Have clear boundaries between work and home life

If you chose (or are obliged) to stick things out, make sure you have some robust boundaries in place.

“Limit your availability outside of work hours and avoid checking emails or responding to work-related matters during your off-time,” advises Rhodes. “Communicate your boundaries assertively and consistently. Don’t let the toxicity spill into your life. Recognise that work is just work – it’s not your life.”

Don’t suffer in silence

Always seek support, whether you plan to leave or stay.

“Find allies within your workplace who can offer emotional support and guidance,” suggests Rhodes. “This could be a trusted colleague, mentor or supervisor who understands the challenges you’re facing. Additionally, seek support outside of work, such as joining professional networks or seeking guidance from a therapist, career coach or personal development coach.”

Cultivate a positive mindset

“Having a positive attitude may help to counteract the negativity from your toxic workplace,” says Rhodes. “Surround yourself with positive influences, practise gratitude and visualise a future where you’re in a healthier work environment. This mindset will help you stay motivated and resilient during the recovery process, whatever you ultimately decide.”

How to recover from a toxic workplace, whether you’re staying put or moving on