Surviving a Toxic Work Environment

Recently, some of the most secure and desired jobs in the country have become unsafe and unstable. Having a therapy practice based in the DMV means we work with a lot of clients who are employed by the Federal Government or have parents, relatives, or friends who have Government positions. It is a frightening time for many Civil Servants. Many are unsure if they will have a job when they go to work. Thousands have already lost their jobs. 

This kind of uncertainty is detrimental to people. When we feel unsafe, we become activated and enter “fight, flight, or freeze” mode. This shifting from security to constant worry and concern impacts our functioning and internal systems. The energy in the workplace shifts when employees anticipate mass layoffs and downsizing. This can lead to panic, chaos, complacency, and negativity, resulting in decreased productivity. Considering most of us spend the majority of our time working, once our work environment becomes uncomfortable, these feelings can easily spill over into all aspects of our lives. 

So, what can one do to continue to survive and function? This is not an easy task. Other than searching for a new job, here are some things that can help you get through each day: 

Take care of your needs: Prioritize your needs first. Get plenty of sleep, eat regularly, exercise, and engage in activities that bring you joy

Listen to your body: Throughout the day, take short breaks to scan your body for any tension or stress and take some deep breaths. If you can recognize when your body is tensing up, you can build more awareness and work to calm it. 

Set boundaries whenever possible: If there is one co-worker who is particularly anxious, negative, or overwhelming to be around, try to limit your interactions with them as much as possible. This is a good time to ensure that you are spending your time with people whom you enjoy being around rather than those who are “energy vampires.”

Start considering your exit strategy: If possible, start working on your resume or CV, or reach out to your network to explore other job options. If we know we have options, it can feel less frightening to have a job that may be unstable. 

Reach out to others: When we are overwhelmed, we can easily shut down and isolate ourselves from others. Given the current political climate, it is important to connect with those whom you know will be supportive, understanding, and encouraging. 

Be mindful of what you share with your kids: Use age-appropriate language and provide the information they NEED to know. Kids are extremely perceptive, and they sense when parents are feeling stressed and overwhelmed. Teens are likely to hear from their peers about what is happening in the world. It’s good to both insulate your children to not scare them, but give them information so they are aware. Reassure them as much as possible while still being honest. 

Communicate with those closest to you: If you have a partner, parent, or relative you are close with, they are likely concerned about you as well. This is a good time to be open and not hold back your concerns. Although expressing yourself may be uncomfortable, they likely want to know exactly what is going on and how you are feeling. 

Seek professional support: There are many complimentary or low-cost job support groups available for those facing job loss, as well as Government worker support groups that are forming. Joining a support group is a wonderful way to know that you are not alone. If you prefer individual therapy, reach out to a professional who can help you manage your stress. 

In times of chaos, we must support each other and come together. Prioritizing your mental health is critical in times of uncertainty. “Tough times never last, but tough people do.” – Robert H. Schuller