Mantras or Methods to survive/thrive in an unhealthy work environment?

There is a lot of turnover and change happening at my already unhealthy work environment. It is kicking my anxiety into overdrive to a point where I'm afraid I will just up and quit.

While I am looking for a new job, I need to find a way to kind of self soothe and keep it together at work.

Do you have any ideas, or things that work for you?

TIA

I'm sorry, stressful work environments are really tough to deal with. We spend so much time at work... that when it's bad, it really (for me, anyway) drags down the rest of my life.

One thing that seems to help me is to get away for lunch. Leave the computer, leave the cubicle and desk, leave the building if you can! If you're an extrovert, try to arrange to go out to lunch with friends or do something with people. If you're an introvert, get away from everyone and find someplace peace and quiet where you can hide out, read a book, meditate, stretch, walk, etc. I like to exercise at lunch time to help burn off the stress chemicals if that's an option, even if it's just a walk. Or, find a local place that has yoga, meditation, or a lunch time lecture, concert, or class that's not related to your job.

For me, the "getting away" part... physically and mentally... feels like it helps a lot. It helps me reset my brain, reminds me that there's more to my life than the crappy job, and just helps me break up the long day and feel better. When I don't get away, the day feels so interminably long... it's almost physically painful.

Obviously, anything else you can do to add fun to your week after work would be helpful too.

Other than that, I try to remember to pause and take some very mindful, slow breaths while I'm working (or take a stretch break!), to clear my head and mentally remove myself from the stress.

And, when all else fails... honestly? I look at other jobs on my computer while I'm on conference calls. It's terrible, but weirdly makes me feel better!

I hope things get better for you soon! Try to keep up with your self-care outside of work if you can (good healthy food, plenty of sleep, etc.) too... to help from getting over-frazzled.

Great question. Can't wait to see responses!

I often think - "This job does not define me"
"This job is a stepping stone to greater things"
"My manager does not know me well enough to judge my full potential"
"These people who are difficult to work with are irrelevant in the grand scheme of my life"
"Focus on those people and things you love, not the ones you don't. Those other people are not worthy of your time"

PS looking for another job is a great idea LOL I've done this too to make myself feel better

I do job applications daily, and it always makes me cry. I'm afraid I'll run from one bad situation to another.

Taking breaks is smart. I don't do it as often as I should, mostly cause people always seem to look for me when I'm gone.

Music, plan reward days for your successful coping with the situation (place a countdown on your work compute browser, so you have something to look forward to), walks during the work day, and sitting in silence for a while each evening to prepare for the next day.

You know in your heart the only solution is to leave this toxic work environment, but it's also important to have another job lined up before doing so ...

Therefore, until that happens, just make yourself as small a target as possible so you get slimed as little as possible by those miserable miscreants!

In the meantime, give yourself some extra TLC and keep reminding yourself that you are doing your best to get yourself outta there!

I think, and this too shall pass.

Sent from my iPhone using Tapatalk

My boss owns several pairs of socks with messages like these


seems to help her through the day i guess. Now how I cope with her is anyone's guess

Well, that's what happened to me. I went from one bad situation to another slightly better one. This one has a shorter commute and better benefits and it is not outwardly toxic, but there is a lot of under-the-table negativity and back biting. It's hard for me as a sensitive person to endure. My motto:

Do not allow the behavior of others to disturb your inner peace...the Dalai Lama. I repeat, repeat and go home for lunch where I get centered again and come back for another four or five hours.

I have good days and bad days and have to remind myself that I'm not defined by my job.

Wow, I've dealt with this before! Hope you are feeling less stressed, and the job search is going well!

Some things I have done:
as others suggested, take every break entitled to - even if just walk outside it can refocus your vision from the job to things around you

Go to the restroom, wash your face or just run water over your wrists I found soothing

If you are able to use earphones or even just one earbud, listen to audio book, language lessons - something that projects to your life outside of work or goals beyond this office

flashcards on your phone - I scroll through cards on which I've written supportive things people have said to me, reminders of my goals, images that make me happy - basically reminders of who I am, who/what I love away from work

Take a break, call a friend just to hear a friendly, positive voice

what is called "forward thinking" in DBT: will this place, these people, have any impact or relevance to my life five years from now? Recall earlier situations where you felt this way, and how little you think of these people/places now.

Or what I call my "magic bullet" (eg guaranteed to work, right or wrong) and eat a candy bar or pastry and let the anesthetic of sugar and carbs lull me into sweet sweet numbness.... I also call this my "auxiliary" skill, and only use it when other skills haven't worked, too stressed out to deal. I don't gulp down baskets of muffins or a dozen donuts, one is plenty.

Take care