Not all stress at work is positive or even tolerable.
Sometimes, a job can take a toll on your body, your mood, and your well-being. If your workplace feels unsafe, disrespectful, or draining, you might be in a toxic environment.
Signs of a Toxic Workplace
Toxic workplaces don’t always look the same, but here are a few warning signs:
- You feel anxious before work or dread going in
- People gossip, yell, or talk down to others
- There’s little support to no response from leadership
- People steal credit for other people’s work and blame others when mistakes occur
- You’re afraid to speak up or set boundaries because it might lead to retaliation
- Burnout and turnover are high
- You don’t feel valued or heard
If this sounds familiar, know that you’re not alone – and you’re not imagining it. Sixty-six percent of the workforce in the United States report that they have worked in a toxic environment.
Toxic environments can deeply affect your mental, emotional, and physical health. In the worst cases, bad job experiences can be traumatic. And that traumatic stress does not just stay at work – the effects can impact you at home and in the community.
Activate Your Power
Toxic workplaces can leave you feeling powerless. Remember there are steps you can take.
- Set boundaries. Say no when needed. Take your breaks. Protect your time off.
- Familiarize yourself with your organization’s policies and procedures related to workplace behavior
- If you are able, address toxic behavior when you see it – name it and directly address it.
- Document concerning behaviors, situations, and incidents.
- Report mistreatment to your supervisor, another leader in your organization and/or Human Resources.
- Consider reaching out to your Employee Assistance Program (EAP) for additional support
Take Care of Yourself
If quitting isn’t an option right now, there are still things you can do to help relieve stress. While you may not be able to fix the workplace, you can take steps to protect your well-being.
- Talk to someone outside of work. A friend, therapist, or support group can help you feel less alone.
- Focus on what you can control. Work within your sphere of influence. Is there space to improve the culture of your team and how you support each other? Where can you build in a moment of self-care during the workday?
- Have an after-work “ritual”: Find something you love or look forward to and set it as a ritual to do every day after work.
- Prioritize your mental well-being: Make time for the things that fill your cup. Spend time with people who are supportive. Engage in physical activities and nourish yourself with food that helps you feel your best.
You can also join Breath-Body-Mind sessions, which are simple breathing and movement practices that help calm your body and mind. We offer virtual sessions in the morning, afternoon, and evening, and they are 30 to 45 minutes in length.
These sessions can help you:
- Reduce stress
- Feel more grounded
- Improve focus
- Sleep better
Sessions are held every Tuesday in English & Wednesdays in Spanish. Learn more and join a session here.
You Deserve Better!
No job is worth your health. If you’re in a toxic workplace, it’s okay to set boundaries, ask for help, or start planning your next step.
And remember: healing starts with compassion – for yourself and for others.
Visit www.traumainformedny.org for more free tools and support.