Dealing with a toxic boss can be a very challenging situation. We are here to tell you that you are not alone. A 2019 survey by Monster.com found that 76% of employees have had a toxic boss at some point in their career. That is why we have taken the time to explain some simple steps to take control and deal with the situation.

Acknowledge Your Emotions

First and foremost, it’s important to acknowledge and validate your emotions. Dealing with a toxic boss can be emotionally exhausting and stressful, and it’s normal to feel frustrated, anxious, or angry. Take some time to reflect on how your boss’s behavior is affecting you, and don’t be too hard on yourself if you’re struggling to cope.

Self Reflection

This could involve journaling, meditating, or simply taking a quiet moment to reflect on how you’re feeling. Pay attention to your physical sensations, such as tightness in your chest or stomach, racing thoughts, or feelings of heaviness or fatigue. By becoming more aware of your emotions and physical sensations, you can start to develop a greater sense of self-awareness and emotional resilience.

Acknowledgment and Validation

It’s also important to remember that acknowledging your emotions doesn’t mean that you have to let them control you. While it’s important to validate your feelings, it’s also important to find healthy ways to manage them. This could involve talking to a trusted friend or family member, practicing self-care activities like exercise or relaxation techniques, or seeking the support of a mental health professional if you feel that your emotions are becoming overwhelming.

Set Boundaries

Setting boundaries is crucial when dealing with a toxic boss. It’s important to communicate clearly and assertively about what you will and won’t tolerate from your boss. For example, if your boss is constantly sending you emails after hours, you may want to let them know that you’re not available outside of work hours. Make sure to set your boundaries in a calm and professional manner.

Communicate your needs

Be clear and specific about what you need from your boss in terms of communication, work expectations, and behavior. For example, you might tell your boss that you need them to communicate with you directly and respectfully, rather than through passive-aggressive comments or emails.

Be assertive

Don’t be afraid to assert yourself and stand up for your boundaries. This can be uncomfortable, but it’s important to be clear and confident in your communication. Using “I” statements can be helpful, such as “I need you to stop yelling at me in meetings, as it makes me feel disrespected and unproductive.”

Use data to back up your response

Data can be a powerful tool in setting boundaries with a toxic boss. If you have data or evidence that shows that your boss’s behavior is negatively impacting your performance or the team’s performance, present it to them in a clear and professional manner. For example, you might say “I’ve noticed that since you started micromanaging my work, my productivity has decreased by 25%. I need more autonomy to get my work done efficiently.”

Seek Support

Don’t be afraid to seek support from your colleagues, friends, or family members. Talking to someone who understands what you’re going through can help you feel less isolated and more supported. You may also want to consider seeking the support of a therapist or counselor, who can help you develop coping strategies and manage your stress.

Document Everything

Keeping a record of your boss’s behavior can be helpful if you need to report the behavior to HR or senior management. Make sure to document the date and time of each incident, the behavior that occurred, and any witnesses who were present. This can help you build a stronger case if you need to take action.

Consider Reporting the Behavior

If your boss’s behavior is affecting your work or is illegal, you may need to report it to HR or senior management. Make sure you have documented evidence to support your claims, and be prepared for the possibility that there may be consequences for reporting the behavior. However, remember that you have a right to a safe and respectful work environment, and it’s important to stand up for yourself if your boss’s behavior is unacceptable.

Remember, dealing with a toxic boss can be a difficult and stressful experience, but it’s important to prioritize your well-being and take action if necessary. Don’t be afraid to seek support and remember that you’re not alone.