This harmful workplace culture led me to both burnout and anxiety. After I would finally get an escape, I had no energy to pursue the hobbies that brought me joy. Even when I would go to sleep, I would wake up, heart racing, drenched in sweat as I worked through a panic attack brought on by the stress of my job.

No matter your industry, this feeling of dread and exhaustion is one that many people can relate to. As it turns out, it might be because you’re working in a toxic workplace. Here’s how you can find out if you work in one, and what to do if so. 

What Is A Toxic Workplace?

Toxic work culture is more than just disliking your current job. If your workplace is toxic, this means the environment of your organization is unhealthy and harmful. This could be due to various reasons like unfriendly or unfair treatment, poor communication, or a generally negative atmosphere. No company is perfect, but if you’re experiencing toxic workplace culture, it’s important to take steps to address these issues within the organization, or consider moving to a new position within a healthier company. 

What Are The Signs Of A Toxic Workplace?

A toxic workplace can look different between organizations. From harassment and gossip to unrealistic expectations and lack of appreciation, there are so many factors that can contribute to poor workplace culture. Here are a few common signs of a toxic workplace.

Physical or Emotional Health Issues

No job is worth sacrificing your health. Toxic workplaces can contribute to a myriad of health issues. Not only can these environments lead to chronic stress and burnout, but they can also weaken your immune system, making you more susceptible to illnesses and infections, while also making your recovery time significantly slower. People that work in toxic atmospheres may also experience mental health conditions like anxiety or depression.

High Turnover Rates

When employees are happy, paid their worth, and appreciated, they boost company morale, and they tend to stay loyal to the organization. So, when several employees are leaving the company within a short period of time, this red flag signals that there are likely significant issues within the workplace. These issues can range from poor wages and little advancement opportunities to workplace harassment and bullying.

Unrealistic Expectations

In the corporate world, taking on the work of two roles and working towards unattainable goals are often seen as a valuable characteristic in an employee. However, there is only so much you can accomplish in a standard 8-hour work day. Constantly pushing employees to meet unrealistic demands without proper support can lead to frustration and burnout.

No Work-Life Balance

After you’ve closed your laptop or left the office, you deserve to leave work at work. Oftentimes, toxic work environments create pressure to consistently work long hours, answer emails at all times of the day, complete projects while you’re off the clock, and even respond to inquiries while you’re vacationing or out of the office for other purposes.

No Tolerance For Mistakes

Mistakes are an inevitable part of life, but in a toxic workplace, they are often not tolerated.  Instead of leading to learning opportunities, they lead to reprimanding or punishment. This can create feelings of stress and fear that, in turn, reduces employee productivity. 

Nonconstructive Criticisms 

After spending hours on a project, receiving criticism from your superiors can be disheartening. In a healthy environment, these critiques are often productive and can help guide you during your next assignment. But in a toxic workplace, feedback may be nonconstructive. Rather than providing you with helpful feedback, you’re plagued with comments undermining your work and capabilities.

How To Deal With a Toxic Workplace

There are some circumstances in which leaving a toxic workplace isn’t possible. Whether it’s because of financial constraints, lack of opportunities with other companies, or even a sense of loyalty–staying in place can often seem like the best course of action. If you are working in a toxic atmosphere, consider these healthy coping mechanisms.

Prioritize Self-Care

When you’re constantly enduring toxicity in the workplace, it’s easy to push self-care to the side. It’s crucial, however, that you take care of yourself, so you can help avoid burnout and protect yourself from illnesses. Instead of caving into unhealthy practices, like melting into the couch with a bag of Cheetos or forgetting to hydrate, try incorporating light exercises such as yoga or walking into your daily routine. 

It’s equally important to relax after work. Grab a book, pick up a new hobby, journal, or have an at-home spa night to calm your mind and release thoughts of your exhaustive day.

After my overwhelming days in the office, I could be found on my sofa rewatching Gilmore Girls for the hundredth time. The longer I stayed with this routine, however, the more miserable I felt at work and in life. Afterwards, I began to prioritize myself by spending one hour each night reading or embroidering. This change drastically improved my mood and attitude, so I could take on the next day feeling more energized instead of drained.

Set Boundaries

Media often glamorizes over-working, but it’s okay to know your own limits and set boundaries once you’ve reached them. This can be done by clearly defining your in-office hours with your team and supervisors. For example, if you only work 8 a.m. to 5 p.m., let them know that any communication sent outside of these hours will be taken care of during the next business day.

If you have any work email or messaging apps, like Slack or Teams, on your phone, mute them when you get off work. Leaving your work behind after your day is over can help you achieve a healthier work-life balance, so you can have more energy to pursue the activities that bring you joy.

For a year, I worked with a team that would constantly email me on my days off with a list of tasks they wanted me to complete by the end of the day. I begrudgingly completed each project, but once they discovered I was willing to work outside of my designated office hours, I was constantly bombarded with these requests to the point that I was working until 2 a.m. to keep up. When I finally made the decision to delete all work-related apps off my phone, my life improved dramatically. This not only helped me be more productive during my workday, but it also helped me feel more energized and refreshed as I wasn’t constantly worrying about work.

Create an After-Work Routine

It’s so easy to go home and melt into the sofa after a long day at the office, but that may hurt more than help. Creating an after-work routine can help you relieve the tension from your workday. Take a half hour to pick up around your home, dedicate time to self-care, and unwind at the end of the day with your favorite leisure activity. 

After I would leave my desk for the day, I had no energy to do the activities that made me happy. I felt like I was wasting my life away at a job that made me miserable. This feeling was incredibly challenging to overcome, but once I began dedicating my post-work routine to tidying up my space, connecting with friends and family, and practicing my current hobbies, I felt genuinely happier.

Stay Open to Other Opportunities 

Leaving a toxic job isn’t always an easy feat. When you’ve experienced poor leadership, workplace gossip, and constant scrutiny, your self-esteem may dwindle. This, in turn, makes it more difficult to find the power and the confidence to pursue other career options. It’s important to remember, however, that these feelings aren’t a reflection of you or your skills. 

As soon as I decided that my toxic workplace was doing more harm to my health, I chose to passively begin looking for new career options. This much-needed change brought on feelings of anxiety and insecurity. I had been working with a harmful company for over a year where I was constantly berated, unappreciated, and overworked. 

On a whim, I sent my resume to a company I considered my “dream organization.” They had stellar reviews from former employees on Glassdoor and my interviewers shared how they left the company but later ventured back because of the positive and creative culture in the office. I knew that this was the change I needed. After leaving my toxic position for a new opportunity, I felt like I could breathe again. 

You are worth more than your job. If you’re experiencing a toxic work environment, prioritize your well-being and mental health–your present and future self will thank you.