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9 Signs You’re in a Toxic Work Environment—and How to Handle It
For much of my career, I believed I had successfully avoided toxic workplaces. I knew they existed, of course, and I was determined to steer clear of them. But it took me years to recognize what toxicity actually looked like in practice. When I finally did, I realized I had already worked in several toxic environments—I just hadn’t recognized them at the time. Instead, I assumed I was the problem: my work wasn’t strategic enough, I lacked management potential, or I simply wasn’t ready for that promotion.
Talking with friends and colleagues revealed that my experience was far from unique. Many people in my network had encountered workplace toxicity but, like me, hadn’t always been able to identify it from the start. The good news is that conversations around workplace culture have become more open in recent years, making it easier to spot the signs—and figure out what to do about them.
What Exactly Is a Toxic Work Environment?
A toxic work environment is one where negative behaviors—manipulation, bullying, yelling, and the like—are so embedded in the organization’s culture that they become the norm. Productivity suffers, trust erodes, stress skyrockets, and discrimination and infighting flourish.
Career coach Eli Bohemond describes it as an environment that makes you feel “psychologically unsafe”—as though you’ll be punished, humiliated, or rejected for speaking up, sharing ideas, or simply showing up as yourself. Over time, these environments can lead to anxiety, depression, and even physical burnout.
Executive coach Lisa Quinn adds an important distinction: a toxic workplace goes beyond one or two difficult individuals. “It’s systemic,” she says. She compares organizations to living systems made up of interconnected relationships—and in a toxic workplace, the system itself becomes harmful to the people within it.
9 Signs You Might Be in a Toxic Work Environment
Identifying toxicity can be tricky. Some people assume difficult workplaces are just “normal.” Others think the problem is with them, especially when everyone else seems to be tolerating the same conditions. If any of the following signs feel familiar, it may be time to pay closer attention.
1. There Are No Boundaries Around Work
Toxic cultures often glorify the absence of healthy boundaries. Management pushes themselves to exhaustion and expects their teams to do the same—whether that means staying late at the office, responding to emails at all hours, or working through weekends. Bohemond advises watching for this during the hiring process: if a manager gives you a task on Friday afternoon and wants it back by Monday morning, that’s a red flag.
2. People Don’t Trust Each Other
In a toxic workplace, the lack of trust is palpable. Managers might position their offices to face employees’ desks, monitoring activity throughout the day. Or they might ping direct reports constantly to check in on what they’re doing. Communications consultant Whitney Simon notes that being micromanaged as a Black woman—often the only person of color on her teams—only made her imposter syndrome worse. She reflects: “Managers who hold on too tight or who are too prescriptive build toxic teams that underperform.”
3. There’s No Room to Make Mistakes
Some cultures are “aggressive, dog-eat-dog” environments where blame is the default response. Make an error, and you’re “hauled over the coals.” In these settings, people stop sharing information and start throwing colleagues under the bus to protect themselves. Simon points out that this hits minorities especially hard: “If a white person messes up, it’s an opportunity for growth… But for minorities, it can often feel like an indictment on our status and roles at the company.”
4. People Treat Each Other With Contempt
Contempt—a key sign of toxic relationships identified by psychologist John Gottman—often shows up in toxic workplaces too. Quinn recalls coaching a client whose boss would roll his eyes at her in meetings, ignore her suggestions, and then pick them up when someone else (often a man) offered the same idea minutes later. The same boss would also revise her work repeatedly, with edits that felt more like personal attacks than constructive feedback.
5. Interpersonal Relationships Are Unhealthy
Take a moment to observe the energy around you. Are people smiling and chatting over morning coffee, or are they scowling and typing in silence? Do they share jokes on Slack, or send blunt, contemptuous messages? Bohemond notes that you can pick up on a workplace’s emotional health through body language and general ambiance. Stonewalling—another Gottman concept—is also common. Quinn describes a lawyer client whose boss would simply ignore her when she said hello, leaving her confused and incredibly stressed.
6. There’s No Support for Employee Growth
In many toxic workplaces, employees are left to “figure it out” on their own—no mentorship, no guidance, no support. This has only worsened with remote work, as it’s easier than ever to become disconnected from managers and teams. Entry-level employees and those from marginalized communities are particularly affected. Simon explains that many people of color in her industry are simply trying to excel at their current job description, with no one championing them for bigger opportunities—leading to career stagnation compared to their peers.
7. People Frequently Feel Gaslighted
Gaslighting makes you question your own feelings, perceptions, or sanity. I once had a manager who assigned projects with a specific goal in mind, only to change the goals during review and insist the initial brief had been something else entirely. My teammates and I walked away doubting our own skills. For minorities, gaslighting can be doubly harmful. A Black employee who speaks up about a racist remark might be told they “must have misheard”—forcing them to question their own reality and lived experience.
8. People Experience Physical Symptoms of Work Stress
Mental stress in a toxic environment often manifests physically. You might feel like your body and brain are on high alert—because they are. Your brain is constantly scanning for threats, and as far as it’s concerned, you’re in danger. Prolonged “fight or flight” mode can lead to digestive issues, sleep problems, fatigue, aches, and panic attacks.
9. People Are Disengaged and Turnover Is High
In a toxic workplace, employees mentally shut down. They might keep cameras off during meetings, communicate only in short, clipped messages, and gradually disengage from their work and team. Bohemond points to high turnover as a strong indicator: “Especially if you are seeing a specific department or segment that is struggling to keep people over 12 months.”
How to Deal With a Toxic Work Environment
Once you’ve recognized the signs, the next question is: what do you do about it?
Consider Your Options
Broadly speaking, you have two choices: stay and navigate the toxicity, or leave. But the reality is rarely that simple. You might need to stay—at least temporarily—due to financial constraints, immigration status, or limited options in your industry. Perhaps your company offers something uncommon, like remote work or a childcare stipend that’s crucial to your household. Take time to calmly weigh your options before making any decisions.
Reclaim Your Agency
Bohemond encourages people to remember and reclaim their own power. Ask yourself: How do I respond to toxic behaviors? What role can I play in shifting the situation? What’s preventing me from leaving? Therapy can also be invaluable—it helped me realize that my inability to set boundaries likely stemmed from a past toxic job where I constantly volunteered for extra tasks to prove my value. Understanding that link allowed me to break the pattern.
Address the Point of Conflict
If you’re staying—even temporarily—identify the source of toxicity (a manager, a team, a specific dynamic) and try to have a “clearing conversation.” Bohemond recommends doing this outside of regular one-on-ones, coming prepared with examples, and using “I feel” statements to describe the impact on you. This is more of a short-term fix for a specific challenge than a long-term solution to company culture, but it can provide crucial relief while you plan your next steps.
Find Someone Who Can Help
Quinn advises choosing a trusted person who doesn’t have an agenda—a friend, family member, or former colleague, rather than a partner whose financial well-being is tied to your salary. Having someone you can trust to support and guide you is essential.
Have Compassion for Yourself
Quinn notes that people dealing with toxic workplaces often fall into a pattern of “shoulds”: I should toughen up. I should know how to handle this by now. I should speak out. That’s a sign we’re not being kind to ourselves. She recommends asking: If the person I loved most in the world were in my position, what advice would I give them? Sometimes, that question provides the clarity to leave.
Plan Your Exit
If all signs point to leaving, start creating the time and space to make that happen. This might mean saying no to extra work, using saved time off, or even seeking approval for mental health leave. The goal is to give yourself the bandwidth to plan your next move thoughtfully, rather than making a rushed decision from a place of exhaustion.
Frequently Asked Questions
What are toxic behaviors in the workplace?
Lack of boundaries, no support for growth, no room for mistakes, constant gaslighting, and feeling diminished are all common examples.
Can I complain about a toxic work environment?
If your company has safe channels for expressing concerns, yes. Just be sure to communicate professionally rather than simply badmouthing the company or coworkers.
What’s the difference between a toxic and hostile work environment?
They share many traits, but a hostile work environment typically involves constant harassment based on race, sex, gender identity, sexual orientation, or other protected characteristics.
How can I protect myself in a toxic workplace?
Address points of conflict with constructive feedback, talk to HR or a superior who will take your concerns seriously, and prioritize therapy and self-care for your mental and physical health.
What are the effects of a toxic work environment?
According to the American Psychological Association, it leads to low productivity, absenteeism, disengagement, and high levels of stress, anxiety, and depression.
Is there a legal definition for a toxic work environment?
Not specifically. However, harassment is legally defined by the U.S. Equal Employment Opportunity Commission (EEOC) as unwelcome conduct based on race, color, religion, sex, national origin, age, disability, or genetic information. If you’re considering legal action, consult an employment attorney.
Recognizing a toxic work environment is the first step toward protecting yourself—whether that means setting boundaries, seeking support, or planning your exit. You deserve a workplace where you can thrive, not just survive.
