Absolutely done with your toxic workplace? Here’s an exit plan

If every night gives you the Sunday-night jitters like before the start of a long week, and if every morning you're tempted to use that sick leave, it's probably time to evaluate how you really feel at your workplace. These days, there are many conversations around mental well-being, even in offices. While these discussions may sometimes feel like all talk and no action, it ultimately comes down to how we personally navigate the challenges of overcommitting, overburdening, and overstimulating ourselves. 

Arushi Sethi Shah, the founder of Trijog, an organisation for mental health care and wellness, addresses the rise in workplace anxiety in recent years, stating, “Workplace anxiety has risen because of unrealistic standards and the attachment of our self-worth to worldly successes. Our generation is smitten by instant gratification, which is why it’s important to find peace with pace; to know that success will come as long as you’re willing to try, fail, stand back up, and try again.” 

It’s not always easy to tell whether you’re experiencing workplace anxiety or symptoms of an anxiety disorder. So, it’s important to be mindful of how your body, mood, and mind respond to certain triggers, and to make a mental note of it.

Now that you're gradually acknowledging the toll your workplace may be taking on you—whether it's toxic coworkers, a lack of work-life balance, or just an overall negative environment—it’s time to step back and plan your exit mindfully. We’re not talking about rage-quitting, even if that feels tempting (understandably, given everything you’ve gone through). Instead, we’ve got you covered with a well-thought-out peace-out plan that will protect your mental health and ensure you don’t burn any professional bridges.

 

Recognise the red flags

Certain triggers that provoke strong reactions are often the clearest red flags, even at your dream job. However, other signs might not be as obvious on the surface but can still contribute to significant burnout. As Arushi notes, losing interest in activities that once motivated you, experiencing heightened mood swings, and feeling constant irritation and agitation are subtle but clear indicators of early burnout.

Choose the right place and time

When you're ready to resign, set up a meeting with your manager in a private setting—whether that’s a conference room, a Zoom call, or even after hours at a café. No need for drama! Your manager or boss may be shocked, upset, or try to convince you to stay—but stay calm and stick to your decision. It's normal to feel vulnerable here, but try to avoid getting pulled into emotional back-and-forths. If you're open to it, offer to help with the transition, such as training your replacement or wrapping up projects. It’s a good way to leave on a high note and maintain professional relationships.

Set boundaries while you're still there

The resignation process may not happen overnight; it could take a few months depending on finding a replacement, serving out your notice period, or completing a handover. While you're still there, avoid overextending yourself or letting the toxicity get under your skin. Protect your energy—say no when necessary, and only give what you can without burning out. As Arushi points out, “Boundaries are a form of self-care and that doesn't make us selfish. The value of saying no can protect us rather than harm us, and for that, using our emotional muscle is important.” So, say goodbye to your work bestie because you’re on your way to bigger and better things.

 

Line up your next move

Before you make your final exit, it's always smoother if you have your next gig lined up. If you can, start scouting for new opportunities—whether it's through job boards, reaching out to your network, or even considering a career pivot. Remember, taking a complete sabbatical from work is also a valid part of planning your next move, as long as you prioritise your well-being. Resting to reset and recharge, along with getting stress-free sleep, can work wonders, as Arushi explains.

The post-exit glow-up

Leaving a toxic job is a major accomplishment and a crucial step toward a healthier, more fulfilling career—so give yourself credit for getting out. This period of reflection, growth, and perhaps even unlearning is an opportunity to see yourself more clearly. Arushi introduces the 4 P-E-S-S steps, focusing on your physical, emotional, spiritual, and social health. Whether it's going for a run or hitting the gym for your physical health, going to therapy or journaling for your emotional health, connecting with nature or practising gratitude and meditation for your spiritual health, or building social connections—whether it’s calling a loved one or stepping into a new social scene—it all makes a difference. Incorporating these steps into your post-work-life routine can truly improve your well-being. “When you feel better, you do better,” assures Arushi.

Lead image: Pexels

Also read: Is toxic productivity taking a toll on your creativity?

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