Is your workplace awful? Do you have a colleague who has turned blame-shifting into an Olympic sport? Are you shocked every day at the fact that nobody has filed a complaint against your manager yet? You want to leave but you can’t. Maybe it’s the home loan EMIs, the bills piling up, or those education loans you’re still paying off. Whatever the reason, you’re stuck, and all that “just quit and follow your passion” advice from LinkedIn influencers isn’t helpful. Here’s the truth: sometimes staying is the brave choice; you just need to protect yourself while you’re there. So, here’s how to deal with a toxic workplace.

Related: Is Your Workplace Growth-Oriented Or Just Toxic? Take This Quiz To Know

Build your mental wall

Think of yourself as a fort under siege. You can’t leave, but you can definitely make your walls stronger and protect what’s inside. Learn to switch off emotionally when you need to. Try this fun trick: give your annoying colleagues silly nicknames in your head. It’s surprisingly hard to feel threatened by someone you’ve mentally turned into a soap opera villain. Imagine taking Kokila ben’s meltdowns seriously.

Become brilliantly boring

Here’s a clever survival trick: become the most boring person at work when dealing with toxic colleagues. Such people feed on drama and emotional reactions. They love getting a rise out of you. So don’t give them the satisfaction. Keep your face neutral, show no anger or hurt, just professional boredom that would make a government office clerk proud. Watch them eventually get bored and move on to someone else who gives better reactions. You’ve won by being too dull to bully, and it costs you nothing.

Write everything down

This bit is really important: keep detailed records of everything dodgy that happens at work. Think of it as building your evidence collection for the day you might need it. Always follow up important conversations with confirmation emails using phrases like:

• “As we talked about earlier, my understanding is…”
• “Just checking I understood correctly that…”

If something isn’t written down in an email, it might as well have never happened. When someone tries to lie about what was said in a meeting three months later, you’ll have proof with dates, times, and their own written responses.

Find your work allies

Even in the most terrible workplaces, there are usually a few decent people who are quietly suffering with you. Your job is to find them and build a quiet support network that can help you survive. These aren’t just casual work friends you have chai with during breaks. These are people who’ll back you up when things get difficult, who can be your witnesses if needed, or who’ll just give you a knowing look during particularly awful meetings to remind you that you’re not crazy. When trouble inevitably comes your way (and in toxic workplaces, it always does), having allies isn’t just helpful; it’s essential.

Build a life outside work

This one is really important to deal with a toxic workplace. If you’re spending 40-50 hours a week in a rubbish workplace, you absolutely need something in your life that’s entirely yours and untouched by office politics. Get seriously invested in something outside work that brings you joy or purpose. Join a music class, write poetry or stories, or start a YouTube channel about something you love. It genuinely doesn’t matter what you choose, as long as it’s yours and work cannot ruin it for you.

This strategy serves two important purposes: first, it reminds you that you’re a complete person with interests and value beyond your job title. Second, when work tries to take over your evenings and weekends with stress and anxiety (which it absolutely will), you’ve got somewhere better and healthier for your mind to escape to.

Be diligent with your work (but nothing more)

As frustrating as this sounds, you need to be really good at your actual work responsibilities. Show up on time every day, meet all your deadlines without excuses, and maintain professional behaviour even when others don’t. Why does this matter so much? Because toxic workplaces love building cases against people through accumulated small mistakes and lapses. Don’t give them any ammunition they can use against you later.

But do exactly what your job description and contract say, not less, but importantly, not more either. When you can’t make the “optional” team dinner on Friday night, simply say, “Unfortunately, I have prior commitments I cannot change. Hope you all have a great time!” You don’t need to explain what those commitments are or justify your personal time. A polite “no, thank you” with a smile is more than enough.

Plan your escape

If you genuinely can’t leave right now, you need to start planning your eventual exit like you’re planning a detailed vacation itinerary. Open a separate savings account that you mentally label as your “Freedom Fund.” Even if you can only put away ₹1,000 or ₹2,000 a month, watching that balance grow has real psychological power. Every deposit becomes a small reminder that this difficult situation is temporary and you’re actively working towards your exit.

Update your CV and LinkedIn profile every three to four months. Network gently and strategically whenever you can. Connect with old colleagues on LinkedIn, join relevant professional groups, and keep those relationships warm without being pushy. When you can finally make your move, you’ll want multiple options and choices, not desperate last-minute scrambling.

Learn new skills that make you more employable in your field. Take advantage of free online courses on platforms like Coursera or Udemy, pursue professional certifications that your company might even pay for, or develop expertise in emerging tools and technologies. Every new skill you add is like building another brick in your eventual escape route.

You’ve got this, even in the moments when you feel like you absolutely don’t.

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Related: Land Your Dream Job: 8 Tips To Put You On A Strong Career Path

FAQs

Q1. Should I mention my toxic workplace in job interviews?

Never badmouth your current employer in interviews. Instead, focus on seeking “better growth opportunities,” “alignment with values,” or “new challenges” without mentioning toxicity or negativity.

Q2. Can I claim compensation for workplace stress in India?

Yes, if workplace stress leads to documented health issues due to employer negligence or harassment, you may claim compensation under the Workmen’s Compensation Act or file a civil suit, though proving a direct link can be challenging.

Q3. Is it okay to take sick leave for mental health from a toxic workplace?

Absolutely. Mental health is as valid as physical health. You can take sick leave for stress, anxiety, or burnout without disclosing specific details to your employer.

Q4. How do I explain employment gaps caused by leaving a toxic workplace?

Frame it positively as “taking time for professional development,” “exploring career options,” or “taking on family responsibilities”, rather than mentioning workplace toxicity during the gap.

Q5. Can my employer give me a bad reference if I report them?

In India, most companies have policies against negative references due to legal risks. If you suspect retaliation, document it and consider having a trusted senior colleague as an alternative reference instead.

Q6. Should I sign a settlement agreement if HR offers one after my complaint?

Never sign anything immediately. Take it home, read thoroughly, consult a labour law advocate, and ensure it doesn’t prevent you from future legal action or restrict your career options.