The toll that a toxic work environment can take on one's mental health is undeniable. When your workplace becomes a source of constant stress and negativity, it's not just your productivity that suffers – your entire well-being is at stake.
I recently worked with a female middle manager struggling in a toxic environment. Her boss consistently neglected her professional development, missed meetings, assigned tasks outside her job description, rarely expressed gratitude, and frequently criticized her for not meeting unrealistic expectations. This toxic atmosphere led to stress, anxiety, migraines, and sleep loss. As her mood worsened, so did her motivation to perform her best.
Sadly, this story is far too typical, particularly for women in middle management. Women are 50% more likely to report working in toxic workplaces, and middle managers are twice as likely as upper management to face such conditions. A staggering 76% of workers in toxic environments report negative impacts on their mental health.
So, how can you tell if your workplace is toxic? The Cleveland Clinic offers these eight warning signs:
Frequent stomach discomfort
Difficulty sleeping
Chronic muscle tightness or migraines
Frequent microaggressions
Rare expressions of gratitude for your work
Lack of investment in your professional development
Unrealistic leadership goals
Difficulty setting boundaries between work and home
Listen to Your Body
We're often taught to suppress emotions at work, but ignoring them is detrimental. Emotions are as vital as our other senses; while they shouldn't dictate our decisions, they should have a voice.
Mindfulness: Understanding Your Emotions
Mindfulness is not about relaxation or eliminating emotions; it's about being present and aware of your senses, thoughts, and feelings. By grounding yourself in the moment, you can recognize harmful behaviors and situations, and this awareness empowers you to take action.
Starting a Mindfulness Routine
Psychiatrist William Marchand recommends both formal and informal practices. Formal practices involve setting a time for meditation each day, starting with 5-10 minutes in a quiet room can help you improve concentration and better manage emotions. Over time, further benefits can be seen if you are able to work your way up to meditating for 15-20 minutes. Apps like Insight Timer, Calm, and Headspace can be helpful when starting a meditation routine. Informal meditation focuses on being present during everyday activities like walking, eating, or washing dishes. Both practices increase awareness and self-leadership.
We're Wired for Survival
Toxic work environments damage your mental health. Mindfulness can help you identify such environments and develop a plan to leave. Leaving is easier when you are grounded in how harmful the environment is for you, aware of your value, and embracing your resourcefulness.
Mindfulness in Action
My client gained clarity that her worth wasn't tied to her boss's approval. She recognized that extra work and low-value tasks created stress without benefit. She also saw how she mirrored her boss's behavior, spreading toxicity. This motivated her to apply for a job in another department, securing better pay and a less toxic environment.
You are stronger, more resourceful, and capable than you know. Mindfulness can help you discover your potential. Remember, protecting your mental health is crucial. If you're in a toxic workplace, develop a plan to leave. You deserve a healthy and fulfilling work environment.
Thank you for reading this blog
Dorian Cunion is an Executive Coach and Business Consultant with Your Path Coaching and Consulting. He is a former retail executive with over 20 years of experience in the retail industry. He is a Co-Active coach who focuses on helping professionals and small business owners overcome insecurities, knowledge gaps, and lack of direction. He does this by assisting clients to tap into their values, recognize their strengths, and develop actionable strategies for growth.
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