Is your job tough? Or are you in a toxic work environment?

We’ve all been there — racing against impossible deadlines, navigating difficult colleagues, and being jolted awake by work emails in the middle of the night. Today, when we think of a toxic workplace, we picture relentless office gossip, demanding bosses, and the complete erasure of work-life balance. These situations can push us to reevaluate our personal values, our career path, and even our mental health. But before making any hasty decisions, it’s crucial to ask: Are we mistaking a tough job for a toxic environment? And are we truly making the best decisions for ourselves before we decide to walk away?

Recognise drastic changes within yourself

Toxic workplaces go beyond the occasional stressful day. They are characterized by high turnover, unreasonable expectations from managers or colleagues, and an atmosphere that feels more hostile than hopeful. This type of environment often stems from weak leadership, poor work-life balance, and a lack of support, leaving you feeling lost, unmotivated, and devalued.

We often carry the weight of feeling like we have to endure, to push through the discomfort. But when your self-esteem starts to crumble, and your productivity declines, the impact becomes far-reaching. It seeps into your daily life, causing anxiety, restlessness, and even depression. What once may have felt like a bad day can spiral into a chronic state of exhaustion and emotional depletion.

If you’re experiencing changes in your sleep, withdrawing from social circles, or feeling like your personality is changing, these are powerful signs. It’s time to take a pause, evaluate where you stand, and decide what you deserve.

Identify the stress – is it short term or long term?

The first step in tackling workplace toxicity is to dig deep and ask yourself: Where is this stress really coming from? Is it a leadership issue or just a colleague who’s draining your energy? Are the company’s values clashing with yours? Is the lack of balance a company-wide issue, or tied to a particular project or client? Identifying the root of your stress is key to figuring out the next step.

Then, consider if the stress is temporary or long-term. Is this burnout something you’ve been experiencing for years? Or does it flare up only during specific periods, like the end of a quarter or while closing a deal? Short-term stress can sometimes fuel you to action, boost your energy, and motivate you to achieve big things. But long-term, relentless stress is a different story — it can drain you mentally, physically, and emotionally.

When you realize the stress has taken a toll on your mental health, ask yourself what’s in your control. Is there an opportunity to speak up? Could you reach out to human resources or a trusted mentor for advice? Too often, we hold back out of fear — fear of confrontation, of being labelled “difficult,” or of not being taken seriously. But walking away without resolving the issue can leave you carrying that same emotional burden into your next job.

That said, sometimes the toxicity is out of our hands, no matter how much effort we put into fixing it. And recognizing this truth is empowering in making the right decision for your career and mental well-being.

Weigh out the pros and cons of quitting

Once you’ve explored every avenue and the toxicity remains, the next decision is whether to stay and manage the burnout or take the leap and leave. If staying is the choice, then it’s time to prioritize yourself. Protect your mental health by establishing a strong self-care routine. Prioritize sleep, exercise, and time outdoors — these simple actions can have a profound impact on how you feel. Daily gratitude practices, meditation, or breathwork are also powerful tools for reclaiming your mental clarity and emotional balance.

In the workplace, set healthy boundaries. Learn to say no without guilt, communicate with confidence, and stay organized to reduce overwhelm. Sometimes, small changes in how you approach your work can ease the burden, even in challenging environments.

But if you decide that leaving is the best option, do so with intention. Start by evaluating your financial situation, ensuring you have a safety net in place before making any major moves. Line up interviews or explore new opportunities that align with your values and passions. Quitting may feel daunting, but in many cases, it can provide the fresh start and mental clarity you need to pursue a job that truly fulfils you.

Learn how to distinguish between tough or toxic

It’s important to discern whether your work environment is truly toxic or simply misaligned with your personal style. While some roles, companies, or clients may be challenging, they don’t necessarily equate to a toxic environment. However, prioritizing your health and well-being is essential. Learning to distinguish between hard work and a harmful environment is the key to making the right decision for your long-term happiness.