Toxicity in the workplace is a big problem that doesn’t seem to be going away.

It’s one thing to not like your job. But, if the toxic environment you’re exposed to each day is impacting your mental health, that’s a different story.

Signs of toxicity in the workplace can include your opinions not being heard or valued, gossip, rumors, bullying, and narcissistic leadership.

If that environment has you depressed, you’re not alone. But, you also might feel “stuck” in your current career. Or, maybe you actually enjoy the work, but not the environment. While quitting your job might seem like the obvious answer, it’s not a possibility for everyone.

So, what can you do to manage your mental health when you’re dealing with a toxic workplace?

Create Work-Life Boundaries

Your job shouldn’t consume your life. But, when you’re under a lot of stress at work, it can often feel like it does.

Make a strong effort to strike a healthy work-life balance. Leave the stress of your workday at your front door when you get home and don’t do any “extra” work in the evenings. Instead, find time to do things you enjoy. Practice self-care. Spend time with people you love.

When the rest of your life is fulfilling and happy, it’s easier to deal with a workplace environment that causes stress and unhappiness.

Find Positive Co-Workers

Two women talking with laptop in front of themChances are, you’re not the only one in your workplace struggling with the environment.

If you can find someone to talk to at work, it can make a big difference. Seek out co-workers who might struggle with the same things. You don’t have to commiserate or contribute to gossip.

But, having someone who understands you will give you a built-in support system at work. You can do the same for them. Knowing that kind of support exists in an otherwise harmful environment will make it easier to get through the day.

Find Ways to De-Stress

Not only can a toxic workplace contribute to depression, but it can cause excess stress every day. That can lead to other mental health issues, like anxiety.

Two people snuggled on couch with tv remoteFinding ways to de-stress both in and out of the workplace will help you manage those symptoms and can keep your mental health in a better place.

If you’re having an overwhelming day, stop what you’re doing and take a few deep breaths. Practice mindfulness. Take a few minutes to meditate. On your break, leave the office for a few minutes. Simply taking a walk around the block can do wonders for your mental health and stress levels.

When you’re home, find more intentional ways to relax. For some, that might be a warm bath. For others, it could include writing in a journal or watching a favorite movie. Managing your stress levels is hugely important when it comes to managing your mental health.

Talk to Someone

If your toxic workplace has you depressed and you’re not sure what else to do, understand that you don’t have to go through it alone.

Therapy can help you manage your symptoms of depression on a daily basis. More importantly, it will help you better understand the root cause(s). You can dive deeper into what it is about your work environment that is impacting your mental health. From there, you’ll develop the skills needed to make your mental well-being a priority, even in toxic situations.

Feel free to contact me to schedule a free 15 minute consultation call. You might feel you’re not currently in a position to leave your toxic workplace. But, that doesn’t mean you have to deal with that toxicity on your own.

Click here to learn more about depression therapy services in Delray Beach, FL and Sandy Springs, GA.