In a Toxic Job? Get the "F" Out! (Feeling or Frustration or both)
Are you in a toxic job? How do you tell what a toxic job is? Let’s discuss.
Toxic jobs are the ones where something is not quite right for you or downright stressful. Toxic jobs can affect your mental health by increasing your stress, reducing your self-esteem, supporting imposter syndrome, and even leading to post-traumatic stress disorder, commonly known as PTSD.
So how do you know if you are in a toxic job? There are several red flags to watch out for:
You feel like you have no independence or purpose
You are micromanaged or bullied by your manager or co-workers
You observe rude behavior that no one cares about, not even your manager
You don’t feel supported or welcomed even on your first day at work
You feel depressed and unappreciated
Your input is summarily dismissed
You are constantly criticized, possibly even publicly
Your boss acts against you, including providing a poor unsupported performance review
You are assigned mundane “projects,” well below your capabilities
Have you experienced any of the above? If so, get out of the situation as soon as possible. You deserve to be in a workplace that respects and supports and values your contributions. Let’s discuss how you can address this situation. First and foremost, develop a plan. Are you going to leave the company, transfer to another part of the company, report the issue to HR, or set boundaries? Here are some things to consider:
Assess your options and plan an exit strategy. Do you have enough savings to quit your job while looking for another one? Do you have a network of contacts or friends who can help you find a new opportunity? Do you need to update your resume, Linkedin profile, or portfolio of accomplishments?
Don’t burn bridges or self-sabotage. Even if you can’t stand your job, don’t do anything that could be harmful to your reputation or prospects. Stay professional and courteous until you can transition. Make sure to provide proper notice and complete your tasks before you leave your situation. Don’t badmouth your employer or co-workers to anyone. It’s important to leave on good terms, so you won’t have a stigma attached to you.
Establish boundaries. While you are tolerating the situation, it’s important to protect your mental health. Don’t let your toxic job consume other aspects of your life. Compartmentalize. Try to reduce your exposure to negative people and situations. Seek out healthy ways to cope with stress, such as exercise, meditation, or hobbies. Don’t hesitate to seek professional help if you need it.
Learn from your experience. Once you have left your toxic job or situation, it’s important to let go and not dwell on the past. Take whatever time you need to heal your wounds. Be good to yourself. Focus on the positive aspects of your new situation. It’s equally important to reflect on what you learned from your toxic job, what got you into this situation, what red flags you might have missed, and how you can avoid a similar situation in the future. Be grateful for the opportunity to learn from the experience, grow and adapt.
Most importantly, don’t give up. Hang in there, there is a path forward. If all else fails get the F* out!