How to Recover from the Trauma of Work

Reclaim your peace and regain control over your career and financial situation.

Experiencing trauma from work—whether it’s from toxic dynamics, discrimination, or burnout—can leave you feeling stuck and powerless.

Recovery might seem like something only your employer can drive, but there’s a lot you can do to reclaim your peace and regain control. Here’s how you can take actionable steps to move forward, even if the workplace isn’t perfect.

Acknowledge your Experience

The first step is to honor what you’ve been through. Was it microaggressions, being overworked, or feeling undervalued? Whatever it is, validate your feelings. Ignoring trauma doesn’t make it go away; acknowledging it gives you power to address it.

What You Can Do

Journal about your experience to process your emotions.

Talk to a trusted mentor, friend, or therapist to share your story.

Create Your Safe Space

Even in a challenging work environment, you can carve out areas of safety for yourself. This could mean setting boundaries, finding allies, or creating moments of calm throughout your day.

What You Can Do

Take micro-breaks to breathe, stretch, or walk to reset.

Build a support network of colleagues who understand your experience.

Set Boundaries That Protect Your Energy

Workplace trauma often stems from blurred boundaries, like being overworked or dealing with toxic people. Setting clear limits is essential to protect your mental health.

What You Can Do

Say no to tasks that stretch you too thin, when possible.

Prioritize Your Healing

Trauma impacts the mind and body, so it’s crucial to prioritize your well-being. You can’t change the entire workplace overnight, but you can take steps to rebuild your strength.

What You Can Do

Explore therapy or counseling to process your experiences.

Focus on What's Within Your Control

While you can’t change the behavior of others, you

What You Can Do

Identify areas of your role where you can excel and find fulfillment.

Build Skills to Prepare for Future Opportunities

If the environment isn’t improving, use this time to focus on growth. By building new skills or expanding your network, you set yourself up for success wherever your career takes you.

What You Can Do

Enroll in training programs or online courses to develop expertise.

Speak Up When You're Ready

Change in the workplace often starts with courageous voices. If you feel safe and supported, raising concerns about workplace issues can lead to positive changes for everyone.

What You Can Do

Document incidents to build a clear record of your experiences.

The Power of Small Wins

Recovery is a journey, and small wins along the way add up. Whether it’s setting one boundary, finding one ally, or taking one step toward healing, every action you take matters. By focusing on what you can control, you empower yourself to move forward—even in difficult environments.

Your well-being and growth are worth fighting for. While the workplace may not change overnight, your resilience and commitment to yourself will pave the way for better opportunities, brighter moments, and a career that aligns with your value and worth.