Leaving a Toxic Job: What to Look For and How to Take Control
Quit the lousy job or the bad boss and steer your own career.
From the inside, toxic work environments rarely realize that they are toxic.
There is a pervasive message that “everything is fine” or, worse, that you are the problem. From bad managers to unreasonable or unclear expectations, there are a lot of crappy companies out there.
If you haven’t made a change yet but are thinking about it, there are ways you can reduce the stress of a job change. Even if you’ve already left your crappy job, you should always be thinking about the next time you may want to make a move.
Recognize that your workplace is toxic
People rarely leave jobs they love (unless some amazing opportunity presents itself). They leave because they’re frustrated with some aspect of the job and look for something better.
There’s a difference between a “mediocre job” — one where maybe the people are nice, but you don’t feel challenged — and a toxic job. You should learn to recognize the signs of a toxic work environment so that you can GTFO.
A toxic work environment is a workplace characterized by harmful behaviors, unrealistic expectations, poor communication, or discriminatory practices. For the most part, companies have built a work culture that tolerates these qualities (or pretends they don't exist). There's little hope that the company will change.
Signs of a toxic work environment
- The culture is dominated by conflict, bad attitudes, or bad behaviors, including racism and/or sexism.
- In reverse, the culture is full of toxic positivity, when concerns are dismissed, and employees are discouraged from expressing negative or critical feedback.
- The company fails to distinguish high performers, either by keeping everyone down or rewarding people who don’t deserve it.
- The environment is fueled by high stress, unrealistic expectations, or confusing communication.
Any of these can be detrimental to your mental health and wellbeing.
Leaving a toxic job in a bad economy
The Great Recession in the late 2000s brought a lot of stress to a lot of people, from the collapse of the housing market to high unemployment. People felt like they needed to toe the line and keep their mouths shut or risk losing their jobs.
I’ve been there. My company laid off 30% of its workforce at that time — a necessary measure to stay in business. I survived the layoff, but it scared me into submission for a long, long time. Dedicated, hardworking employees were let go, which made me believe that no one was safe.
Research data from MIT shows that a toxic corporate culture is 10x more powerful than compensation in predicting a company’s attrition, or the rate at which people voluntarily or involuntarily leave a company.
Enter: The Great Resignation for millions of people (myself included). The movement was about taking control and, sometimes, leaving corporate life altogether.
But since then, there have been a lot of changes. Mass layoffs. Inflation. Economic uncertainty. If you're stuck in a toxic job, you may wonder, "Am I taking a big risk by leaving?"
Short answer: yes. But keep in mind that staying in a toxic job is also a risk. You could lose your job and all of your income overnight.
It's a balancing act, and you have to decide what the greater risk is and how much you can tolerate.
7 Steps to plan your exit from a toxic job
If your workplace has any characteristics of a toxic environment, you should break free.
This can be scary. After all, what if you move from one toxic environment to another? Some companies can masterfully craft job postings or the “Join Us!” page on their websites to make it seem like they’re a fantastic place to work. It could be a smokescreen.
How can you protect yourself from getting into another bad situation?
1. Decide on your criteria for a new job
First and foremost, figure out what you want to do. This often comes down to your reasons for leaving your current job.
Do you feel undervalued? Are you looking for a better team? Do you prioritize remote work or flexible work?
2. Take your time during your job search
Unless you are desperate, don’t rush your job search.
You can usually learn a lot about companies from public sources. Take a look at LinkedIn and the tenure of current employees. Is there a lot of turnover? You can also use Glassdoor to research work environments before applying for a job.
3. Trust your gut during interviews
Ask questions during the interview process. You’re interviewing the company as much as they are interviewing you. Try to get a sense of your direct manager’s personality, team cohesion, and the company as a whole.
If there are any red flags, withdraw your application.
4. Put yourself in control of your career
Above all, you want to be in control of the outcome.
Sometimes, this may mean that you leave traditional employment altogether. After all, there’s only so much you can do. There are certainly instances where companies start out great but deteriorate over time. This could be due to bad management, lack of focus, or getting “too big too fast.”
The Great Resignation has seen a boom in the creator and gig economies. Many people have realized that opportunities exist far beyond both brick-and-mortar and virtual offices.
If you’re not ready to strike out on your own, it’s fine. There are a lot of things you can do to prepare for a future leap.
5. Build your personal brand
I know — a lot of people shudder at the words “personal brand.” It sounds overly promotional or self-important.
But the truth is that establishing who you are with a social media presence will help you in any career path: whether you strike out on your own or continue to apply for traditional jobs.
The Rep Your Brand podcast by Nick Bennett has a great episode on personal branding. In it, guest and social media powerhouse Amanda Natividad says:
I wanted to set myself up to be in a better position of power… My goal became, “How can I never have to do a traditional job hunt again?”
If you think about how to avoid the traditional job hunt, you start to think about things like, “How can I better connect with people? How can I find more people in my professional network? How can I learn from my industry peers or my industry heroes?”
6. Think about additional revenue streams
You can avoid feeling like you are “stuck” in your current, toxic job by building yourself a safety net.
Savings is one way to accomplish this, but added income from an outside source is another. Whether you build an online course, sell artwork, or make money through a side hustle, this creates a cushion that allows you to walk away more easily. And, of course, a personal brand will only strengthen your ability to reach people who may be interested in your work.
Anna Burgess Yang
7. Maintain your connections
Your professional network is not only there when you need to make a job switch. You should actively work to stay connected with current and former colleagues, other people in your industry, and any followers you have on social media.
If you disappear from sight, people will forget about you. You won’t come to mind when a new opportunity arises. LinkedIn is the best way for most people — even those in the creator or gig economy — because of its singular focus on professional life. Post or comment on LinkedIn regularly.
Don’t forget to reciprocate. Be on the lookout for introductions you can make when you know someone who is looking to make a career change.
Career safety net checklist ✅
- Recognize signs of toxicity
- Define what you want in your next role
- Research companies and interview your interviewer
- Build your personal brand
- Keep your network warm
- Create additional revenue streams
- Trust your gut
Above all: avoid burnout
When you’re in a toxic work environment, the last thing you want to do is add more stress. Unfortunately, a job search or making a switch to full-time self-employment can often do just that.
It’s ok to push yourself to get what you want, especially if you know it’s temporary. But by focusing on your personal brand, additional revenue streams, and your connections, you may avoid some of that stress in the future.
After all, the more you can rely on yourself for your career’s direction, the more satisfying the results.
Check out my free guide for creators looking to better manage their time and content across multiple platforms.
FAQs
How do you know if your work environment is toxic?
You’re usually dealing with a toxic workplace if the culture is built on fear, confusion, or harmful behaviors like bullying, discrimination, or unrealistic expectations. If you constantly feel anxious, undervalued, or afraid to speak up, that’s a strong sign that something is fundamentally wrong.
How can you avoid joining another toxic company?
Research the company before applying, including employee tenure on LinkedIn and reviews on sites like Glassdoor. Ask questions during interviews about culture, communication, and expectations. Trust your instincts —if anything feels evasive or like a red flag, it usually is.
How do you plan an escape from a toxic workplace?
Start by identifying what you want in your next role, then take your time researching companies and preparing for interviews. Build a financial and professional safety net so you can leave on your terms.
What’s the difference between a mediocre job and a toxic job?
A mediocre job may feel uninspiring or stagnant, but it doesn’t harm your mental health or sense of safety. A toxic job actively drains you, creates fear or instability, and leaves you feeling worse about yourself over time.
How do personal branding and networking help you leave a toxic job?
A strong personal brand and active network reduce your reliance on traditional job-hunting because opportunities start coming to you. Staying visible and connected expands your options and makes it easier to walk away if you find yourself at a toxic workplace.
