Leaving A Toxic Job – 11 Easy Steps

Written By Aleena

Leaving a toxic job is difficult. But believe us, the healing process will start soon once you do.

We can not emphasize more the importance of leaving a toxic job. A poisonous job can succumb to anyone’s mental and physical health.

How To Leave A Toxic Job

It is not easy to leave a job that makes you unhappy, demeans your worth, or is just downright toxic.

But, if you can summon the courage to leave – it will be one of the best decisions of your career.

Here are some tips to help you make the break:

1. Prepare Yourself:

Prepare yourself emotionally and mentally. Leaving a toxic job is a big emotional challenge.

It can be very tough to sever all ties with a job that has been such a big part of your life.

Leaving A Toxic Job

Make sure you are ready for the change before you make any decisions. Some questions you have to be ready for are:

– How will I support myself and my family?

– What if I can’t find another job?

– Will I be able to cope with the stress of unemployment?

Start by answering these questions. Do not leave without having another job lined up.

It is always advisable to have a solid backup plan before making any significant changes in your life.

This will help reduce the stress and anxiety of the transition.

2. Talk to Your Boss:

If you can, talk to your boss about your problems at the job. Often, bosses are unaware of the toxicity in the work environment.

They may be willing to work with you to make things better. They can help you by:

– Adjusting your workload

– Giving you more flexible hours

– Allowing you to work from home

– Helping you find a new job within the company

3. Identify the Source of Toxicity:

Toxic jobs can be very draining. It is essential to identify the source of toxicity to deal with it effectively.

Some familiar sources of toxicity in the workplace are:

– Micro-managers

– Workload that is excessive or not manageable

– Negative work culture

– Bullying and harassment

– Poor communication

4. Keep Your Distance:

When you leave a toxic job, keeping your distance from former colleagues and bosses is essential.

This is especially true if they were the ones who made your work life unpleasant. It is best to move on and start fresh.

You can do so by:

– Ignoring any attempts at communication from your former boss or colleagues

– Refusing to talk about the old job

– Cutting all ties with them socially

This is one the best way if you are looking for “how to recover from a toxic job”.

5. Gather Your Evidence:

Before you leave, gather all the evidence you can of the toxicity in the job. This includes:

– Emails

– Texts

– Letters

– Memos

– Voicemails

– Meeting minutes

– Anything that can prove that the job makes you unhappy and is toxic.

You may need this evidence to support your case if you decide to take legal action against the company later.

6. Complete All Your Work Before Leaving:

Make sure you complete all your work before leaving. Do not leave anything unfinished or half-done.

Leaving A Toxic Job (2)

This will only add to the stress of leaving and will likely reflect poorly on you.

Ideally, finish the most critical tasks and leave the less important ones later.

7. Give Notice in a Calm and Professional Manner:

When you give notice, do it calmly and professionally. Do not burn any bridges, and do not let your emotions get the best of you.

You may need to work with your boss or colleagues in the future. To write the notice, here are a few tips:

– Keep it short and to the point

– Avoid getting emotional

– Thank your boss for the opportunity to work with them

– Mention that you will be available to help with the transition period

Notice Samples:

“I am writing to inform you that I will be leaving the company on (date).

I have enjoyed my time here, but I have decided to move on to new opportunities. Would like to thank you for the opportunity to work with you.

And I will be available to help with the transition period.”

“I am writing to let you know that I have decided to leave the company.

I have been thinking about this for a while, and I think it is time for me to move on.

My tenure here has been a great learning experience, and I have enjoyed working with you.”

8. Deal With The Emotional Fallout:

Leaving a toxic job can be very emotionally draining. You may experience a range of emotions such as anger, sadness, fear, and anxiety.


It is essential to give yourself time to grieve the loss of the job. There are a few things you can do to help manage the stress some of the healing after leaving a toxic job:

– Exercise or go for walks to release the stress

– Practice relaxation techniques such as yoga or meditation

– Listen to music

– Go on a trip or take a break

– Spend time with friends and family

9. Create a Support Network:

Leaving a toxic job can be a very isolating experience. It is essential to have a support network to help you through the tough times.

Talking about your experience can help you process the emotions. Thus, it makes the transition easier.

This could include family, friends, colleagues, or even a therapist.

Talking to someone who understands what you are going through can be very helpful.

And, don’t be afraid to ask for help when you need it. If you find it challenging to decide to leave, talk to a career counselor.

They will help you assess your current situation and advise you on the best course of action. They can also help you find a new job that is a better fit for you.

10. Don’t Look Back:

Leaving a toxic job can be challenging, but don’t look back. It can be a positive experience if you approach it the right way.

Be optimistic about the future and focus on the positive aspects of the change. This will help you stay motivated during the transition.

Dwelling on the past will only make the transition more difficult. Keep your focus on the future and what lies ahead.

11. Celebrate & Remember The Lessons:

Leaving a toxic job is a significant accomplishment. Celebrate your victory by treating yourself to something special.

You can celebrate by doing something you enjoy, like going out to dinner or taking a trip.

Remember, you deserve it! Take time for yourself and relax.

Although leaving a toxic job can be difficult, remember the lessons you have learned. These lessons can help you in future job searches and career decisions.

Moreover, be proud of yourself for deciding to leave. It takes courage to walk away from a job that is not good for you.

You have taken the first step on your journey to happiness and success.

The Healing Process:

The healing process will start soon after you leave your job. Here are a few signs:

1. Sense Of Relief & Freedom:

You will feel a sense of relief and freedom. This freedom will come from not having to deal with the toxicity anymore.

For employees, a sense of freedom is mandatory to be productive. It leads to a better work-life balance.

You will also have more time for things you enjoy. Take some time off after leaving a toxic job to rejuvenate. Enjoy the freedom and do something you love.

2. Newfound Energy:

You will find that you have newfound energy and enthusiasm for life. You are now rid of the negative energy at your old job.

Now, you can use this energy to pursue your dreams and goals. Utilize this new energy to your advantage.

Develop a new plan and work towards it. Break your big goals into small, achievable tasks and work on them daily.

3. Clarity of Thoughts:

You will find that you have more clarity about what you want in your career and life.


You have taken the time to figure out what is important to you. Toxicity creates a hurdle in thinking right.

You are so into dealing with the toxicity that you can not think straight.

This clarity will help you make better decisions about your career and life.

4. Better Sleep:

You will start sleeping better. This is because you are no longer stressed or anxious about going to work.

When you work at a place you enjoy, you get a relaxed slumber. You sleep knowing that tomorrow you will go to work at a home you love.

It is a different story when you work at a place you dread. You toss and turn all night long, anxious about the next day.

5. Improved Relationships:

You will find that your relationships improve. You have more time to spend with the people you care about.

Utilize this time to strengthen your relationships your relationships. Toxic jobs consume a lot of time and energy.

You are so busy dealing with the toxicity that you do not have time for anything else.

You will have more time to focus on your relationships when you leave.

6. New Opportunities:

You will start seeing new opportunities come your way. You have taken the time to focus on your career and what you want.

Now, you will get new offers because you are now a more desirable employee. You have also gained new skills and knowledge while working at the toxic job.

However, do not bad mouth your ex-company in front of potential employers.

Keep your opinions to yourself and let your skills and experience do the talking.

7. Greater Confidence:

You will have greater confidence in yourself. A toxic environment hampers your growth mentality.

It makes you doubt yourself and your abilities. When you leave, all the negative energy goes with it.

This will give you a chance to reflect on your strengths and weaknesses.

You will then work on your weaknesses and build on your strengths. This newfound confidence will help you in your career growth.

8. Increased Earning Potential:

You will find that your potential earnings increase. This is because you are now able to pursue your dreams and goals.


You can directly negotiate better pay and benefits. You are also more marketable because of your skills while working at a toxic job.

9 Weight Lifted:

The weight on your shoulders will be lifted, and you can finally breathe again. This sense of relief will be overwhelming.

You will no longer have to worry about the toxicity and how to deal with it.

This weight has been on your mind for a long time, and it has been affecting your work-life balance. You can now focus on better things.

10 You Will See Positive Aspects:

You will also start to see the positive aspects of your decision to leave.

Maybe, you have been unhappy at your job for a long time, but you may not have realized it.

You were so bogged down by the toxicity that you could not see the forest for the trees.

Now that you have left, you can see things more clearly. This positive outlook will help you in your career and life pursuits.

What Is A Toxic Job?

Now let’s discuss what a toxic job is so that you can identify when to move on and when to stay and handle the issues.

We all have different definitions of a toxic job. For some, it may be a very demanding job and does not offer much flexibility.

For others, it may be a job where they are constantly belittled and criticized.

There are many jobs out there that can be toxic. Some elements of a toxic job are:

1. Negative Environment:

The work environment is hostile. There is always a feeling of hostility and tension.

This type of environment is very draining, making it difficult to focus on your work.

Negativity comes from the boss, co-workers, customers, or even the company itself.

2. Unclear Expectations:

You are not sure what the company expected of you. This lack of clarity creates a lot of stress and anxiety.


You do not want to be doing something wrong and get in trouble. There is also the fear of not meeting expectations.

3. Micromanagement:

You are constantly under watch and being monitored. Your boss wants to know everything that you are doing.

Micromanagement is a great source of stress, making it difficult to do your job. This can be very frustrating and demotivating.

4. Constant Criticism:

You are constantly criticized for your work, even if it is done correctly.

This type of feedback does not help you improve, making you feel incompetent. It can also be very demoralizing.

5. Unsupportive Environment:

The people that you work with are not supportive of your efforts.

They do not offer any assistance, and they are always negative. This type of environment makes it difficult to succeed.

6. Bullying:

Your boss or co-workers are bullying you. This can be in the form of verbal abuse, harassment, intimidation, or even sabotage.

This type of behavior is unacceptable and should not be tolerated.

If you are experiencing any of these elements in your job, it is time to leave. Identify them before they take a toll on your mental, emotional and physical health.


Leaving a toxic job is not always easy, but it is necessary for your well-being.

You can follow above mentioned tips to make the process easier. If you are experiencing any of the signs listed above, it is time to start looking for a new job.

There are many jobs out there that are not toxic. You need to find the right one for you.

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