Navigating Workplace Toxicity

People often ask me: “Awatif, you speak passionately about great leadership and promoting good behavior, but what advice would you give someone struggling under a toxic boss? A boss who makes them miserable day in and day out.

To that, I offer six simple options to navigate toxicity:

1. EDUCATE – I am a stronger believer of second chances; if the boss is receptable to feedback and the relationship between them and the employee is close enough to allow for candid conversations, then I would highly recommend optimizing the moment as an educational opportunity.

This option does not only help the boss become a better leader but also aids others and bystanders who are subjected to toxic behavior but are not in position to voice their concerns.

2. DEPART – if the environment is really bad, and if one can leave, then they should physically remove themselves from harm's way. However, I realize this is not an option for everyone; most people cannot break away, or cannot afford to do so immediately, in which case they should consider the next four options (or a combination of).

3. DETACH – if physical departure is not possible, then leave mentally. Detachment and disengagement occur naturally when people are in toxic environments. Their bodies are there, but minds are elsewhere.

Limit your time with toxic personalities as much as possible without allowing them to use it against your performance. Make sure to document your work including supportive comments and feedback from peers, customers and other stakeholders.

4. PROTECT – build up healthy boundaries to protect yourself. Those spreading toxicity are unlikely to abide by set boundaries, but you should for your self-preservation.

Recognize the toxic behavior by naming it; is it blame-shifting, gaslighting, belittling, dishonesty, favoritism, backstabbing, credit-stealing, gossip-fueling, passive aggressive or upfront aggressive? Naming it helps categorizing it, and subsequently, dealing with it. Remind yourself it’s a reflection of their character, not yours and don’t let it impact your self-esteem, your identity, or force you to compromise your values.

5. FIND YOUR HAPPY SPOT – focus on all things that make you happy; for me, its music, for you, it might be family, the sound of kids’ laughter, long walks, travel, a spa treatment, sport, art …etc. Whatever it is, focus your mind on it and tell yourself: soon I will be there; soon I will do that.

6. USE NATURAL UPLIFTERS – there are many natural foods and supplements that can help reduce stress from toxicity. Below are some examples:

🌞 Mood-boosting & comforting

• Dark chocolate - Contains compounds linked to dopamine and serotonin activity.

• Banana - Rich in vitamin B6 and carbohydrates that help serotonin production.

• Honey - Provides gentle energy and can support serotonin pathways.

• Vanilla - The aroma itself is often calming and emotionally comforting.

  
  

🧠 Brain & serotonin-supporting foods

• Salmon - High in omega-3 fatty acids linked to mood regulation.

• Egg - Contains choline and vitamin D support.

• Oatmeal - Stabilizes blood sugar and promotes steady energy.

• Yogurt - Gut health is increasingly linked to mood and stress regulation.

  
  

🌿 Calming & stress-reducing ingredients

• Chamomile tea - Traditionally associated with relaxation and reduced anxiety.

• Lavender - Often used for calming effects through aroma and tea.

• Turmeric - Anti-inflammatory properties may support mood health.

• Green tea - Contains L-theanine, which promotes calm alertness.

  
  

⚡ Natural energy & positivity

• Citrus fruits - Bright flavors and vitamin C can feel energizing and refreshing.

• Berries - Antioxidant-rich and associated with cognitive support.

• Nuts - Especially walnuts and almonds for magnesium and healthy fats.

• Cinnamon - Warm flavor associated with comfort and blood sugar balance.

We might not be able to stop toxicity or help individuals abandon bad behaviors, but we can most definitely control what we allow to affect us. We owe it to ourselves and to the loved ones around us.