5 Ways To Cope When You Can’t Leave A Toxic Job

Workers in the US are not okay. Monster’s 2026 State of Workplace Mental Health Report surveyed 1,000 workers across all age groups and found people suffering on the job, but unable to speak up:

• 71% of workers report staying in a job they knew was toxic.
• 59% say their job harms their mental health at least monthly.
• 37% feel they can’t speak openly about mental health without consequences, and 35% have faced negative consequences for speaking up.

Even if you resolve to quit, it takes time to land a new job. You may feel too stressed to launch a job search right away. When you can’t just up and leave a toxic job, here are five ways to cope:

1. Form A Support System

Look for colleagues who are coping well, are productive with their time and who manage difficult situations or people effectively. Observe what they do, hang around them, learn from them. Seeking support from other people isn’t about commiserating or complaining, which will just get you even more riled up and may brand you as someone with an attitude problem. The best support system is made up of strong performers who can elevate your game and inspire you.

This includes people outside your department and even your company. While it would be great to have a strong internal support system you can tap throughout the day, your office might be too small or filled with people even more burned out than you. In that case, reconnect with former colleagues, classmates or people in your community and build up a cheerleader network you can call or text for a quick pick-me-up.

2. Pursue Change As A Group

Ideally, you can negotiate with your manager for specific relief of whatever is causing your stress – e.g., delegating some of your work to others, extending deadlines that are too tight. However, if you have tried that to no avail and the negative issues at work affect other people and not just you, try pursuing change as a group. For example, if multiple people are feeling overworked, you could lobby as a department for an additional hire (even a temp or an intern).

If your company has ERGs, or employee resource groups (e.g., Working Parents, Military Veterans), check with the heads of those groups to see if they’re hearing or seeing the same problems that you are. They might already be proposing solutions, and you can be a part of those efforts. Having others pushing for the same changes amplifies your request and takes the focus (and potential blowback) away from you.

3. Find A Senior Ally

ERGs typically have a senior sponsor, someone in leadership who advises and advocates for the group. Your support system might also include executives at your manager’s level or even above. These senior allies can be particularly helpful in improving a toxic situation because they have influence even if they don’t have any direct authority to make changes.

A senior ally who has the ear of your manager could be a sponsor to you and advocate for a change you’d like to see. They might be able to start a company-wide initiative, so your group isn’t singled out but still benefits. If they can’t make a permanent change, they may have advice on how to improve your situation and can put in a good word for you if your manager does not (or be a professional reference down the road if your manager will not).

4. Tap Your EAP And Company-Sponsored Support

EAP is short for Employee Assistance Program, which is a benefit some companies offer to support employees. The EAP is typically a number you can call or app you can download which points you to various resources, such as specialized healthcare providers or child/ elder care resources. Some companies host wellness events, such as lunchtime speakers or personal development workshops. If you’ve been on the job for a while, check what the latest offerings are because employers continually change their offerings.

5. Continually Give Yourself Things To Look Forward To

Map out your PTO for the rest of the year, and start making plans. You don’t have to put any money down, but if you give yourself a tantalizing enough vacation destination the anticipation may suffice. On a monthly basis, plan a date with friends or a day trip to change up your scenery. On a weekly basis, find a gym class, knitting circle or other activity you can set up in your schedule to treat yourself. On a daily basis, create a 15-minute routine to reset your day – e.g., listen to a calming meditation, make yourself a warm drink and savor it, write in your journal. Do this at home before or after your work day, or ideally find a quiet space in the office that is away from your desk, and take an afternoon break.

Block the time now, and then you’ll not only have the breaks built in, but you’ll also have the plans to look forward to. Once you’ve treated yourself and feel more refreshed, you can continue your breaks and start including some job search activities to get you a better job situation.