A negative workplace can become quite challenging. Whether you don’t like your boss, are having trouble with your colleagues, or feel unsupported by the organization as a whole, a negative workplace can make going to work a chore. The good news is that there are ways to prevail in a negative workplace. Here are a few to help you get started.
Remain Drama-Free
Inevitably, office cliques or groups develop in most workplaces. You may learn that coworkers are getting together outside of work hours and you or other colleagues weren’t invited. Or a group may be discussing divisive subjects like politics. Don’t get involved in this type of office drama. Remove yourself from conflicts and potentially upsetting situations.
Practice Meditation or Calming Techniques
You may have just had a meeting with your boss where you got blamed for things that weren’t your fault. Or you may have been left off a committee for a project that you have been campaigning to join for months. Even though you feel like screaming, learn how to manage your reactions so that you don’t feed into the negativity around you. For many, the easiest way to do this is to practice a form of meditation or calming breathing techniques.
Find a quiet space, close your eyes, take a long breath in through your nose, hold it as long as you can, and then let it out through your mouth. You can do this for as long as you feel comfortable or have the time. Hopefully it will help you to not only calm down, but create some space between you and the negativity so you can prevent it from affecting the rest of your day — and your work.
Focus on What You Can Change
There will likely be aspects of negativity in the workplace that you can’t change. But there will be some. Focus on the latter. You can change how you react to negativity, how you do your work, how you maintain the quality of your work, and how you treat others. Concentrating on what you can change will leave little time to dwell on the negative energy and will help you prevail.
Lighten Up
Create space for lighter times to balance the stressful episodes. Take time to connect with colleagues about nonwork-related topics. If you have relationships where you can joke and laugh, do it. These things seem small, but they can help to break up the negativity you may otherwise be feeling.
Don’t Go It Alone
If you have to face a negative workplace every day, share what you're experiencing with a trusted colleague or a human resources (HR) representative. They may have suggestions for overcoming the negativity or extricating yourself from the situation. While many employees are reluctant to go to HR, these trained professionals can help you navigate — and often resolve — complex workplace situations.
Just getting through the day in a negative workplace can feel like a second job. Don’t let this to be you — take steps to counter the negativity in your workplace.
On Topic
Amy Brady is the founder of StandUP, which helps nonprofit organizations increase their impact through the development of emotional intelligence practices. New awareness leads to an intentional change in actions and new, positive results. StandUP works with individuals, teams, and organizations to break down barriers and maximize what's possible.
What are some strategies to avoid negative energy while remaining a team player?
Negative energy in a workplace can spread like a virus. Where negativity pervades an organization or team culture, it can actually become the basis for building relationships and a sense of belonging. Individuals bond by having a “common enemy.” Maybe it's the boss, or a coworker, or the direction of the organization. Think of what sometimes happens in break rooms or after work at happy hours, or texting during virtual meetings. Energy is spent relating based on the negative versus relating based on shared goals, problem solving, or serving the organization’s mission. This is why it can sometimes be so difficult to break the cycle. It’s also what leads to burnout and turnover. So, what can you do if you find yourself surrounded by negativity?
1. Set boundaries. Limit the amount of time you spend in spaces where negativity abounds. Skip that happy hour. Eat lunch outside rather than in the break room. Attend meetings when required but don’t stay after. Be aware that this can sometimes feel isolating if your team bonds through negativity, but you will maintain your own energy to use on the things that really matter to you.
2. Consciously choose how you want to show up. We often “take on” the energy of those around us. This happens when we are operating unconsciously. To interrupt this way of being, intentionally pause before attending meetings or interacting with your coworkers. Ask yourself how you want to show up. What matters most to you? What value and energy do you want to bring to the space? And then take consistent action.
3. Ask forward-thinking questions. If your team is persistently complaining, upset, frustrated, or angry, instead of joining in, ask a question to shake up the energy. Some examples include, “What is one thing we can do to move this situation forward?" “What's one thing that's working?" “How much longer are we willing to be upset without doing something different?" Having these questions in your back pocket will give you a go-to when the negativity is present.
