How to Deal with Toxic Coworkers—5 Effective Strategies and Why They Work

Toxic coworkers are hard to work with and even harder to confront. They can leave you feeling undermined, frustrated, and stressed, but addressing these issues often feels like it would only make matters worse. 

While it may seem easier to let their bad behaviors slide, this only causes more issues for you in the long run. Over time, difficult coworkers can severely impact your job performance and take a serious toll on your mental health. 

To help you regain peace in the workplace, let’s take a look at five effective strategies for dealing with difficult coworkers.

Strategy 1: Use “I” Statements

“I” statements help you clearly convey your perspective about a situation without using accusatory language. To construct an “I” statement, you should:

• Start with “I feel”
• Use a specific emotion
• State the situation that triggered the emotion
• Explain how the situation affected you

Rather than saying “You’re always so negative at work”, you can say, “I feel discouraged when I hear negative comments about our work because it makes it hard to stay positive and productive.” This alternative removes words like “you” and “always”, and replaces them with “I” statements that convey your feelings about specific situations.

After using an “I” statement, you should follow up with a solution or a way to improve the situation in the future.

Why “I” Statements Work

“I” statements help you take responsibility for your own emotions without blaming others. This not only allows for open and honest communication, but it also reduces the chance that the other person will feel defensive. 

When someone doesn’t feel attacked, they’re more receptive to hearing you out and understanding how their behaviors affect you.

Read our related guide to discover why labeling people is harmful.

Strategy 2: Use the Praise Sandwich Method

The praise sandwich method is an effective feedback tool when done correctly. It allows you to provide criticism positively, and it’s comprised of three steps:

1. Provide positive feedback
2. Address a negative concern
3. Provide a positive way forward

To use the praise sandwich method when dealing with a toxic coworker, you could say, “You have a great eye for spotting issues at work, but I’ve noticed that focusing solely on the issues can bring down team morale. In the future, let’s celebrate team wins before we dive into any potential challenges.”

Why the Praise Sandwich Method Works

The praise sandwich method allows you to address a coworker’s negative behavior without escalating the situation. It helps you set a positive and productive tone during difficult conversations, especially with coworkers who may be sensitive to criticism. 

Strategy 3: Stay Professional

When dealing with issues in the workplace, don’t fight fire with fire. Although meeting a toxic coworker at their level seems to be an effective solution, this will only escalate the conflict further and encourage toxicity in the workplace.  

Instead, you should stay professional and set clear boundaries. To do this, you can speak respectfully, handle issues constructively, and only engage in work-related discussions. This approach helps you maintain your integrity and reduce the chance of being drawn into any negativity or drama.

Why Staying Professional Works

Staying professional and setting boundaries protects your emotional well-being and ensures your professional interactions remain respectful. Not engaging in workplace toxicity allows you to set a healthier work environment for both yourself and your colleagues.

Read our related article to discover common signs of poor mental health at work. 

Strategy 4: Slow Down, Don’t React Immediately

It’s important to react to difficult situations in a calculated way, especially when your emotions are running high. Rather than reacting impulsively, take a breath, choose your words carefully, and respond in a way that leads to a positive outcome.  

To come up with an appropriate response to a challenging situation, consider things from the other person’s perspective. This doesn't mean that you have to concede your boundaries and needs, but it means you should use a constructive approach when addressing them.

Why Slowing Down Before Reacting Works

Taking a beat to think of an appropriate response will allow you to address the situation in a thoughtful, productive way. It prevents you from escalating the situation further and helps you maintain control over your emotions.    

Strategy 5: Keep a Positive Mindset

It can be tough to keep a positive mindset when dealing with a difficult coworker, especially if you have to work near them for an extended period. However, you can maintain your positivity by using these tactics:

• Keep your focus on your work
• Limit your exposure to them
• Don’t take it personally
• Practice self-care

Toxic coworkers are a temporary challenge that you face while you’re working on your long-term goals. By keeping a positive mindset, you can transform these challenges into valuable opportunities for growth, all while protecting your emotional well-being.

Why Keeping a Positive Mindset Works

While you can’t control how your coworkers behave, you do have control over how you respond to their behaviors. By responding to their behaviors with positivity, you’re able to protect your peace and not let them have control over your mood and emotional well-being.

‍Read our related guide for tips on practicing daily self-care.

When Should You Seek Help?

In addition to using these effective strategies, you should also seek help and support as soon as possible. The longer these challenges persist, the greater the impact they have on both your productivity and mental health.

When speaking to a boss or HR about a coworker's behaviors, it’s important to show that you’re focused on a constructive solution. Avoid placing blame, and instead focus on describing their behaviors objectively and how they affect your work. 

To ensure your discussion is productive, you should stay professional, speak respectfully, and be open to feedback and suggestions. 

When to Seek Help for Your Mental Health

You should seek help from a mental health professional as soon as you notice that your coworker’s behaviors are causing you anxiety, depression, or emotional distress.        

A toxic coworker’s ongoing behaviors can significantly impact your overall well-being, especially if they leave you feeling overwhelmed, constantly stressed, and emotionally drained. Seeking help from a mental health professional can give you the tools you need to manage stress effectively and cope with difficult emotions in a healthy way.

Read our related article for more information on workplace anxiety.

Restore Your Peace in the Workplace

Dealing with toxic behavior in the workplace is mentally and emotionally exhausting, especially when it feels like you’re fighting this battle on your own.

At Inner Balance, our team of compassionate professionals is here to help you restore peace in your personal and professional life. We offer personalized counseling services that can help you navigate workplace challenges and develop strategies for handling stress and conflicts.

You don’t have to face these challenges alone. Request a consultation today to connect with our mental health experts and take the first step towards mental and emotional wellness.