7 Things to do if You’re Stuck in a Toxic Workplace
We spend so much time at our jobs, and that experience should be healthy and positive. If it’s getting you down or causing unnecessary stress, it’s likely a toxic environment. We need healthy work environments to thrive. Negative surroundings affect not only our mood but also our physical health. So much so that the International Journal of Environmental Research and Public Health did a study stating that a toxic workplace “can be detrimental and lead to unnecessary stress, burnout, depression, and anxiety among the workers.”
If you’re in an unhealthy environment, it’s time to act. The best thing you can do for yourself is leave, if you don’t think you can resolve the situation. But not everyone has the luxury of quitting their job when they become uncomfortable. So, we’ll outline the steps you can take to reduce stress.
Our checklist (link to blog) will help you assess your situation if you think you’re in a toxic workplace.
Six Steps to Handle a Toxic Workplace
In the following steps, we’ll use Asher as an example. Asher does Warehouse Labour full-time for a company. He’s been feeling burnt out over the last few months and isn’t sure what to do.
Figure out where the toxicity is rooting from
Toxic work environments can stem from your boss, colleagues, or the company’s culture. Your boss could give you unmanageable deadlines, or there may be negative gossip in the office. Once you find out the root cause, you can see if there’s anyone you can reach out to, such as a manager or HR.
Asher realizes that his boss is overworking him and the other Warehouse Associates have a negative attitude in the warehouse. Since the toxicity stems from his boss and coworkers, he decides to talk to HR.
Make a plan
After you reach out to someone, you’ll likely know if this is fixable or not. Is whatever’s causing your stress temporary, or permanent? From there, you can plan what you want to do. This can be an exit strategy or an idea to resolve workplace issues.
Unfortunately, when Asher spoke with HR, they told him that there was nothing they could do. They recommended some solutions to help outside of work. When it came to the team, they said they couldn’t do anything. He can’t quit due to financial restraints. So, he plans to stay in his current position while applying to jobs. Plus, he’ll look for weekend jobs to get experience elsewhere.
Find people who feel the same way
If you’re feeling stressed or burnt out, others probably feel the same. Reach out to close colleagues to see their thoughts and how they handle their stress. Be careful not to go around the whole company complaining about your boss or colleagues. Close colleagues can give you helpful tips, and they can act as a support group for stressful situations.
Since Asher’s coworkers are part of his concerns, there aren’t many people he can turn to. However, there is one other employee, Stephen, who he gets along with and reaches out. Stephen has similar concerns but isn’t ready to quit yet. Asher and Stephen start talking daily and coming to each other when stressed.
Don’t bring your work home
When you’re off, stay off. Don’t worry about your responsibilities or check emails after hours. Take that time for yourself. If you work from home, this can be tricky, but close your laptop and leave it in a drawer if that’s what it takes.
Asher used to stay in late every day to hit his unrealistic goals. Now, he leaves right at the end of the day. This gives him more time to relax which has improved his mood. Sadly, his boss is angry that he’s not staying late to hit the goals. So, he doesn’t know how much longer he can hold out.
Find a way to unwind after work
Find an activity that relaxes you and keeps your mind off your job. Activities can include:
Watching TV
Journalling
Reading
Exercising
Going for a walk
Meeting up with friends
And much more!
Now that Asher has more time at the end of the day, he spends more time exercising and socializing with friends. This helps him focus on other things besides his job and gives him satisfaction outside work.
Take your mental health days
If you have mental health days, this is the time to use them. Don’t force yourself to go to work when you’re feeling burnt out. Take time for yourself and try not to think about your job.
Asher gets five mental health days per year and never took them in the past. When he’s feeling burnt out, he takes the day off. This improves his mood and makes him more ready for the next day. Although, his coworkers look down on him for doing so.
Look at other options
These can help relieve stress until you are in a place where you can quit. But, if you want to leave immediately, look into other options. For example, consider on-demand staffing if money is the reason you stay. AmbiMi’s job matching app will help you find temp jobs to make extra cash. You can even find temp-to-hire jobs in some positions.
Overall, these steps are helping Asher relieve some stress. But, his boss and coworkers’ negative attitudes are getting to him. He started using AmbiMi’s temp job app to experience other positions and companies on the side. Now, he’s been finding side jobs and Saturday jobs for over a month. So, he’s ready to take the plunge and find labour gigs while looking for a long-term position.