A toxic boss has a long-term impact on your mental health, but there’s a way out

We probably don’t realise it, but our workplace has a huge impact on our mental health. We spend around 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 take a serious toll on our mental well-being. And that toll often isn’t short-term; experts say it can last a long time.

A toxic work environment can change how we see ourselves. (Photo: Getty Images)

Many people assume that leaving a toxic workplace means leaving the negativity behind. However, research and experts suggest otherwise. Toxic bosses and stressful environments don’t just affect us at the moment—they can change how we see ourselves, our abilities, and even shape our future relationships. The effects can linger for years.
Dr Himanshu Nirvan, psychiatrist at Noida International Institute of Medical Sciences College & Hospital (NIIMSA), explains, “A toxic boss can significantly undermine an employee’s motivation. Instead of promoting a supportive environment, a toxic leader may resort to tactics like public criticism, unreasonable demands, and micromanagement, leading to increased stress and anxiety.”
This constant negativity can cause employees to doubt their abilities, making them feel undervalued and demoralised. Over time, they may lose interest in their tasks, start underperforming, or even disengage completely, resulting in a decline in productivity and job satisfaction.
Delhi-based relationship counsellor Ruchi Ruuh points to self-determination theory—a concept in motivation science that she says is closely tied to workplace motivation. It suggests that motivation thrives when employees feel competent, autonomous, and connected to others.
“When these elements are missing, motivation inevitably suffers,” she notes.

Constant negativity can cause employees to doubt their abilities, making them feel undervalued and demoralised. (Photo: Unsplash)

Ruuh also connects 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 top-down, and negative behaviours like favouritism, micromanagement, or setting impossible standards become ingrained in the organisation’s culture.”
Beyond the obvious impacts of stress and anxiety, Dr Chandni Tugnait, psychotherapist and founder-director of Gateway of Healing, explains that toxic leadership can create a peculiar form of cognitive dissonance.
“Under chronic leadership toxicity, the brain begins to rewire itself. The natural dopamine reward system that fuels innovation and creativity is suppressed and replaced by cortisol-driven survival mechanisms. Employees shift from thinking, ‘How can I excel?’ to ‘How can I avoid attention?’” she adds.
A toxic boss can leave psychological imprints that extend far beyond the employment period, creating what mental health experts now recognise as ‘Professional PTSD’. Dr Tugnait notes that the phenomenon manifests in unexpected ways, often surfacing years after leaving the toxic workplace.
Ruuh adds that many studies have documented the long-term impacts that toxic work environments can have. “People in these situations often struggle with interpersonal relationships, as their personal lives suffer too. This can lead to substance abuse, physical health issues, and other serious concerns,” she points out.
Listing some of the effects that a toxic work environment has on an employee’s mental health, Dr Tugnait says:
Much like toxic exes, toxic bosses can erode mental health and self-image over time, leading people to feel helpless and vulnerable. However, just like your exes, you can forget you’re the “trauma” of your ex-boss.
Dr Nirvan says regaining confidence after working under a toxic boss can be challenging but possible.
“It begins with self-reflection and separating your boss’s behaviour from your self-worth. Rebuilding self-esteem may involve focusing on your achievements and strengths, seeking feedback from colleagues or mentors who can provide positive reinforcement, and setting small, achievable goals to regain a sense of accomplishment,” he adds.
To do that Dr Tugnait suggests focusing on past achievements and micro-successes.
“Also, develop new skills in pressure-free environments, creating fresh areas of expertise untainted by past experiences. This dual approach of validating existing capabilities while building new ones accelerates recovery,” she adds.
Additionally, surround yourself with healthy professional relationships that demonstrate normal workplace dynamics. These connections, Dr Tugnait says help recalibrate your professional expectations and responses that act as a template for future interactions.
If a person or work environment has broken you, remember your worth and stand by it in future.