If you’re constantly stressed, exhausted, or walking on eggshells at work, it could be a sign of a toxic work environment, and not “just the job.” And no, you're probably not imagining things.
According to the 2023 Work in America Survey from the American Psychological Association, 19% of workers say their workplace is very or somewhat toxic.
Even more alarming? Those in a toxic work culture were over three times more likely to say their job negatively affected their mental health compared to those in healthy workplaces (52% vs. 15%). One in five workers reported mental health harm on the job, and 22% said they experienced workplace harassment in the past year—up from 14% in 2022.
Clearly, the impact of a toxic work environment is real and widespread. In this article, we’ll break down what a toxic workplace actually looks like, how it can affect your well-being, and what you can do if you're stuck in one.
What is a toxic work environment?
A toxic work environment is more than just a place where people aren’t getting along, it’s a workplace where dysfunction, hostility, or chronic stress are normalized or outright ignored. Whether it’s poor leadership, constant drama, or pressure to push through burnout, this kind of toxic working environment can chip away at your well-being over time.
“A toxic workplace is one where people feel psychologically unsafe, unsupported, or constantly stressed,” says mental therapist Tina Salmon. “It is an environment with poor communication, unrealistic workload expectations, or a culture where burnout is either financially or verbally rewarded.”
In other words, when stress is the norm and rest is seen as weakness, that’s not just a bad day—that’s a toxic work culture.
Sure, every job has rough days. But there’s a difference between a tough role and a toxic one. A “bad job” might mean long hours or boring tasks, while a toxic job slowly destroys your confidence, energy, and peace of mind.
Some of the most common toxic workplace behaviors that damage mental health include:
- Constant criticism or micromanagement: Your work is never good enough, or you’re not trusted to do it without being watched. Maybe your manager rewrites every email you send or makes you get approval before completing even the smallest tasks.
- Favoritism and unclear boundaries: Promotions go to the same “favorites,” while others are left out or ignored. You might see one colleague getting flexible hours and all the “fun” assignments while the rest of the team carries the burden.
- Gaslighting or manipulation: When you raise concerns, you're told you're being too sensitive, or you're made to question your memory of events. For example, you might be excluded from important meetings and then blamed for not being “in the loop.”
- Gossip and backstabbing: Instead of direct communication, coworkers whisper behind each other’s backs or throw teammates under the bus to get ahead. Someone might take credit for your work in a meeting, and no one speaks up.
- Passive-aggressive communication: Feedback comes wrapped in sarcasm or vague, confusing statements. You might hear things like, “Well, I guess that’s one way to do it,” instead of helpful guidance.
- Unrealistic expectations: You're expected to meet impossible deadlines, skip breaks, and respond to messages around the clock—and if you push back, you're seen as not being a “team player.”
- Bullying or harassment: Intimidation, exclusion, or inappropriate behavior is brushed off as “just how it is.” Maybe someone frequently makes demeaning jokes at your expense or you're regularly left out of meetings or team events, and leadership turns a blind eye.
- Disregard for work-life balance: Time off is frowned upon, and “just checking emails” on weekends becomes the norm. Taking a sick day feels like a betrayal, and the idea of unplugging is treated as laziness.
If any of that sounds familiar, it might be time to look at your environment—not just your performance.
How a toxic work environment affects your mental health
If you’ve ever found yourself crying before logging on, snapping at loved ones for no reason, or losing sleep over a Slack message, there’s a good chance you’re not being dramatic. This is what a toxic work environment does to your mental health—and it can sneak up on you.
“Working in a toxic environment can impact your professional performance, personal relationships, and physical health,” Salmon says. In the short term, that might look like mental exhaustion, dreading interactions with coworkers, or feeling completely drained at the end of the day. “Feeling anxious before work, especially experiencing the ‘Sunday blues,’ doubting your ability to complete a project,” are other examples she shares.
Over time, though, it gets heavier. “In the long term, it can result in low-performance evaluations, medical leave, quitting without notice, unfulfilling relationships, burnout, anxiety, high blood pressure, and chronic pain,” Salmon says.
Let’s break down a few common effects of a toxic workplace on mental health:
- Emotional exhaustion and burnout: You’re constantly running on empty, even when you’ve technically had “rest.”
- Heightened anxiety, irritability, and depression: You start feeling jumpy, disconnected, or hopeless—and little things set you off.
- Decreased self-esteem and self-worth: Toxic feedback loops can make you question your skills, intelligence, or even your personality.
- Trouble sleeping, fatigue, or physical symptoms: Your body often speaks before your brain does—likely with headaches, tight shoulders, and gut issues.
- Increased isolation or withdrawal: Especially in remote or hybrid jobs, you might start avoiding coworkers, meetings, or social interaction altogether.
- Impact on personal relationships and well-being: You stop texting back. You cancel plans. Your patience thins at home. Toxicity doesn’t stay at work—it follows you.
Chronic negativity messes with your mood and it starts to shape your identity. You might forget what kind of work excites you. You might stop believing you’re good at your job. And that’s no small thing.
For extra guidance, read this next: 6 Signs Your Job Is Affecting Your Mental Health (and What to Do About It)
What to do if you’re stuck in a toxic work environment
Working in a toxic work environment can mess with your head, your body, and your sense of stability. And when you feel stuck—because you need the paycheck, the benefits, or just don’t have the energy to make a big move—it’s even harder.
But learning how to cope with a toxic workplace can make a real difference, especially when you're trying to protect your mental health while you figure out your next step.
Protect your mental health if you can’t leave yet
Staying in a toxic work environment doesn't mean you have to absorb all the stress. There are ways to support your mental health, even when you can’t change the people around you.
“You can stay emotionally strong in a toxic work environment by first taking care of your physical health,” Salmon says. “Often, when we’re stressed at work, the first things we compromise are food and water intake, we skip lunch, forget to hydrate, or push through without breaks. We may try to soothe ourselves through shopping, happy hours, gaming, spa days, or vacations, but the foundation is good sleep. Prioritize a consistent bedtime and quality rest.”
Here are other ways to get through the day (and the week) without burning out:
- Set clear boundaries. Protect your time and energy. That means not volunteering for extra tasks just to be seen as a team player, not answering non-urgent messages after hours, and not feeling guilty for taking your full lunch break.
- Practice psychological detachment after work. Even if your workday was tense or frustrating, your entire evening doesn’t have to be. Try creating a clear end-of-day ritual—like going for a walk, listening to a favorite playlist, or doing something small that helps shift your brain out of work mode. This mental break is crucial for recovering from stress and rebuilding your sense of calm and identity outside of your job.
- Document toxic behavior. If you’re dealing with inappropriate comments, gaslighting, or unrealistic expectations, write it down. Having a record helps if you decide to report it or even just want to validate your own experience.
- Ask for clarity when workloads spike. Not every tough week means the job is toxic—but if you're constantly drowning in tasks, it's worth asking why. “Talk with your manager about how long a heavy workload is expected, especially if it’s due to coworkers being on vacation or maternity leave, so you know it’s short-term,” Salmon says. This kind of conversation can give you much-needed context—and maybe even a little relief—if the pressure isn’t permanent.
- Find safe support. A toxic work environment and mental health don’t mix well, but having the right people around you can make things more manageable. Talk to a trusted coworker, a friend outside of work, or a therapist who can help you make sense of what you’re experiencing.
- Avoid internalizing blame. One of the sneakiest parts of working in a toxic culture is how easily it makes you feel like the problem. But the truth is, workplace toxicity is not just a mental health issue; it’s a structural and cultural one. Feeling burned out or anxious doesn’t mean you’re weak. It means your environment isn’t supporting you.
Read this next: Mental Health at Work: How to Have an Honest Talk with Your Boss
When to consider leaving—and how to do it safely
There comes a point when no amount of coping will make a toxic workplace healthy. “If you have taken the steps above to address the toxic work environment and nothing has changed, and it's now negatively affecting your mental or physical health and your relationships, it may be time to start exploring other opportunities,” the therapist says.
That said, leaving doesn’t have to be all-or-nothing. Here’s how to do it on your own terms:
- Plan your exit. Start saving if you can. Think about your next steps—whether that’s applying for jobs, updating your resume, or figuring out what kind of work environment would actually support you.
- Take care of your mental health as you search for a job. Job hunting while still working in a toxic setting is no small feat. Be kind to yourself, and take breaks. And most, importantly, don’t give up! Remind yourself that this situation is temporary.
- Use resources where you can. Talk to HR if it’s safe or to your manager. And if none of that helps, keep moving forward. “Develop a thoughtful transition plan,” Salmon says, “this might include talking with management, exploring HR services, or seeking professional support.”
Put yourself first
A toxic work environment deeply affects your well-being, and it’s not just in your head—toxic workplace mental health struggles are real, and they’re more common than you might think. It might seem difficult, but put yourself first! No job is worth sacrificing your peace, your confidence, or your health.
And while leaving might be the best option for some, it’s not the only way forward. Whether you stay or go, there are things you can do to support your mental health, create boundaries, and reclaim some sense of control. Small steps—like setting limits, reaching out for help, or simply recognizing that something’s off—can make a big difference.
You deserve to feel safe and supported at work. And if you don’t, you’re allowed to want better.
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