How to Deal with a Toxic Work Environment (Until You Can Quit)

A toxic work environment does more than just make your days stressful—it can undermine your confidence, hinder your career growth, and take a toll on your mental and physical health.

The first and most important lesson? You don’t have to endure these conditions to prove your professionalism. Addressing and confronting such issues is necessary, not only for your well-being but also for fostering a healthier workplace culture. And sometimes, the boldest—and smartest—move is to walk away. Yes, quitting is often the best decision when faced with a toxic environment at work.

This article explores common examples of toxic work environments, shares practical strategies to navigate them, and offers tips to safeguard both your health and career—whether you’re able to quit right now or not.

How to recognize a toxic work environment

Toxic workplaces often hinder collaboration, growth, and well-being. “The signs of a toxic work environment can include excessive office politics, blatant favoritism, unresolved complaints, and poor communication,” says Anna Williams, HR director at Pretty Moment. “A high turnover rate is also a strong indicator of toxicity.”

Even if your instincts are telling you something’s not right, it can be surprisingly easy to doubt yourself, says Maris Laatre, CMO of Bully Max, who experienced toxicity at a previous company. “From my own experience, toxicity can be subtle, and you might second-guess your feelings because, on the surface, everything looks fine,” Laatre says. “If you feel drained after every workday, notice no boundaries between work and personal life, sense a lack of trust from management, or face constant criticism without constructive feedback, those are red flags.”

For a deeper understanding, read this next: 6 Signs a Workplace Is Toxic (And 3 Times It's Not)

The potential consequences of a toxic work environment

A toxic work environment doesn’t just make office life uncomfortable—it has far-reaching effects that can disrupt both your personal life and professional development. 

Impact on personal life

• Mental health strain: Persistent stress, anxiety, or depression can result from enduring a hostile or unbalanced work atmosphere.

• Physical health issues: Chronic stress may lead to headaches, insomnia, high blood pressure, or other long-term health concerns.

• Impaired relationships: The emotional toll of a toxic workplace often spills over into personal relationships, straining bonds with friends and family.

• Loss of work-life balance: Overworking or worrying about job stressors outside of work hours can consume time meant for relaxation and personal activities.

Impact on professional development

• Stalled career growth: A toxic environment can limit opportunities for promotions, skill-building, or recognition.

• Burnout: Prolonged exposure to stress and negativity can lead to exhaustion and reduced productivity, making it harder to perform at your best.

• Erosion of confidence: Constant criticism or lack of support from leadership can make you question your abilities and hinder professional self-esteem.

• Networking challenges: Toxic workplaces may discourage collaboration, preventing you from building meaningful connections that could support your career.

Should you leave or should you stay?

“The decision depends on the severity of the situation, your mental health, professional goals, financial conditions, and the potential for change within the organization,” Williams says. If staying comes at the expense of your well-being or career aspirations, it may be time to consider moving on. The key is to take action quickly.

When you do, define what matters most in your next role. “When I decided to leave my toxic job, I focused on finding a workplace that aligned with my values, which led me to my current company,” Laatre says. “That change was transformative and reminded me how impactful a healthy, supportive environment can be.”

If leaving isn’t an option: Here’s how to deal with a toxic work environment

Sometimes leaving isn’t an immediate option—it may make sense to stay if change is possible, supportive colleagues are present, or you need time to map your next steps. 

If you don’t quit right away, you’ll need to persevere while safeguarding your energy and resilience. Below are tips on how to protect yourself in a toxic work environment.

Assess the situation

• Identify the specific behaviors, patterns, or individuals contributing to the toxicity.

• Keep a journal of incidents, noting dates, times, unprofessional behavior, or any retaliatory actions for clarity and evidence if needed.

• Reflect on how the environment is affecting you emotionally, mentally, and physically.

Set boundaries

• Learn to say “no” when demands exceed your capacity or fall outside your role.

• Protect your personal time by avoiding work-related activities outside of designated hours.

• Limit interactions with toxic individuals when possible.

Seek support

• Find allies within your workplace who share your concerns or provide mutual encouragement.

• Use fact-based communication to voice your concerns to HR or management, explaining how the toxicity affects productivity and morale.

• Consider speaking with a therapist or counselor to process stress and develop effective coping strategies.

Focus on what you can control

• Improve skills, take on projects that showcase your strengths, or create opportunities to demonstrate value.

• Shift your mindset to focus on small wins and manageable goals within your role.

• Nurture resilience by prioritizing self-care, such as regular exercise, mindfulness practices, and maintaining a support network outside of work.

Build your professional network

• Strengthen relationships outside of your current workplace through LinkedIn, professional events, or industry groups.

• Cultivate mentors or sponsors who can guide your career trajectory and open new doors.

Stay informed about your rights

• Research workplace laws and protections that apply to your situation, such as harassment or discrimination policies.

• Familiarize yourself with your company’s HR policies to understand how they address toxic behavior.

• If necessary, consult with a legal professional to explore your options.

Take your breaks away from your work area

• Step outside, go to a breakroom, or find a quiet space to recharge during breaks.

• Use this time to clear your mind, decompress, and separate yourself from the toxic atmosphere, even if only temporarily.

• Take occasional days off when possible or discuss options for remote work to gain distance and perspective.

Evaluate your long-term options

• Think critically about whether staying in the toxic environment is sustainable or if leaving is the best course of action.

• Start preparing to leave by updating your resume and leveraging professional networks to explore new opportunities.

• Save money or establish a backup plan to ease the transition to a new role.

• Resign professionally and respectfully, ensuring you keep the focus on your personal growth.

Bottom line

A toxic work environment can drain your energy, shake your confidence, and stall your career. While staying might sometimes feel like the only option, your mental health and professional aspirations matter more than enduring a harmful situation. Use this experience to reassess your priorities, whether that means setting boundaries or seeking a healthier workplace. You deserve an environment where you can thrive, feel respected, and achieve your goals.