“How to Recover from a Toxic Job,” by Melody Wilding

 Tuesday 25 October 2022

 How to Detox After Leaving a Toxic Job

You made the brave decision to say goodbye to a toxic workplace. The next step is to leave that negativity behind and reclaim your confidence. Here are some strategies to help you heal, forge ahead, and be successful in your new role.

(1) Find closure. 

Give yourself space to grieve. Consider a releasing ritual, such as writing a goodbye letter that you don’t send, archiving or deleting old files, or setting up a fresh calendar.

(2) Control what you can.

 If you find yourself preoccupied by what-ifs (What if I had spoken up sooner?) or feel shame about the treatment you suffered, practice self-compassion. Instead of beating yourself up, channel your energy into building skills that will help you be successful and set boundaries in your new role.

(3) Plan for triggers.

 Pay attention to situations in your new job that remind you of past stress. (Common triggers include feeling excluded, helpless, or disrespected.) Once you recognize when and where you feel vulnerable, you can better judge the situation on its own merits—without projecting the past.

(4) Savor positive moments. 

Try spending 10 minutes each day reflecting on thoughts and emotions related to enjoyable moments at work—perhaps even writing them down. You might even share these positive experiences with a colleague, partner, or friend.

This tip is adapted from “How to Recover from a Toxic Job,” by Melody Wilding