If you’ve never worked in a place where bullying and toxic behaviours were commonplace, count yourself lucky – there are still plenty of offices out there with a less-than-desirable company ethos, but thankfully, the days when we were expected to put up and shut up are largely over.

We might be much better at vocalising what is and isn’t appropriate in the context of a work environment, but for those of us who’ve experienced challenging office cultures first-hand, the legacy can be lengthy and impactful. 

So, how can we move on from a toxic work culture – regardless of whether we chose to stay or leave? 

How can we recognise a toxic workplace? 

A toxic culture in the workplace can be hard to pinpoint and, much like when you’re dealing with a narcissist, you may find that you doubt yourself and your recollections of issues that have arisen along the way.

“Toxic workplaces can be subtle and aren’t always obvious,” agrees Ruth Cooper-Dickson, a resilience, wellbeing and trauma coach. “Often it can creep up on us over time, but there are tell-tale signs that our work environment isn’t healthy.”

This can range from experiencing the Sunday scaries to physical symptoms such as tension headaches and stomach problems, or even withdrawing and isolating ourselves from colleagues, family and friends.

Interestingly, the World Health Organisation defines burnout as an “occupational syndrome”, meaning it’s a direct result of difficult working conditions.

And, contrary to what you might be telling yourself, struggling with a toxic office culture isn’t a sign that you’re overly sensitive, or not resilient enough.

“There are four key characteristics of leadership that should be present at work, regardless of your personality and style,” says careers coach Hannah Miller. “If any of these are missing, it’s highly likely that you are in an environment that has at least a level of toxicity about it. Having trust in the compassion, stability, hope and vision of your bosses and colleagues is essential.”

Should I stay or should I go? 

This is a tricky decision to make, and only you will know what’s right. But there are things you can do to smooth the way, regardless of what you end up doing.

“The first step here is always to reflect on the specific aspects of the workplace that are toxic, and identify the impact they have on your mental and physical health,” says psychotherapist Roxy Rhodes. “Try to understand the dynamics, whether it’s a toxic culture, a difficult boss or awful colleagues. This awareness will help you formulate a plan.”

If the toxic culture is down to one person (eg a manager or team member), there should be ways that this can be resolved with the support of HR or other leaders in the organisation.

“No one should have to experience poor behaviour in an environment that has a duty of care to look after us and provide psychological safety,” says Cooper-Dickson. “If you feel that a fresh start may be better for you, then begin to look for a new role, but try not to take the first opportunity that presents itself. I hear lots of examples where people have left poor cultures and jumped straight into an equally damaging workplace.”

If you do decide to jump ship, Rhodes recommends doing some preparation before you quit.

“Accept that you might not be able to change the culture, and making an empowered decision to leave is better than rather than letting yourself be pushed out through eroded mental health,” she says. “Once you’ve decided to leave, update your CV, network with professionals in your field and start searching for new opportunities that align with your values and career goals.”

What if I decide to stick it out? 

Let’s face it, it’s not always possible to change jobs, particularly in the current economic climate. The experts all agree that regardless of your decision, it’s a good idea to seek professional support.

“If you decide to stay and the situation is resolved, I recommend working with a coach or therapist on your own self-development,” says Cooper-Dickson. “Keep building your network in the organisation, seek out a mentor to support you and build allies in the business going forwards. Keep investing in your own wellbeing.”

And – as difficult as this may seem – try to use this as a learning opportunity.

“Always focus on personal development, and this applies throughout your whole life and career – not just when you’re unhappy,” says Rhodes. “Identify the skills and knowledge you can gain from the situation and invest in personal and professional development. Take courses, attend workshops or engage in activities that enhance your skills and increase your marketability.”

Then if you change your mind at a later date, you’ve increased your chances of getting a new job. 

Have clear boundaries between work and home life

If you chose (or are obliged) to stick things out, make sure you have some robust boundaries in place.

“Limit your availability outside of work hours and avoid checking emails or responding to work-related matters during your off-time,” advises Rhodes. “Communicate your boundaries assertively and consistently. Don’t let the toxicity spill into your life. Recognise that work is just work – it’s not your life.”

Don’t suffer in silence

Always seek support, whether you plan to leave or stay. 

“Find allies within your workplace who can offer emotional support and guidance,” suggests Rhodes. “This could be a trusted colleague, mentor or supervisor who understands the challenges you’re facing. Additionally, seek support outside of work, such as joining professional networks or seeking guidance from a therapist, career coach or personal development coach.”

Cultivate a positive mindset

“Having a positive attitude may help to counteract the negativity from your toxic workplace,” says Rhodes. “Surround yourself with positive influences, practise gratitude and visualise a future where you’re in a healthier work environment. This mindset will help you stay motivated and resilient during the recovery process, whatever you ultimately decide.”

Images: Getty