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Toxic Workplace: How to Deal With It for Better Mental Health and Performance

A 2017 study by the Harvard Business School found that nearly 50% of employees reported they felt their work environments were toxic, with hostile attitudes, favoritism, and unmanageable demands becoming the norm. Many people initially brush these off as mere “work stress,” but constant exposure can lead to chronic stress, anxiety, and even burnout. The American Psychological Association backs this up, revealing that workers in toxic workplace are 40% more likely to experience health-related problems.

You might have heard real-life stories where a high-performing employee who landed their dream job only to find themselves regularly demeaned by their boss, subtly sabotaged by coworkers, and constantly drained. After just a year at the workplace, they begin to battle severe anxiety and decide to leave a job they once loved.

But here’s the good news: with the right strategies, you can identify, navigate, and even change toxic workplaces. 

This article will reveal the following:

  • Understanding Workplace Toxicity: the warning signs you shouldn’t ignore. 
  • The Impact of Toxic Workplaces: Why Ignoring It Hurts Everyone. 
  • Identifying Personal Boundaries: protecting your mental health amidst toxicity. 
  • Confronting the Issue: when and how to speak up. 
  • Evaluating your options: is it time to move on? 
Toxic workplace

How to Identify and Change a Toxic Workplace

With the right strategies, you can identify, navigate, and even change toxic workplaces. 

Here’s how:

  1. Understanding Workplace Toxicity: The Warning Signs You Shouldn’t Ignore.

Toxicity isn’t always obvious, and it doesn’t look the same in every workplace. However, there are some consistent patterns. 

A study by Gallup identified these as the most common toxic behaviors in the workplace:

  • Unclear Expectations: Employees aren’t sure of their roles or are left in the dark about changes, leading to frustration.
  • Chronic Negativity: Some employees continually complain without any constructive feedback from the management, draining morale.
  • Micromanagement: When every detail is scrutinized, employees feel their autonomy and creativity are being suppressed.
  • Gossip and Backstabbing: Studies show that gossip-heavy workplaces are also high-stress environments, with trust and teamwork suffering.

It’s crucial to recognize these signs early, whether it’s subtle tension in meetings or passive-aggressive emails to prevent them from escalating into a full-blown toxic culture. By paying attention to these signs, you protect not just yourself but also your team’s well-being and productivity.

  1. The Impact of Toxic Workplaces: Why Ignoring It Hurts Everyone.

Let’s dig into some hard data: According to a 2020 survey by SHRM (Society for Human Resource Management), toxic workplaces cost companies $223 billion over the past five years, primarily due to employee turnover. Toxic cultures affect everyone, even those who aren’t directly involved in conflicts. But the effects even go beyond financial losses:

  • Toxic environments increase stress levels by 50%, leading to higher incidences of insomnia, depression, and even cardiovascular problems which in turn affects employee well-being negatively.
  • The International Journal of Environmental Research and Public Health notes that employees in negative environments experience a 15% drop in productivity.
  • Talented workers will leave to protect their well-being, which is costly for both the company and its culture.

No one wins in a toxic workplace, not the company, not the teams, and certainly not the individual employees. Recognizing these impacts is the first step to sparking a conversation on change.

  1. Identifying Personal Boundaries: Protecting Your Mental Health Amidst Toxicity.

If leaving the company isn’t an immediate option, creating and maintaining personal boundaries is key to surviving toxic workplaces. Here’s how you can do it:

  • Set Clear Work Hours: If your company fosters an “always-on” culture, let your colleagues know when you’re unavailable. Studies show that employees who set boundaries around work hours experience lower stress.
  • Limit Personal Sharing: If gossip is rampant, minimize personal conversations at work. This can protect you from potential backstabbing and drama.
  • Take Breaks: Harvard research highlights that employees who take regular breaks report better focus and emotional resilience. Step outside for a few minutes if things become overwhelming.

Boundaries are about defining what’s acceptable to you. They signal to others that you respect your own needs, which is a crucial step in preserving mental health amid toxicity.

  1. Confronting the Issue: When and How to Speak Up.

It’s natural to feel hesitant about confronting workplace toxicity. However, addressing it constructively can often lead to positive changes, especially if done strategically.

  • Document specific incidents by keeping a record of interactions and behaviors. Data can strengthen your case if you decide to escalate issues to HR.
  • Use “I” statements when expressing your concerns without assigning blame. For instance, instead of saying,“You’re always critical,” try, “I feel discouraged when my work is critiqued without constructive feedback.”
  • Know when to escalate especially if a particular individual or behavior is making the environment toxic, consider reporting to HR or a manager, especially if it’s affecting team morale or performance.

A survey by Randstad found that nearly 58% of employees are reluctant to speak up in toxic workplaces, fearing backlash. However, approaching it calmly and professionally can foster a healthier workplace culture.

  1. Evaluating Your Options: Is It Time to Move On?

Sometimes, despite your best efforts, toxicity is too deeply rooted to change. It’s okay to acknowledge when it’s time to move on. A 2019 Deloitte survey revealed that more than 70% of millennials would leave a job if it negatively affected their mental health.

Consider asking yourself the following:

  • Is the Stress Consistent? Are there no signs of improvement, despite efforts to resolve issues?
  • Have You Outlined the Impact? Are you experiencing physical or mental health symptoms directly related to work?
  • Is Growth Possible? Toxic cultures often limit opportunities for growth. If you feel stuck, it may be time to explore new opportunities.

While moving on might seem daunting, prioritizing your mental and emotional health is a powerful step towards a better future. In the end, a healthier environment is invaluable for your well-being and career success.

Prominence Promise

As a Learning and Development Specialist, Prominence Promise excels in conducting needs assessments and designing impactful training programs that empower teams to enhance their performance across various organizational functions. With expertise in Leadership, Business Development, Sales, Finance, Communication, Organization Development, and Digital Literacy, he is committed to creating training experiences that drive results and foster growth. His approach is informed by his belief that a clear organizational vision is critical for success, and he thrives on helping teams translate this vision into measurable outcomes. He draws on over 4 years of diverse experience in various business sectors, where he has successfully managed multiple projects with substantial budgets, ensuring alignment with client expectations and organizational goals. As the Principal of the Impact Sessions with Prominence Promise Impact Network Ltd, he leads and manage trainings that aim to empower and transform young people through life skills, leadership, and entrepreneurship education. He leverages his coaching, instructional design, and digital literacy skills to create and deliver engaging and impactful learning experiences that inspire and equip them to achieve their goals and make a difference in their communities. He also holds private training and coaching sessions with individuals who are looking to navigate critical areas and phases of their lives. You can reach him via prominenceconcepts@gmail.com He is passionate about transforming ideas into actionable strategies, continuously monitoring results, and implementing improvements. He has authored and published two books, spoken and coached over 5,000 young people, and has been certified as a Guardian of the Nation by the GOTNI Leadership Center through the Leadership Master Class and Optimize Mentorship Program with Dr. Linus Okorie MFR. Amidst other recognitions, in 2024 he was listed among the top 100 young leaders and innovators by the Jamie Pajoel University. He was also recognized by YouAfrica with a Global Impact award for being an agent of Positive Change. If he was to describe himself in two words, it would be impact-driven and action-oriented.