You can find ‘key takeaways’ at the end of this page.

Vhi Integrative Health Specialist & Health Coach, Micheli Romão, discusses stress linked to toxic work environments, spotting the signs, and how she advises her patients to cope and move forward in ways that protect their wellbeing.  

What are some of the signs of a toxic work environment?

Most of us feel some pressure at work, and this is fine when your efforts can relieve that pressure – the work gets done, you feel accomplished, and you can leave the day behind to go enjoy your personal life. If your job doesn’t allow for this and creates stress that you’re bringing home and feeling all the time, this could be considered a toxic environment.

Of course, any form of bullying, harassment or discrimination is completely unacceptable and needs to be reported to your HR team straight away. Aside from this, there are indicators that a workplace has a toxic environment.

Other signs of a toxic work environment include:

• Lack of accountability. When something goes wrong or an issue crops up, nobody puts their hand up to take any responsibility.
• High levels of competitiveness. To an extent where there’s reduced collaboration, damaged team dynamics and burnout.
• No clear lines around what your job remit is or isn’t. This way, you often end up with tasks that should fall outside of your responsibilities – you’re getting stretched too much.
• Similarly, if others take the responsibility and validation for things you’ve worked on. This lack of recognition can really chip away at you over time.   

Aside from causing stress and anxiety, these things will undermine your confidence, impact your self-esteem and damage your sense of self.

How do you handle the stress of working in a toxic environment?

Let’s say you’ve done what you can in terms of speaking to management or HR about issues like those above, but little to no change has happened. This is the reality for most, because one person cannot change a company culture. But you can control yourself, how you react and how you behave. For example:

• Set your boundaries. It’s important to know that boundaries can only be put around yourself, for you to live by. You can’t set boundaries that require others to live or behave a certain way around you. Your boundary tells you how far you can go in a situation. Say someone starts speaking to you in a very irritated tone, and this passes your boundary – this is when you think, “Okay, I’m not engaging with this anymore.” You can suggest continuing the conversation again later or tomorrow. You are within right to tell someone that the communication has broken down and you’d prefer to step away for now.

• Don’t start skipping lunch or staying late so you miss the gym or meeting a friend for a walk. If you do make these compromises, what you’re really doing is saying no to yourself. There will always be something or someone at work asking for your time. Always! So, you need to get comfortable saying no and sticking to your personal commitments outside of work hours.

• Make self-care a priority. Self-care is all about taking responsibility for your own health and wellbeing. Doing the things that create sustainable and consistent habits that nourish your body and mind.

When it’s time to leave a toxic environment

The truth is, sometimes you can try your best to help your situation – speaking to management and trying strategies like I’ve discussed above – and it just doesn’t work. If your workplace is still causing stress levels that are detrimental to your health, it’s time to start planning to leave. In terms of financial security, the idea of leaving a job can be scary. But you can start planning while still working, so you hopefully won’t have an extended gap between jobs.

Think about your skills, what areas you’d like to try or grow in, and what options are available to you. Staying in a job that causes you chronic stress can cost you your health. Lean on your available resources, like online job searches, reaching out to old colleagues and connections, and putting in a word with your social circles. Once you find the right soil, you might be surprised by how much you can grow.

Key Takeaways

Signs of a toxic work environment:

• Persistent stress: If work stress follows you home and affects your personal life, your workplace may be toxic.
• Bullying, harassment, or discrimination: These are serious issues that should be reported to HR immediately.
• Lack of accountability: No one takes responsibility when things go wrong.
• Excessive competitiveness: Collaboration suffers, team dynamics break down, and burnout increases.
• Unclear job boundaries: You're regularly asked to do tasks outside your role.
• Lack of recognition: Others take credit for your work, which erodes confidence and self-worth.

How to cope with toxicity:

• Set personal boundaries: Know your limits and disengage when situations cross them.
• Protect your time: Don’t sacrifice personal commitments (like lunch or exercise) for work demands.
• Prioritise self-care: Build habits that support your mental and physical health.

When it’s time to leave:

• If your efforts to improve the situation fail and stress continues to harm your health, start planning your exit.
• Explore your skills, interests, and opportunities.
• Use your network and resources to find a healthier work environment where you can thrive.
   

This content is for information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek advice from your GP or an appropriate medical professional if you have concerns about your health or before commencing a new healthcare regime. If you believe that you are experiencing a medical emergency call 999 / 112 or seek emergency assistance immediately.