How to Survive a Toxic Workplace (When You Can’t Quit)
- fullifecoaching
- Jan 28
- 4 min read
Updated: 1 day ago
"I’m too poor to choose myself in this economy."
I recently saw this comment on a reel about someone leaving her high-stress corporate job for something more fulfilling, and wow—it hit home.
The economy is tough, and for many of us, quitting feels like a luxury only those with a financial cushion or backup plan can afford. But here’s the truth: even if quitting isn’t an option, you’re not too poor to choose yourself.
Choosing yourself doesn’t have to mean a dramatic exit—it can start with small steps to reclaim your peace, survive in a toxic workplace, and set yourself up for more choices in the future.
Here are 6 ways to choose yourself without quitting:
1. Set new boundaries with your job.
Boundaries are your lifeline in a toxic work environment, so start by focusing on what you can control.
Remind yourself that your job doesn’t define you—it’s just a piece of your life. Let go of taking things personally; if a toxic coworker or boss lashes out, that’s on them, not you. Mentally “clock out” at the end of the day, even if the stress tries to follow you home.
Externally, protect your time like it’s gold. Set firm rules: no evenings, no weekends—unless it’s truly urgent. Turn off those after-hours notifications, and don’t be afraid to say “no” to tasks that aren’t your responsibility. Guilt and fear have no place in your boundary-setting toolkit.
2. Have the tough conversation with your boss.
If your job is causing burnout, but you don’t feel ready to quit, think about what would make you love your job. Then talk about it. I know—just the thought of sitting down with your boss may feel overwhelming, especially if you don’t have a great relationship. But sometimes, people don’t know how bad things are until you tell them.
Approach the conversation calmly and focus on solutions:
Frame it as wanting to improve your performance and stay effective.
Highlight specific challenges and suggest small, realistic adjustments that would help (e.g., fewer projects, more flexibility, clear deadlines).
Set boundaries for your work hours and the tasks you take on.
If you’re not sure how to bring this up, ChatGPT (or a career coach like me) can help you script the conversation (more on that later!) For now, remember that it’s OK to tell your boss things they won’t be happy to hear. That’s what leads to growth.
3. Start looking for a new opportunity.
Even if quitting isn’t an option right now, you can still start building your next chapter. Stop waiting for the “perfect time” or the magical moment when you feel 100% ready—it likely won’t come. Instead, take action today.
Begin by updating your resume and LinkedIn profile so you’re ready to seize opportunities. Set aside an hour or two each week to apply for jobs—small efforts add up. Feeling entrepreneurial? Explore side hustles or start laying the groundwork for a small business.
Every small step you take toward something new is a step further away from feeling stuck. Progress, no matter how slow, is still progress.
4. Modify your spending habits.
This one isn’t glamorous, but it can be life-changing: Look at your budget.
Where can you cut back on certain expenses? Redirecting even small amounts toward an emergency fund can give you a sense of control. And knowing you have a financial cushion—even a tiny one—makes it easier to envision a future where quitting is possible.
Think of it as a way to buy yourself options (and if you've never budgeted before, ask me for help with beginner budget tracking).
5. Adopt a “it’s temporary” mindset.
"This job is not forever. No job is."
Repeat this to yourself until it sinks in. You don’t have to love where you are right now, but you can remind yourself that it’s just a stepping stone to something better. (Even if you only stay in a job for a few months.)
When you start seeing your current situation as temporary, the stress feels a little less overwhelming. That simple perspective shift can make all the difference.
6. Ask for help.
Choosing yourself doesn’t mean doing it alone. Sometimes, the best way to move forward is with extra support, and that’s where I come in as your career coach.
Unlike AI or endless Google searches, I provide personalized guidance that’s tailored specifically to you.
Over Zoom, we’ll start by getting clear on what you truly want and mapping out the steps to get there. Along the way, I’ll help you set realistic goals and hold you accountable to keep you on track. Sometimes, you just need someone to remind you of your strengths and challenge the limiting beliefs that are holding you back.
From polishing your resume to nailing interviews and negotiating offers, I’ll guide you through every step of the journey. My job is to remind you that you do have options—and to help you build a life where feeling stuck is no longer your reality.
Final Thoughts
Choosing yourself in a toxic work environment doesn’t have to mean walking away with no plan. It can mean reclaiming your time, setting boundaries, and making intentional choices to prioritize your well-being.
You deserve better—and with small, steady steps, you can (and will) get there.
Ali Goodin
Ali is a certified career coach, former Disney cast member, and creative professional turned career transition expert based in Central Florida. Founder of Ful Life Coaching, Ali helps job seekers, career changers, and growth-minded professionals confidently navigate career transitions. Whether you're pursuing a new role, switching industries, or seeking greater purpose in your work, Ali provides personalized coaching, job search strategy, and resume support to help you build a fulfilling, balanced career at any stage of life.
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