Tips on How to Navigate a Hostile Work Environment

Have you ever worked in a hostile work environment? Better yet, have you ever had the pleasure of not working in a hostile environment? Would you even know the difference? I have had the pleasure of both, and I’d prefer to have a peaceful work environment! I’m sure that’s what most people would love, but unfortunately, that is not the case for everyone.

There is nothing worse than being stuck in a job where every morning you wake up, you think about ways in which you won’t have to go to work that day. I used to wake up some days when I worked at a textile mill and would ask my then-partner what day of the week it was. When he would say it was just Tuesday or Wednesday, I could almost cry because I was sure it was Friday! LOL! When I was working at an insurance company call center, I was so over that job, I was MISERABLE! Imagine not only working at a job you do not like but also being in a toxic environment.

What Do You Consider to be a Toxic Work Environment?

My idea of a toxic work environment would be one where your boss is always micromanaging you and/or belittling you. Maybe your job makes it hard or impossible for you to take time off. Co-workers can also make an environment extremely toxic if they constantly seem to be trying to throw you under the bus but act differently toward you while in your presence. You may also feel like you don’t have anyone you can trust. In many situations, this could include HR. There are endless ways a work environment can become toxic.

How Can You Tell if You’re Being Negatively Affected by Your Toxic Work Environment?

• Your health will start to decline.
• You can experience extreme stress, anxiety, and even depression.
• Your life and relationships at work and at home may begin to suffer.

TIPS on Staying Healthy in Hostile Work Environments:

• Set boundaries
• Seek support
• Practice self-care
• Document, document, DOCUMENT incidents
• Always stay professional
• Limit exposure
• Develop coping strategies
• Seek professional help
• Explore Alternatives
• Know your rights!

Set Boundaries

Determine what kinds of behaviors are acceptable to you and what behaviors are unacceptable. Get clear about this and communicate it to your colleagues in an assertive, professional manner.

Seek Support

Build a network of friends and family both at work (if possible) and outside of work. These people should be your support system and can possibly provide advice. Professional support from a counselor may be helpful as well.

Practice Self-Care

There are the basics to practicing self-care, such as prioritizing your physical health and mental well-being. You can do this by exercising daily, getting proper nutrition and adequate sleep, and promoting relaxation by doing things such as meditation and yoga. In addition, self-care comes in many forms and looks different for everyone, so you may find other ways to partake in self-care. I consider self-love a part of mine and I make a routine and habit out of it. Always make time for yourself, and you can do things like journaling and learning spiritual practices that make you feel good!

Document Incidents

Always be sure to keep a notebook or use notes on your phone to document ANY and ALL hostile encounters at work. Be sure to keep detailed notes of behaviors and by whom, dates of occurrence, times, and locations in case you need to report any situations to HR or seek legal advice. Keep your receipts!

Always, Always, ALWAYS Remain Professional

Continue to remain professional in your interactions and in your work as a whole. Remaining professional helps to keep your reputation protected and helps to make it easier to address any necessary issues with management and/or HR.

Limit Exposure

Minimize your interactions with hostile individuals. Be sure to keep communications indirect, via email or other means, to avoid unnecessary confrontations.

Develop Coping Strategies

Practice techniques that can help keep you calm and centered. Practices you can take are actions that help you practice stress management, such as deep breathing, progressive muscle relaxation, and mindfulness. You got this!

Seek Professional Help

If you begin to feel as though your work environment is hostile to the point that it is too overwhelming, please seek help from a mental health professional. They should be able to help provide strategies and support that are tailored specifically for your situation.

Explore Alternatives

At the end of the day, it is important to be in a healthy work environment. Nobody deserves to work with hostility. If you feel as though the job is worth working through by trying these tips, please try it. If you feel as though the environment is getting worse and nothing is helping, it may be time to try to explore other job opportunities. Please search for a new job in an environment that is supportive and healthy.

Know Your Rights

Be sure to get familiar with your workplace policies and know the rights you have under labor law. You should always seek legal advice, if necessary, to discuss your options for addressing workplace hostility and mistreatment.

At last, be happy and be well. I hope this helps!

-J