From Burnout to Breakthrough: My Journey Out of a Toxic Workplace
What I Learned About Resilience, Self-Worth, and Moving On From a Job That Drained Me
This is your Career Development Coach, Tastery Reed. On today’s blog, I would like to talk to you about a topic that often goes unaddressed until they’ve already caused damage to morale, mental health, and performance.
A toxic work environment is one where dysfunction, stress, and negativity are so persistent that they start to harm employees' well-being, motivation, and job performance. It’s not just about having a bad day or dealing with a tough project—it’s an ongoing pattern of unhealthy behaviors, poor communication, and a lack of respect or support.
Ideally, the workplace should be a space for growth, connection, and meaningful contribution. But in reality, subtle behaviors and deeply rooted issues can quietly create toxic environments. Over time, this gradually affects team morale, leads to quiet quitting, and drives unexpected turnover rate. More than that, it can take a real toll on individuals—fueling chronic stress, emotional exhaustion, and a loss of confidence.
Several factors contribute to workplace toxicity. Some include poor leadership, lack of communication, micromanagement, unclear expectations, favoritism, resistance to change, workplace bullying, a culture of silence, or passive disengagement from leadership and much more.
What It Feels Like to Work in a Toxic Environment:
You dread going to work on the workdays, even on Sunday night.
You feel anxious, physically ill after meetings or interactions.
You constantly question your value, performance, or sanity.
You feel isolated or unsupported by your team or leadership.
My Personal Story: When a Job I Loved Turned Toxic
There was a time when I genuinely loved my job. I felt fulfilled, motivated, and proud of the work I was doing. That all changed when a new manager joined the team. From our very first interaction, I sensed a shift—and not a good one.
Almost overnight, the environment I had once thrived in began to feel heavy and hostile. This manager questioned my education, experience, and professional abilities in ways that felt demeaning and unnecessary. They dismissed employee input, withheld important information, and fostered a culture of secrecy and mistrust. Gossip replaced communication. Confidence gave way to fear.
I was even demoted for doing the right thing. And I wasn’t the only one affected—some of my colleagues were forced to resign because the environment had become too damaging to their mental health.
The stress didn’t stay at work. It followed me into my personal life—into the gym, my home, and even into conversations with friends. Just hearing someone ask, “How’s work?” triggered a wave of negativity. I didn’t feel like myself anymore.
The Impact of Chronic Stress
What I was experiencing was more than just a tough boss or a bad week. It was chronic stress—a prolonged, relentless pressure that impacted every part of my well-being:
Physical Health
Frequent headaches turned into
Unexplained illnesses
Sleep disruptions, including insomnia
Mental Health
Constant irritability—I found it hard to tolerate normal workplace interactions
Emotional withdrawal—I avoided colleagues just to keep the peace
Heightened sensitivity to criticism—I started doubting myself more and more
Workplace Performance
Avoidance of collaboration
Mental and emotional burnout
A deep sense of disconnection from the work I once enjoyed
Looking back, I now understand that what I went through wasn’t just a “bad job” or “a difficult boss.” It was a toxic environment that led to real, measurable harm. And like so many others, I stayed longer than I should have—because I thought I could tough it out on my own. Don’t get me wrong, I was constantly seeking new roles, but I didn’t want to accept any job.
You don’t have to endure toxicity to prove your strength. Your health, happiness, and career fulfillment are worth protecting.
In a recent presentation, Jeremy Colon, the Owner and Founder of Revamp Training emphasized the critical role wellness plays in our personal and professional lives. He outlined six key consequences of neglecting wellness, especially for those in demanding roles:
Mental Fog & Decision Fatigue – Constant stress clouds your thinking and wears down your ability to make sound decisions.
Isolation in Leadership – Without wellness practices, leaders often feel alone, unsupported, and disconnected.
Strained Relationships – Stress spills over, impacting how we interact with colleagues, friends, and family.
Burnout Crashes – Without balance, your body and mind eventually hit a wall, forcing you to stop—often abruptly.
Emotional Rollercoaster – Mood swings and unpredictable emotions become the norm when you're stretched too thin.
Declining Physical Health – From fatigue and illness to more serious health conditions, the body always keeps the score.
His message was clear: wellness isn’t a luxury—it’s a non-negotiable.
How I Turned It Around: Finding Strength Through Faith
At my lowest point, I knew something had to change. The stress, anxiety, and emotional exhaustion were affecting every part of my life—and I couldn’t fix it by pushing through or pretending everything was fine.
What helped me begin to heal was reconnecting with my faith.
I started attending church regularly again, not out of routine, but out of a deep need to start my week off positive to embrace peace, purpose, and clarity. It was in those quiet moments—listening to sermons, podcasts, reflecting in prayer, and spending time in a supportive spiritual community, and even listening to gospel music—that I began to feel a shift.
I was reminded that my worth isn’t defined by a job title, a toxic boss, or how others perceive me. I found comfort in knowing that I’m not alone, and that God sees what we go through—even when no one else does.
Little did I know, I would get the call I needed and it was a job offer that I couldn’t refuse that permanently got me away from the situation.
How the Gym Helped Me Regain My Peace
One thing that became a venting place for me during that difficult season was going to the gym at Revamp Training. It wasn’t just about fitness—it was about releasing stress, resetting my mind, and re-gaining control over at least one part of my day. It was a comfort zone.
Some days, the gym was the only place where I didn’t feel overwhelmed or second-guessed. Lifting weights, having deep conversations with my trainer, running, and just moving my body helped me shake off the tension I was carrying from work. It gave me time to think and focus my attention on something else.
Things you can do to take full control back in a toxic work environment:
Build a Support System
Lean on friends, family, a coach or a mentor—people who can give you perspective and emotional space.
Faith communities such as churches offer deep strength and encouragement.
Listen to calming worship music or an uplifting podcast
Practice journaling
Workout out at the gym or go outside and run or take walk
What happens if we don't take care our wellness
Increased Stress and Anxiety
Constant tension, conflicts, or fear of being blamed wears you down.
You may feel “on edge” all the time, even outside of work.
Self-Esteem Drops
Toxic cultures often involve criticism, micromanagement, or bullying.
Over time, you may doubt your skills or blame yourself for things that aren’t your fault.
Exhaustion, emotional fatigue, and lack of motivation become the norm.It gets harder to concentrate or care about your work.
4. Physical Health Suffers
Chronic stress can cause headaches, sleep problems, digestive issues, or high blood pressure.
Some people develop serious conditions linked to long-term stress.
5. Personal Relationships Can Be Hurt
Stress from work often spills over into family life and friendships.
You may feel irritable, withdrawn, or too drained to connect with loved ones.
6. Lead to suicidal thoughts
A toxic workplace by itself doesn’t cause suicide, but it can create extreme stress, isolation, and hopelessness that may push someone already struggling with mental health issues over the edge.
Bullying, harassment, constant belittling, or humiliation at work are major risk factors for depression, anxiety, and suicidal ideation.
If someone feels trapped — like they can’t quit, can’t speak up, and can’t cope — they may begin to feel like there’s no way out.
REMEMBER:
A toxic workplace may leave you feeling powerless—but you still have choices. Your mental health, inner peace, and sense of purpose are not optional—they're essential. Choosing to protect them isn’t a sign of weakness; it’s a sign of strength and self-respect.
Feeling stuck in a toxic work environment? You’re not alone—and you don’t have to stay stuck. Subscribe to my page!