How to Cope with a Toxic Workplace and Protect Your Mental Health in 2025

Sundays should be a time of rest. But for many professionals, Sunday evenings bring the dreaded “Sunday scaries.” The anxiety of heading into another toxic workweek can weigh heavily on mental health, productivity, and even family life. In 2025, with 84% of workers reporting a mental health challenge in the past year, the need for healthier workplaces has never been greater.

The Problem with Toxic Workplaces:

• 71% of employees report stress symptoms tied to their work.

• More than half of U.S. workers have access to Employee Assistance Programs (EAPs), but only 5–7% use them.

• Workplace stress is linked to increased burnout, higher turnover, and lower productivity.

5 Practical Tips for Employees Coping with Toxic Workplaces:

1. Name It, Don’t Numb It
   Acknowledge what you’re experiencing. Journaling or tracking symptoms can help you see patterns and take back a sense of control.

2. Set Boundaries
   Toxic workplaces often thrive on blurred lines. Decide on your “non-negotiables” (e.g., no emails after 7 pm) and stick to them.

3. Use What’s Available
   Even if EAP utilization rates are low, they’re worth exploring. Confidential counseling and resources can provide immediate support.

4. Build Your Outside Support System
   Lean on therapy, peer groups, or mentors outside your organization. Toxic workplaces often isolate employees — don’t let them cut you off from your community.

5. Protect Your Body Too
   Toxic stress shows up physically. Prioritize sleep, movement, and nutrition as a way of caring for yourself even when work feels draining.

For Organizations:
Leaders, this isn’t just about employee resilience — it’s about culture. Training managers, reducing stigma, and normalizing mental health conversations can transform the workplace.

Toxic workplaces won’t change overnight, but how you care for yourself can. By taking small, intentional steps, you can protect your mental health while exploring longer-term options.

If your organization is ready to prioritize mental health, or if you’re an employee looking for resources, let’s connect. Together we can make Sundays restful again.

Toxic workplaces won’t change overnight, but how you care for yourself can. By taking small, intentional steps, you can protect your mental health while exploring longer-term options.

If you’re struggling, know that you don’t have to do this alone.

• Employees: Try one of the coping tips above this week, and if it helps, share it with a colleague who may be struggling.

• Leaders & HR Teams: Let’s talk about creating a healthier workplace culture that supports both people and performance.

Contact us today to schedule a consultation or training for your organization, or to learn more about resources for individuals. Together, we can make Sundays restful again.

www.nbcounselingllc.com/contact

334-293-1411