3 Ways to Manage Stress in a Toxic Work Environment

We’ve all been there. You’re sailing through your day feeling great, and then out of nowhere, you are hit with an email, phone call, or conversation that knocks you off balance. If you’re in a toxic environment, you might even go through the workday with a constant weight on your shoulders. You could experience high-stress levels or have negative coworkers that drain your energy. Seventy-nine percent of Americans feel stress sometimes or frequently during the day.* Work was one of the top two stressors for people overall.* Increased stress levels affect your mood and overall physical health, preventing you from doing your best at work.

Stress management is an essential skill for every business professional and executive. Have you ever observed how successful people handle stress? What they do differently enables them to be resilient and achieve their goals. Successful people recognize what’s causing the stress, see how it relates to the big picture and choose to handle themselves accordingly. The reality is that you cannot change the circumstances and what other people feel. How you decide to respond makes all the difference with your thoughts, feelings, and the future results you’ll see. Here are three tips for stress management in a toxic work environment!

Relax before you get there

One of the critical stress management tips is to take the chaos out of your morning! You might not see how your morning routine affects the rest of your day, but it leaves a significant impact. Watching or listening to sensationalized, drama-filled news stories stays in your subconscious and can create anxiety, fear, and doubt throughout the day. Instead, try listening to calming music or have complete silence while you get ready for work. It might seem quiet at first, but this helps you have clarity in your thinking. Constantly being late can also harm your mindset at the beginning of the day. If you tend to be late, create a strict schedule for yourself. Giving yourself extra time to relax before arriving at the workplace can help you have a more positive outlook.

Create your sanctuary

How do you feel in your workspace? If your answer isn’t pleasant, then there are a few simple things you can do to decrease your stress levels. If you have your own office, try shutting the door to limit outside noise and interruptions. If you don’t have your own office, define your workspace by organizing your desk, decorating with color, and putting out photos or anything that boosts your mood. Try listening to your favorite music with headphones if you are working on an individual project. If things seem spiraling out of control around you, put headphones on without music. This can signal to others that you are busy and don’t want to be bothered by the chaos that doesn’t involve you.

Stay focused

While you’re at work, many things will come up during the day. Do you allow distractions to stop you and cause stress? Focusing on what’s important is among the most critical stress management tips. It involves channeling your thoughts in a positive direction, being calm, and consciously considering your priorities. When you’re relaxed, you are in a better position to complete projects and excel at work. Try limiting your interactions with office gossip or other people who take up much of your time (but don’t provide anything of value). If you can find a positive colleague who wants to avoid unnecessary drama, talk with them about being your accountability partner (or accountability buddy). An accountability partner can help you stay on track and remind you of your commitments when things get tough.

Stress management is an invaluable skill that will help you in toxic or high-pressure environments. There will be obstacles if you are trying to reach your performance goals, pursuing a promotion, or even planning an exit strategy. Following these stress management tips, like relaxing before you get to work, creating your own positive space, and remaining focused on your projects, can help minimize outside influences. Have your responses in stressful situations helped you or hindered you in the past? What can you try to decrease your stress at work?

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