Last week we talked about how to tell if your workplace was toxic. What do you do if you are in a toxic work environment? The good news is, there are ways to survive — even learn from — a toxic workplace.
Most of us have bosses. We’re taking the lead from someone higher in the company. That means we can’t control everything that happens to us, but it’s important to focus on those things you can control, and how you cope with the “negative noise” that comes with a toxic environment.
Here are some ideas for surviving a toxic workplace:
Expand your network of friends, especially those outside of work where you connect with positive energy. Choose those who build your confidence instead of tearing it down. Start a new hobby or join an exercise club where you can begin to move from a negative environment to one that represents good health.
Keep a journal of your thoughts and feelings. This may seem time-consuming, but it’s worth the effort because it helps you identify the areas causing you the most difficulty. Writing down your reactions to situations can put you in touch with how you are affected emotionally and physically.
Take a break when you sense anxiety or frustration building during the day. Leave your desk. Walk around the block, get coffee or reach out to a friend. While you’re on break, focus on what you can do to solve the problem that led to your frustration.
Keep a healthy perspective. There are other jobs out there. But, stay calm and focused when you’re making decisions about career moves. You don’t want your stress and fatigue to cause you to take the wrong position.
Practice saying no to unrealistic requests. Take the time to think about requests by saying, “Let me think about it,” or “Let me check my schedule and get back to you.” This type of response gives you a measure of control and helps you set boundaries.
Develop an action plan for leaving your toxic workplace, including how you will start your job search. The act of making a plan can bring a sense of relief and gives you hope. Make gathering information a part of your plan. Doing informational interviews is a great way to research and get insight into the opportunities that are available.
Pay attention to your self-talk. A key feature in a toxic workplace is negative self-talk and feeling powerless. What you believe about yourself will show through your work attire, attitude and relationships. When you the negative self-talk starts, stop and redirect your thoughts to your action plan. Stay focused on taking care of yourself.
Life is too short to spend the majority of your day in a dysfunctional workplace. Choose to learn to from negative experiences and take control of your career.
