Are you in a toxic work environment? 9 signs to look out for
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Dreading work or feeling uneasy on the job? Could be a toxic work environment. Explore 9 warning signs of a toxic workplace, and how to know when it’s time to go.
Most people have days when they’d rather not go into the office, but if you’re dreading work every single day, there may be a deeper issue.
No workplace is perfect, but toxic environments go beyond the pressure of deadlines or occasional tough days. Maybe you have a condescending boss who pings you at all hours, or perhaps there’s a cutthroat office culture with no room for advancement. It’s also possible that your coworkers are checked out, leadership is uninspiring, or you feel micromanaged.
Each of these scenarios can drain your energy, affect your mood, and leave you feeling mentally and physically exhausted, which can seriously impact your wellbeing.
Over time, this kind of environment can lead to burnout, making it hard to be productive or enjoy anything about your workday.
What is a toxic work environment?
A toxic work environment is a workplace where unhealthy behaviors and negative dynamics are the norm.
These environments can make you feel anxious, unmotivated, and even physically unwell. Over time, toxic workplaces create a cycle of stress, frustration, and exhaustion that’s hard to escape.
In a healthy work environment, you feel supported by your coworkers and managers. There’s trust, respect, and clear communication. (Here are 13 tips to communicate effectively with your colleagues.)
But in a toxic workplace, things are very different. You might experience constant negativity, feel like you’re walking on eggshells, or notice that people are more interested in gossip and backstabbing than working together as a team. This can make you feel isolated, unsure of yourself, and afraid to voice your concerns.
9 signs your workplace may be toxic
A toxic work environment can slowly wear you down, so identifying the warning signs early can help you figure out if something needs to change. Here are nine common indicators that your workplace may be toxic.
1. Constant negativity: Every conversation seems to revolve around complaints, gossip, or criticism. The negative atmosphere starts to take a toll on your morale and motivation. If you’re looking for ways to stay positive at work, try these 18 tips to train your mind.
2. Lack of support from leadership: You might feel ignored, micromanaged, or blamed for issues beyond your control. Managers tend to point fingers rather than offer solutions.
3. High turnover rates: Employees quitting constantly can signal that others are also struggling with the work culture.
4. Poor work-life balance: If you’re expected to be available after hours, or if you consistently work overtime without extra pay, your manager may not value your personal time.
5. Unclear expectations: Constant changes in tasks, roles, or responsibilities without clear communication can make you feel like you’re never on solid ground or know what’s expected of you.
6. Lack of recognition: Instead of acknowledging your efforts, your manager may look the other way — or only give you criticism.
7. Bullying or harassment: Inappropriate comments, bullying, or harassment from peers or higher-ups is not okay and should never be tolerated.
8. Low morale: Your coworkers may seem consistently disengaged, frustrated, or disinterested because they feel unsupported or undervalued, creating a negative environment.
9. Fear of retaliation: You worry that your manager or leadership may retaliate if you speak up about issues, so you stay quiet.
8 mindful tips for dealing with a toxic work environment
If all signs are pointing to a toxic work environment, you might feel trapped or unsure about what to do next.
It’s tough to deal with an unhealthy workplace, especially when you still have to show up every day and do your job. But the good news is, there are steps you can take to improve your situation — at least for the short term, until you can make a bigger change.
1. Set clear boundaries (and stick to them)
In a toxic environment, you may feel like you’re on the clock 24/7 so make a conscious effort to define your limits. Don’t feel pressured to check emails after hours or take on extra work that’s not part of your role. Politely but firmly say “no” when you’re being asked to do more than you can handle. You may have to say no more than once in a toxic environment so get comfortable re-stating your limits.
If certain coworkers are negative or gossipy, limit how much you talk to them outside of work-related topics. Protect your emotional energy by stepping away from conversations that drain you. Of course, it can be tough — these 5 tips can help you deal with difficult colleagues.
💙 Saying no can be hard. Jeff Warren can help you explore how to set Healthy Boundaries without feeling guilty.
2. Share with someone who gets it
Lean on a trusted coworker or mentor for support. Sometimes just talking about your concerns with someone who understands can help you feel less alone.
If there’s someone in your company who’s in a position to make changes—like human resources (HR) or a supportive manager—have a private, constructive conversation about the issues you’re facing. It’s possible they can help address specific problems, or at least offer guidance on how to manage the situation.
💙 It can be really hard to cope with a negative work environment. In the Reducing Work Anxiety body scan, Chibs Okereke can help you work through some of these feelings.
3. Keep records of toxic behavior
If you’re experiencing bullying, harassment, or any other harmful behavior, be sure to document it. Note any inappropriate comments, unfair treatment, or subtle things like being excluded from important meetings. Include dates, times, and specific details of incidents, and if possible, include witnesses. This can also show patterns that you may not notice right away.
4. Focus on self-care
Take care of yourself outside of work. Try exercising, meditating, spending time with loved ones, and doing things that bring you joy. Make sure you’re getting enough sleep, eating well, and making time for things that help you feel balanced.
This can make it easier to handle the stress at work and remind you that your job doesn’t define your worth or happiness. Taking short mindful breaks throughout the work day can also help you cope with a toxic environment. Here are 20 ways to take a mindful break to try out.
💙 Prioritize a few minutes every day to focus on self-care. Mel Mah’s Nurture Yourself session is a great place to start.
5. Look for opportunities to grow
Try to look on the bright side if you can: Even in a toxic workplace, there might be room to grow. Seek out opportunities to develop new skills, take on meaningful projects, or connect with colleagues who share your values. These moments of growth can help you stay motivated and build confidence, even when the environment is tough.
Focus on your own development to prepare for your next career move. Take online courses, attend professional development workshops, and work on skills outside of your job. This can help you move toward a healthier, more fulfilling work situation.
💙 Looking to move into a management position — or just hoping to improve your leadership skills? Prof. Megan Reitz’s Mindful Leadership Wisdom series can teach you how to help others, develop resilience, and more.
6. Reframe your mindset
While you can’t control everything about your work environment, you are in charge of how you respond to it. Don’t ignore the toxicity — but try to focus on the things you can manage, like your own actions and how you choose to react to negativity.
Find small ways to protect your peace: If you’re faced with a toxic coworker, try to remain calm and professional rather than letting their behavior affect your mood. (Learn five tips to help you respond rather than react in tough moments.) Take breaks when you need to reset, and remember that this situation is temporary. You’re taking steps to move forward, whether it’s finding a new job or seeking support within the company.
💙 Listening to music can help you stay calm no matter what’s going on around you. On tough days, try the Contemplative Chill (Calm Mix) to help you block out the negativity.
7. Create a support system outside work
Turn to friends, family, or a counselor for advice and encouragement. It’s important to have people in your life who remind you of your strengths and support your wellbeing.
If your workplace doesn’t offer growth opportunities or positive reinforcement, look outside for personal and professional development. Need help figuring out where to start? Here are 22 examples of professional development goals to get you started. It can also help to expand your network. Try joining groups or attending workshops or conferences to meet more people in your industry — or in a new field you’re interested in.
💙 Tamara Levitt’s Relationship with Others series can help you learn to cultivate strong connections — even during tough times.
8. Know when it’s time to leave
Sometimes, no matter how hard you try, a toxic work environment doesn’t improve — and staying in that situation can be damaging to your health and wellbeing. Leaving isn’t an easy decision, especially if you’ve been there for a while or rely on the job for financial stability. But, there are key signs that staying might be doing more harm than good:
You dread going to work every day and feel anxious or stressed even when you’re not at work.
The situation isn’t improving despite efforts to address it.
You’re experiencing physical symptoms, like headaches, trouble sleeping, or chronic fatigue.
You feel trapped or unmotivated.
You no longer see a future at the company.
The job is affecting your personal life.
Your values no longer align with the company’s.
If you’ve tried to address the issues but nothing has changed, it might be time to start planning your exit strategy. Update your resume, reconnect with your network, and look for job openings that align with your values and goals. Having a plan to leave can relieve some of the stress and give you something to look forward to.
💙 If you’re not able to leave your job right away, there are still some things you can do to feel better. For starters, learn to reset in the middle of the workday with the Let’s Unplug meditation.
How to know if a prospective job has a toxic workplace
Starting a new job can be exciting, but it can be anxiety-inducing too, since you can’t fully know if the company’s culture will be a good fit for you. It’s tough to tell from the outside if a workplace is toxic, especially when everyone’s on their best behavior during the interview process.
But, there are a few strategies you can try to spot red flags.
Ask about work-life balance
During interviews, ask specific questions about support for balance, such as expectations for after-hours work. If the answers are vague, leadership may not understand or value their employees’ personal time — and mentions of flexibility and respect for boundaries could indicate the opposite.
Observe the work environment
Meet the team you might be working with, and gauge their relationships. Are they collaborative — or do they seem to be harboring petty resentment? Also, pay attention to the interviewer's enthusiasm for company culture.
Ask about the team’s dynamics
Ask questions about conflict resolution and recent successful projects to understand how the team works together. If the interviewer hesitates to discuss these topics, it may suggest underlying issues. Find out about employee tenure for insights into management and company culture.
Gauge transparency about challenges
Ask questions about recent issues to reveal the company’s transparency and commitment to improving the work environment. If they avoid the topic or claim everything is perfect, they’re probably not being entirely honest..
Check employee reviews
Websites like Glassdoor and Indeed feature employee reviews and can provide valuable insights into company culture. Consistent mentions of bad management, high stress, or a negative atmospheres may indicate a toxic work environment.
Watch for rushed or vague hiring processes
Are you being rushed through the hiring process? Is the hiring manager or recruiter seemingly uninterested in your background — but eager for you to start? This may signal high turnover or desperation. A healthy workplace tends to have better engagement and communication.
Trust your instincts
Pay close attention if something feels off, like the tone of your interview or a vibe you’re getting from the hiring manager. Ask as many probing questions as you can before leaving the interview to reduce your chances of accepting a job that’s a bad fit.
Toxic work environment FAQs
How does a toxic work environment affect mental health?
A toxic work environment can cause anxiety, stress, and even depression over time. Constant negativity, unfair criticism, or bullying can erode your self-esteem, making you feel trapped and overwhelmed.
This stress can also lead to burnout, where you’re mentally and emotionally exhausted. Recognize these signs early and ask someone you trust for help, to protect your mental wellbeing. If you’re concerned you’re already burnt out, read up on 22 signs — and how to recover.
What questions can I ask during an interview to gauge company culture?
Ask questions like, “How does the company support work-life balance?” or “How does the team handle conflict?” to find out how employees are treated and whether there’s a healthy communication style.
Ask about staff turnover or opportunities for growth too. These can also provide clues about the company’s culture. Be direct about these topics to help you assess whether the job aligns with your values and needs.
What are the long-term effects of staying in a toxic workplace?
Staying in a toxic workplace can lead to chronic stress, burnout, and physical health issues like headaches or sleep problems. Mentally, it can impact your confidence and make you feel stuck, which may spill over into your personal life. Your relationships may start to suffer, and you might begin to withdraw from activities that you enjoy.
Over time, a toxic work environment can also limit your career growth by making it difficult to stay motivated or perform at your best.
How do I report toxic behavior to HR effectively?
When reporting toxic behavior, document specific incidents, including dates and details. Present your concerns clearly, focusing on how the behavior is affecting your work and the broader environment. As much as you can, stay professional and stick to the facts. This can help HR understand the seriousness of the issue, and take appropriate action.
What are some examples of toxic behavior in the workplace?
Toxic behavior can include bullying, micromanagement, favoritism, and poor communication. Bullying might involve gossip, exclusion, or derogatory comments, while micromanagement leaves employees feeling untrusted and overwhelmed.
Favoritism can cause resentment and division among coworkers, and lack of communication leads to confusion and mistrust.
These behaviors create a harmful environment where it’s hard to feel supported or valued.
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