Parenting Column: Dump Toxic Work Environments

By Meagan Ruffing

Helpful Tips for Staying Positive In a Toxic Work Environment

Have you ever found yourself in a situation at work where you thought, “Is this really happening?” Have you ever said to yourself, “I hate my job?” Working in a toxic environment is really hard. Not only is it hard, but it’s not healthy. It takes a toll on your well-being, mental health, physical health, and relationships. But what does that mean? Just because work might not be the way you want it to be, doesn’t mean you can just quit. You might need this job to pay bills. You might be doing your best to make ends meet. You might need insurance. We all have our own reasons for staying in a job that we don’t like. Here are a few tips to help you make it through the day when you just want to get up and clock out. Toxic work environments are the pits, but the reality is that there are many people who don’t love where they work. If that’s you, use these techniques to help you make each day more manageable. If you love your job and where you work, that’s great. Look out for the people who may be feeling left out and invite them into your circle. You never know what your act of kindness might do for someone else.

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TAKE BREAKS

If your job allows you to take breaks here and there, take them. Even if you have nothing to do, walking away from the environment and going to a separate part of the building, can help your mind reset. Once you get in the habit of taking your breaks, maybe start to bring a book to read, or listen to a podcast for a few minutes. When our minds are constantly filled with toxic stuff and we find ourselves in a state of anxiety because of the people we have to be around, a mental break is a necessity.

OPEN UP TO THE PEOPLE YOU TRUST

There’s always one. What I mean by that is, find that one (or two) people who you can confide in and talk to them. Tell them what’s going on and why you’re stressed out about work. Try not to gossip but be honest about why you’re upset. When we get things off our chest and hear other people’s perspectives, it helps us take a step back and either look at the situation from another point of view or maybe even feel validated from the friend you’ve confided in. People need people, and it feels good when we don’t feel alone in a stressful environment.

X MARKS THE SPOT

Make a spot for yourself where you can surround yourself with uplifting messages. My spot is my desk. I put things on it that make me smile and encourage me to stay positive even when it’s been a long day. If you don’t have a desk, consider wearing something that makes you feel calm. It could be a bracelet with an engraved message or a note from one of your children tucked in your back pocket. Mark your spot and let it be a spot that brings you joy.

INVEST IN ‘ME’ TIME.

Be protective of your time when you’re not at work. If you’re in a toxic environment, you’ll find that your energy level is pretty much gone. That’s because you’re using so much mental energy to get through the day, and physical energy to show up to work, that you have nothing left at the end of the day. Set boundaries with your time and don’t be afraid to say no if you can’t meet up with someone after work. Sometimes a nap is exactly what you need.

CALM

Stay calm in your mind and heart even when things around you are not healthy. If coworkers are gossiping, walk away. If coworkers are making you feel bad about who you are, leave the situation. You can’t change the people you work with, but you can control how you react to certain situations. A great mindfulness technique is to pick a word that you repeat in your head to help you stay grounded. It might be “breathe.” Whatever your word is, tuck it away in your head and heart and let it help you stay focused. Meagan Ruffing is working really hard at finding more peace in work-life balance. She loves finding new ways to carve out time for herself and her kids. ConnectionMO.com/ParentingColumn | Connection Magazine | 39