Dealing with Unhealthy Workplaces

Find yourself watching the clock? How much longer until this shift is over? Watching the clock even on your days off, dreading the next shift? Trying to figure out- is this the job for me? Is it just me? Do I just need to work harder? Am I doing something wrong? Does this job align with my values? Or, is this work environment toxic?

We spend a big chunk of our lives at work. Ideally, it’s a place where we feel valued, respected, and supported. But for many people, the reality is far from that. An unhealthy workplace can drain your energy, affect your mental and physical health, and leave you feeling trapped. If you’re dealing with constant stress, negativity, or burnout because of your job, you’re not alone—and there are ways to help.

Signs You’re in an Unhealthy or Toxic Workplace

A toxic or unhealthy work environment isn’t just about having a difficult boss or a few stressful days. It’s a repeated pattern of negativity that affects your well-being over time. Here are some common signs:

• Constant stress and anxiety – You feel on edge even when you’re not at work.

• Lack of support – Your concerns are dismissed, or there’s a culture of blame instead of teamwork.

• Workplace bullying or harassment – Repeated mistreatment, verbal abuse, exclusion, or intimidation that makes you feel unsafe.

• Poor work-life balance – You're expected to be available 24/7, and your personal life suffers.

• High turnover – Employees frequently quit because they can’t take it anymore.

• Feeling undervalued – No matter how hard you work, recognition and appreciation are scarce.

• Physical symptoms – Headaches, muscle pain, exhaustion, digestive issues, or frequent illnesses due to chronic stress. Our bodies hold on to the stress and strain.

• Poor sleep - It's too hard to turn your mind off and fall asleep, or you find yourself waking up in the middle of the night thinking about work.

How to Protect Your Mental Health

While you might not be able to change your workplace overnight, you can take steps to safeguard your well-being. Here’s some ideas of what can help:

Set Boundaries

Toxic workplaces often blur the line between work and personal life. Set firm limits around your availability, such as not checking emails after hours, ensuring you get a meal break, leaving work on time, and saying no to overtime requests. It can also be helpful to give yourself a physical boundary between work and home life- for example- pick a landmark on your drive home and that becomes the spot you leave work behind. Change your clothes when you get home to signal the work day is done.

Practice Assertive Communication

Standing up for yourself in an unhealthy workplace can feel intimidating, but assertive communication can help you express your needs clearly and confidently. Here are some examples:

• If you're being asked to take on too much work: "I appreciate your trust in my abilities, but my current workload is full. Can we discuss priorities so I can focus on the most urgent tasks?"

• If you're facing unfair criticism: "I hear your feedback, and I’d like to understand more about what I can improve. Can you give me specific examples so I can work on solutions?"

• If a coworker is crossing personal boundaries: "I value our working relationship, but I’d appreciate it if we kept our conversations professional during work hours."

• If you are experiencing workplace bullying or harassment: "I need to address a concern about how I am being treated. I feel uncomfortable with [specific behavior], and I’d like to find a resolution. If this continues, I will need to escalate my concerns."

Assertive communication is about being direct but respectful. It helps you advocate for yourself while maintaining professionalism.

Prioritize Self-Care

When work is draining you, self-care isn’t just a luxury—it’s essential. Get enough sleep, eat nourishing foods, move your body, and make time for things and people that bring you joy and relaxation. Getting out into nature is very therapeutic- whether it's to Fish Creek Park or Kananaskis. Imagine charging your "internal battery" so that there's something to draw from when you need it.

Find a Support System

You don’t have to deal with this alone. Confide in a trusted friend, family member, or therapist who can help you process your feelings and find solutions. Talk to a trusted coworker- more often than not you will find that you're not alone in your struggles.

Manage Workplace Stress in the Moment

If a stressful situation arises at work, try taking some deep breaths, excusing yourself for a minute, going for a short walk. Stress in the workplace can activate our body's natural alarm system, putting us into a fight/flight/freeze response. Deep breathing is a helpful tool to help your body soothe and settle, and get your thoughts back on-line for effective problem solving.

Assess Solutions

If your workplace is truly toxic and negatively impacting your health, there are a couple options. It may be helpful to keep track of the details of any specific incidents and seek the guidance of a trusted superior or HR, your union, or the Human Rights Commission. Sometimes, people also chose to speak to a lawyer for assistance in learning more about their legal rights and resources. Other times, the most effective solution is to leave. But, before quitting, make sure you consult your workplace sick benefits and speak to your doctor about a possible leave of absence to protect your position while giving you time to heal and take care of yourself while assessing your long-term options.

Therapy Can Help

If you’re feeling stuck, overwhelmed, or burned out, therapy can be a lifeline. I can help you navigate work stress, set healthy boundaries, and regain a sense of control over your life. In addition to talk therapy, Accelerated Resolution Therapy can be a very helpful tool for treating the effects of unhealthy workplaces and practicing solutions. You deserve to feel safe and respected at work, and if that’s not your current reality, there are ways to move forward.

If you’re struggling with workplace stress and need support, I’m here to help.