A toxic boss has long-term effects on your mental health, but there’s a way out
Experts suggest that if you’ve spent too much time in a toxic work environment, chances are the effects may last longer than you think. But the good news is that you can recover from it.
We may not realize it, but our workplace has a huge impact on our mental health. We spend nearly nine hours a day in the office – essentially the best part of each day – working, and if that environment doesn’t support us, it can have a serious impact on our mental health. And that toll is often not short-term; Experts say this could go on for a long time.
Many people believe that leaving a toxic workplace means leaving negativity behind. However, research and experts suggest otherwise. Toxic bosses and stressful environments don’t just affect us in the moment – they can change the way we see ourselves, our abilities, and even shape our future relationships. Its effect can last for years.
Toxicity affects motivation
Dr Himanshu Nirvana, psychiatrist, Noida International Institute of Medical Sciences College and Hospital (NIIMSA), explains, “A toxic boss can weaken an employee’s motivation to a great extent. Instead of fostering a supportive environment, a toxic leader may resort to tactics such as public criticism, unreasonable demands, and micromanagement, which can increase stress and anxiety.
This constant negativity can cause employees to doubt their abilities, making them feel undervalued and demotivated. Over time, they may lose interest in their tasks, begin to perform poorly, or even disengage altogether, resulting in a decline in productivity and job satisfaction.
Delhi-based relationship counselor Ruchi Ruh points to self-determination theory – a concept in motivation science that she says is closely linked to workplace motivation. It suggests that motivation flourishes when employees feel competent, autonomous, and connected to others.
“When these elements are missing, motivation inevitably suffers,” she says.
Ruh also links toxic work culture to poor leadership: “Typically, poor leadership is at the heart of toxic work environments. Leaders fail to communicate effectively, power flows strictly from the top down, and negative behaviors such as favoritism, micromanagement, or setting impossible standards become ingrained in the organization’s culture.
Beyond the obvious effects of stress and anxiety, Dr. Chandni Tugnait, psychotherapist and founder-director of Gateway of Healing, explains that toxic leadership can create a strange form of cognitive dissonance.
“Under chronic lead poisoning, the brain begins to reorganize itself. The natural dopamine reward system that promotes innovation and creativity is suppressed and replaced by cortisol-driven survival mechanisms. Employees go from thinking, ‘How can I achieve excellence?’ ‘How can I escape the attention?'” she adds.
effects on mental health
A toxic boss can leave psychological imprints that extend far beyond the period of employment, leading to what mental health experts now recognize as ‘occupational PTSD’. Dr. Tugnight says this phenomenon manifests in unexpected ways, often years after leaving a toxic workplace.
Ruh says several studies have documented the long-term effects of toxic work environments. “People in these situations often struggle with interpersonal relationships, as their personal lives are also affected. This can lead to substance abuse, physical health problems and other serious concerns,” she explains.
Listing some of the effects of a toxic work environment on an employee’s mental health, Dr. Tugnait says:
- Business trust becomes a complex mathematical equation. Each interaction turns into a strategic analysis, with individuals having a heightened awareness of potential threats. This hypervigilance, while protective, creates constant mental stress in daily working relationships.
- Self-worth becomes dependent on external validation, creating a stubborn form of impostor syndrome. The brain works to minimize praise and maximize criticism, making even significant achievements seem temporary while minor failures leave a lasting impact – this is called career ceiling syndrome.
- Past toxic experiences create false alarms in healthy environments. Normative feedback triggers stress reactions, constructive criticism seems threatening, and routine changes are seen as potentially harmful, causing unnecessary anxiety.
Is there a way out?
Like toxic exes, toxic bosses can also destroy mental health and self-image over time, leaving people feeling helpless and unsafe. However, just like your ex-lovers, you may forget that you are “traumatized” by your ex-boss.
Dr. Nirvana says regaining confidence after working under a toxic boss can be challenging but possible.
“It starts with self-reflection and separating your boss’s behavior from your self-worth. Rebuilding self-esteem may include focusing on your accomplishments and strengths, seeking feedback from coworkers or mentors who can provide positive reinforcement, and setting small, achievable goals to gain a sense of accomplishment. Are,” he added.
To do this, Dr. Tugnight suggests focusing on past accomplishments and micro-successes.
“Also, develop new skills in a pressure-free environment, building new areas of expertise untainted by previous experiences. This dual approach of validating existing capabilities while building new capabilities accelerates recovery,” she adds.
Additionally, surround yourself with healthy professional relationships that reflect normal workplace dynamics. Dr. Tugnight says these connections help realign your professional expectations and responses that serve as a template for future interactions.
and remember
If a person or work environment has broken you down, remember your worth and stand by him in the future.
