Toxic Workplace Survival Guide Book
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    Survive a Toxic Work Environment: 15 Strategies to Help You Cope or Quit

    by Sara J. Baker, Ed.D.

    Feeling the strain of a toxic work environment? Tired of negative people and draining workplace culture? You deserve better.

    You’re not alone in this struggle. The good news? There’s a practical, effective way forward. Introducing ‘The Toxic Workplace Survival Guide’ by Sara Baker – your essential toolkit for navigating workplace challenges. This book, evolving from our popular Toxic Workplace Checklist, offers actionable strategies, not just theories. It’s about real solutions for you, in a straightforward, easy-to-digest format.

    Survive a Toxic Work Environment: 15 Strategies to Help You Cope or Quit

    Not sure if you should stay in your toxic job or leave?

    Ready to reclaim your workplace joy? Explore our 15 coping tools from the book, available now on Amazon in various formats for immediate relief and empowerment.

    The 15 tools listed below are just a glimpse of what’s inside the Toxic Workplace Survival Guide.

    The book goes much deeper, offering narratives that might reflect your experiences, comprehensive information to help you effectively use each tool, and space for self-reflection and note-taking. Additionally, it includes blank copies of an action plan, inviting you to experiment with the strategies you find most appealing and to monitor their impact on your work life.

    Tool #1 Establish Boundaries

    Toxic work environments are notorious for employing toxic people and toxic people are boundary pushers. They might try to invade your personal space, take credit for your work, or make unreasonable demands on your time and energy. It is important to create healthy boundaries with toxic people and toxic workplaces. This means learning to say “no” in a respectful and assertive way. It also means setting limits on how much time and energy you are willing to give toxic people and toxic situations.

    Tool #2 Get a Support System

    A supportive network of family and friends can provide an outlet to vent about your toxic work environment – just make sure not to vent at work! This support system can also give you practical advice and help you brainstorm solutions to your toxic workplace problem.

    Tool #3 Keep a Positive Attitude

    It can be difficult to maintain a positive attitude when toxic people are constantly bringing you down. But try to focus on the good things in your job – the people who appreciate you, the work that you enjoy doing, etc. This will help you to stay positive and motivated.

    Tool #4 Go to Sleep Already

    Toxic workplaces can be draining, both physically and emotionally. Make sure to get enough sleep so you can deal with your toxic work environment in a clear-headed and productive way.

    Tool #5 Healthy Eating

    Just like getting enough sleep, eating healthy foods will help you to cope with the stress of a toxic workplace. When you’re feeling low, reach for healthy snacks instead of unhealthy junk food. This will help you to maintain your energy and focus throughout the day.

    Tool #6 Move Your Body

    Exercise is a great way to reduce stress and improve your mood. Even if you can’t go to the gym, try to get some movement into your day – take a walk during your lunch break, do some stretches at your desk, etc.

    Tool #7 The Power of Self-Talk

    What you say to yourself matters. Toxic workplaces can be full of negativity, so it’s important to counter that with positive self-talk. For example, instead of saying, “I’m so stressed out,” try saying, “I can handle this.” This will help you to feel more confident and in control.

    Tool #8 Do Things That Make You Happy

    It’s important to find things that make you happy outside of work. This can help you to feel more balanced and give you something to look forward to. Maybe you enjoy going for walks in nature, reading books, or spending time with your friends and family. Whatever it is, make sure to schedule some “me” time into your week.

    Tool #9 Figure Out Your “Why”

    It can be helpful to remind yourself of your goals and what you’re working towards. This will help you to stay focused on the future and not get bogged down by the negativity of the present.

    Tool #10 Dealing with Toxic Coworkers

    If you have toxic coworkers, it’s important to establish boundaries and keep a positive attitude. You can also try to find common ground, so you can connect on a human level. Don’t forget that you always have the option to walk away – toxic people are not worth your time and energy.

    Survive a Toxic Work Environment: 15 Strategies to Help You Cope or Quit

    Tool #11 Dealing with a Toxic Boss

    Toxic bosses come in many different shapes and sizes. They might be the kind of person who is always putting you down, criticizing your work or making snide comments. Or they might be the type of boss who expects you to work long hours, weekends and holidays with no appreciation or acknowledgment. Whatever type of toxic boss you have, this book has effective strategies, like establishing boundaries, staying professional and keeping communication channels open so you can resolve conflicts quickly.

    Tool #12 Learn to Let Go

    One of the most important things you can do for your mental health is to learn to let go of things you cannot control. This includes toxic people, toxic situations and toxic workplaces. If you find yourself in a toxic workplace, it is important to remember that you cannot change other people or make them do what you want them to do. The only person you can change is yourself.

    Tool #13 Start a Covert Job Search

    If you decide that it’s time to start looking for a new job, then you will want to quietly begin a job search. Managers in some toxic work environments might be inclined to fire you if they find out that you are job hunting, so be discreet.

    Tool #14 Create a Backup Plan

    If you are stuck in a toxic workplace, it is important to have a backup plan. This might include saving money so you can afford to quit, looking for another job or even making plans to start your own business.

    Tool #15 Create Your Action Plan

    The best way to deal with a toxic work environment is to have a plan. This book provides you with Action Plan templates, so you can create your own personalized action plan.

    It is important to remember that you are not alone in this – there are many people who have been through toxic work environments and come out the other side. You can do this!

    The book is now available on Amazon in paperback, hardcover and ebook format. Get your copy today!

    Dr. Sara Baker, Founder of the Leadership Reformation

    About the Author

    Dr. Sara Baker is an advocate for positive leadership and healthy workplaces. With over 20 years of experience leading private and public organizations, she understands the challenges that employees and leaders face every day.

    Sara is the author of Toxic Workplace Survival Guide, an essential resource for anyone who wants to thrive in spite of a toxic work environment. In addition to her writing, Sara provides online courses for leadership development and coping with a toxic workplace.

    Dr. Sara Baker, Founder of the Leadership Reformation

    About the Author

    Dr. Sara Baker is an advocate for positive leadership and healthy workplaces. With over 20 years of experience leading private and public organizations, she understands the challenges that employees and leaders face every day.

    Sara is the author of Toxic Workplace Survival Guide, an essential resource for anyone who wants to thrive in spite of a toxic work environment. In addition to her writing, Sara provides online courses for leadership development and coping with a toxic workplace.

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