Written by Lauren Doucher
Have you ever experienced working in a toxic work environment? Unfortunately, toxic workplaces are more common than you may think. I sat down with a friend of mine (we’ll call her ‘Chris’ to protect her privacy) and talked about her personal experience dealing with toxicity in the workplace. Her story is incredibly powerful. Keep reading to get an insider look at how her toxic workplace negatively impacted her mental health, learn what you can do if you find yourself in a similar situation, and how therapy may be able to help.
What Constitutes a Toxic Work Environment?
“It was always my fault, and I was always too upset or emotional. In his eyes, I could do nothing right, and he was very vocal about how I was incapable of performing my job.” Following a change of leadership, Chris’s successful tenure working for her employer became her worst nightmare. She began experiencing something that millions of Americans struggle with on a daily basis – a toxic work environment.
A toxic work environment is characterized by behaviors, attitudes, and practices contributing to a harmful atmosphere. A survey by the American Psychological Association (APA) found that nearly one in five American workers experience toxic workplaces. A toxic work environment can be a significant detriment to an individual’s mental health, contributing to a range of psychological issues and overall dissatisfaction in life. This can include persistent negative behavior such as bullying, harassment, and discrimination.
It can also manifest as excessive workloads, lack of support from management, poor communication, and an overall culture of negativity and hostility. The presence of these elements can create a workplace where employees feel undervalued, stressed, and even fearful.
How Does Poor Leadership Contribute to Workplace Toxicity?
“Once this leader took over our team, everything changed,” Chris explains. “He immediately targeted me with negative (not constructive) feedback after every conversation or every meeting. He consistently targeted the women and the long-term employees on the team with unprofessional responses, rude and inappropriate comments, and consistent declarations that everything we did was wrong.” Indeed, one of the most pervasive aspects of a toxic work environment is poor management practices. Managers who use intimidation and micromanagement or who fail to provide constructive feedback contribute significantly to a toxic atmosphere.
Chris’s story is a testimony of how poor leadership can create a climate of fear and anxiety, leading to increased stress levels among employees. This is especially true when employees are exposed to bullying and harassment, which are also common in toxic work environments. These behaviors can include verbal abuse, personal attacks, and deliberate undermining of a person’s work. According to the Workplace Bullying Institute, 19% of Americans have experienced workplace bullying, and 60.4 million Americans are affected by it.
How Does a Toxic Workplace Impact Mental Health?
The impact of a toxic work environment on mental health runs deep, as it can generate chronic stress and burnout and also lead to the worsening of any pre-existing mental health conditions, such as anxiety and depression. Chronic stress has been linked to issues such as high blood pressure, heart disease, and a weakened immune system.
For Chris, it was no different. “My mental health suffered greatly during this time. I already handle both clinical depression and generalized anxiety disorder, and the behavior of my leadership pushed me to the edge emotionally. I couldn’t sleep; I rarely ate well; I felt sick to my stomach every day. I cried nearly every day.”
Overwhelmed by the stress of suddenly being unable to perform a job she had excelled at for over five years and by her manager’s constant gaslighting and negative feedback, Chris began to doubt herself and question whether what her manager was saying about her capabilities could actually be true. “I found myself questioning my historical performance. His gaslighting was controlling what I knew about myself, my capabilities, and my identity at work.”
Anxiety and depression are two of the most common mental health issues resulting from toxic work environments. The constant stress, fear of being targeted, and feelings of helplessness can significantly contribute to these conditions. These mental health issues can further impair a person’s ability to function effectively at work, creating a vicious cycle of declining performance and increasing stress.
Workers in toxic environments are also at a high risk of experiencing burnout due to the constant pressure and negative atmosphere. The World Health Organization (WHO) recognizes burnout as an occupational phenomenon characterized by feelings of energy depletion, increased mental distance from one’s job, and reduced professional efficacy.
Another significant impact of toxic work environments is on sleep. Stress and anxiety can lead to sleep disturbances, which in turn can exacerbate mental health issues. Poor sleep can impair cognitive function, reduce productivity, and increase the risk of accidents and errors. A study by the National Sleep Foundation found that stress from work is a leading cause of sleep problems among Americans. This can create a cycle where poor sleep leads to decreased work performance, which then leads to increased stress and anxiety.
The effects of a toxic work environment can extend beyond the workplace, affecting personal relationships and overall quality of life. Individuals experiencing high levels of stress and anxiety at work may carry these feelings home, leading to strained relationships with family and friends. The constant pressure and negativity can make it difficult for individuals to relax and enjoy their personal time, leading to a reduced quality of life.
What Can You Do to Protect Your Mental Health in a Toxic Workplace?
If you find yourself in a toxic work environment, there are several steps you can take to protect your mental health. The first step is to recognize the signs of a toxic workplace and acknowledge the impact it is having on your well-being. This can be challenging, as individuals in toxic environments may feel isolated, fear retaliation for speaking up, or believe that they are the problem. However, it is essential to understand that the behavior of others and the overall work culture are almost always the root causes of the toxicity.
Once you have recognized the issue, it is important to seek support. This can be in the form of talking to a trusted colleague, friend, or family member about what you are experiencing. Sharing your experiences can help you gain perspective and feel less isolated.
Setting boundaries is another crucial step in dealing with a toxic work environment. This can involve establishing clear limits on your work hours, taking regular breaks, and ensuring you have time for self-care activities outside of work. It is important to communicate these boundaries to your colleagues and supervisors and to stick to them as much as possible. Setting boundaries can help you manage stress and protect your mental health.
If the toxicity comes from a specific individual, such as a manager or colleague, it may be necessary to address the behavior directly. This can be challenging, especially if you fear retaliation. However, addressing the issue can sometimes lead to positive changes. It may be helpful to document specific incidents of toxic behavior and to approach the individual or HR department with this information. Having concrete examples can make it easier to communicate the impact of the behavior and to – hopefully – obtain a resolution.
Unfortunately, in some cases, it may be necessary to consider leaving the toxic work environment altogether. For Chris, leaving was the right decision after several failed attempts to work out a solution with HR and upper management. “I kept doing my job to the best of my abilities and tried several times to work with our director, who always supported the toxic manager, and HR to figure out a resolution, ” says Chris. “Nothing worked — not even a full HR investigation into his behavior. The day I had to sit through (and cry through) the meeting where HR told me I was equally to blame for the situation was the real end.”
Toxic work cultures are a top source of employee attrition and are thought to be one of the main triggers for the phenomenon referred to as the Great Resignation—when over 24 million American employees left their jobs between April and September 2021, according to a study published on MIT Sloan Management Review. While leaving can be a difficult decision, it is important to prioritize your mental health and well-being.
For Chris, the thought of leaving was daunting. She was the sole breadwinner, providing not only for her family’s finances but also for health insurance, as her husband was managing a disability. Chris admits that the fear of losing their income and insurance kept her in that toxic environment longer than she should have stayed. However, the constant emotional strain became unbearable, and she realized she was being pushed out intentionally. The final straw came when HR, after an investigation, concluded that she was equally to blame for the situation. Her director’s patronizing behavior in that meeting made it clear that no one within the organization would take her side.
If you decide to leave, it is important to have a plan in place. This can include updating your resume, networking with industry contacts, and applying for new positions. For Chris, the change was terrifying at first, but her persistence and courage won in the end. “I submitted over 130 applications online, had a total of about 12 interviews, and networked with dozens of people through previous business colleagues who respected my skills and performance.” Chris finally received a job offer, albeit with a significant pay cut. Despite the financial setback, Chris believes that leaving that toxic environment was the best decision she ever made.
Today, she works for a company with a collaborative culture, where leadership truly leads rather than manages. This supportive environment has done wonders for her mental health. “My mental health has turned completely around. I’ve been able to lower my medications and handle my anxiety more easily with other tools. I wake up every morning happy to go to work. It is a much better environment, and I’m so grateful to have found it.”
In her opinion, anyone who finds themselves in a similar situation should take immediate action rather than rely on their Human Resources department to resolve the issue. “HR is there to protect the company from legal action rather than siding with any individual employee. Just get out. Don’t wait. Start looking for a new employer as soon as that kind of behavior starts to occur. Life is bigger than any single job, and you deserve better!”
How Can Therapy Help?
As she dealt with the challenges of being exposed to workplace toxicity and the additional hardships of finding a new job, Chris relied on the support of her family, friends, and mental health professionals. Seeking professional support, such as seeing a therapist or counselor, can be crucial for anyone facing workplace toxicity.
A mental health professional can help you develop coping strategies and provide a safe space to express your feelings. By speaking to a therapist, you can also gain a new perspective on your situation and get help making the right decisions for yourself, your career, and, most importantly, your mental health.
At APN, you will find a highly skilled team of mental health professionals well-versed in assisting individuals dealing with a variety of challenges – from work-related stress and burnout to clinical depression, anxiety, substance use disorders, and more. No matter how seemingly simple or challenging your situation may be, you can be sure to find the right solution to help you take back control of your mental health, all in a safe and welcoming environment. Take care of yourself – contact us today by filling out our confidential contact form or calling us at 855.934.1178 to learn more.
