Mindfulness: A Powerful Tool for Mental Health in Toxic Work Environments

The toll that a toxic work environment can take on one's mental health is undeniable. When your workplace becomes a source of constant stress and negativity, it's not just your productivity that suffers – your entire well-being is at stake.

I recently worked with a female middle manager struggling in a toxic environment. Her boss consistently neglected her professional development, missed meetings, assigned tasks outside her job description, rarely expressed gratitude, and frequently criticized her for not meeting unrealistic expectations. This toxic atmosphere led to stress, anxiety, migraines, and sleep loss. As her mood worsened, so did her motivation to perform her best.

Sadly, this story is far too typical, particularly for women in middle management. Women are 50% more likely to report working in toxic workplaces, and middle managers are twice as likely as upper management to face such conditions. A staggering 76% of workers in toxic environments report negative impacts on their mental health.

So, how can you tell if your workplace is toxic? The Cleveland Clinic offers these eight warning signs:

• Frequent stomach discomfort

• Difficulty sleeping

• Chronic muscle tightness or migraines

• Frequent microaggressions

• Rare expressions of gratitude for your work

• Lack of investment in your professional development

• Unrealistic leadership goals

• Difficulty setting boundaries between work and home

Listen to Your Body

We're often taught to suppress emotions at work, but ignoring them is detrimental. Emotions are as vital as our other senses; while they shouldn't dictate our decisions, they should have a voice.

Mindfulness: Understanding Your Emotions

Mindfulness is not about relaxation or eliminating emotions; it's about being present and aware of your senses, thoughts, and feelings. By grounding yourself in the moment, you can recognize harmful behaviors and situations, and this awareness empowers you to take action.

Starting a Mindfulness Routine

Psychiatrist William Marchand recommends both formal and informal practices. Formal practices involve setting a time for meditation each day, starting with 5-10 minutes in a quiet room can help you improve concentration and better manage emotions. Over time, further benefits can be seen if you are able to work your way up to meditating for 15-20 minutes. Apps like Insight Timer, Calm, and Headspace can be helpful when starting a meditation routine. Informal meditation focuses on being present during everyday activities like walking, eating, or washing dishes. Both practices increase awareness and self-leadership.

We're Wired for Survival

Toxic work environments damage your mental health. Mindfulness can help you identify such environments and develop a plan to leave. Leaving is easier when you are grounded in how harmful the environment is for you, aware of your value, and embracing your resourcefulness.

Mindfulness in Action

My client gained clarity that her worth wasn't tied to her boss's approval. She recognized that extra work and low-value tasks created stress without benefit. She also saw how she mirrored her boss's behavior, spreading toxicity. This motivated her to apply for a job in another department, securing better pay and a less toxic environment.

You are stronger, more resourceful, and capable than you know. Mindfulness can help you discover your potential. Remember, protecting your mental health is crucial. If you're in a toxic workplace, develop a plan to leave. You deserve a healthy and fulfilling work environment.

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Thank you for reading this blog

Dorian Cunion is an Executive Coach and Business Consultant with Your Path Coaching and Consulting. He is a former retail executive with over 20 years of experience in the retail industry. He is a Co-Active coach who focuses on helping professionals and small business owners overcome insecurities, knowledge gaps, and lack of direction. He does this by assisting clients to tap into their values, recognize their strengths, and develop actionable strategies for growth.

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Is DIY Leadership Development Holding You Back? The Benefits of Executive Coaching

Leaders are constantly bombarded with information and advice on how to improve. The resources available for personal and professional development seem endless, from self-help books and podcasts to webinars and online courses. While these tools can be valuable for learning new skills and gaining insights, they often fall short when it comes to achieving meaningful, lasting change.

The truth is that even the most driven and capable individuals can hit a plateau where self-improvement efforts seem to stall. This is where coaching can make a significant difference.

How Does Executive Coaching Amplify Leadership Development?

Access to knowledge and learning opportunities is no longer the primary obstacle for high-achieving individuals. Tic Toc, YouTube, LinkedIn, and the local bookstore are overloaded with self-help resources telling you how to get a job, earn a promotion, start a business, or be a better leader. The real challenge lies in translating that knowledge into action, setting clear priorities, and maintaining focus amidst competing demands.

If learning alone were the key to prosperity and success, no one would need coaches, managers, or consultants. People could attend college, read books, watch videos, and achieve their goals. The table stakes for success are higher. To be successful, you need to understand what you are uniquely talented and interested in doing and dedicate time to it in a consistent and persistent manner.  

How Can Coaching Accelerate Growth?

Working with a skilled coach can help business leaders overcome these obstacles and achieve their full potential. A coach acts as a trusted partner, providing guidance, support, and encouragement as you self-discover and self-improve.

Here are some practical ways that coaching can facilitate growth:

• Defining what's important: A coach helps you identify your core values, strengths, and priorities, enabling you to make more intentional choices and focus on what truly matters.

• Improve Time Management: With a coach's help, you can create a clear roadmap for achieving your goals, break down complex tasks into manageable steps, and avoid overwhelm.

• Committing to action: A coach holds you accountable for taking action and making progress, ensuring that your plans don't remain mere intentions.

• Learning from experience: A coach helps you gain insights from your successes and setbacks through regular reflection and feedback, accelerating your learning and development.

Why Coaching Works?

The effectiveness of coaching lies in its unique combination of personalized attention, goal-oriented focus, and collaborative approach.

• Personalized Plan: Unlike generic self-help resources, coaching is tailored to your specific needs, challenges, and aspirations.

• Goal-orientated: A coach helps you stay laser-focused on your desired outcomes, avoiding distractions and staying on track.

• Collaborative: You are the expert on yourself, and your coach is the expert on what you have hired them for. The magic happens when you combine the two.

• Commitment and focus: Investing in coaching demonstrates a commitment to your own growth and development, increasing your motivation and focus.

How to Choose the Right Coach?

The coaching industry is vast and unregulated, so it is important to choose a coach who is a good fit for you and your goals.

Consider the following factors when selecting a coach:

• Problem definition: Clearly define the problem you're looking to solve or the goal you want to achieve.

• Tangible and intangible goals: Identify both tangible goals (e.g., promotion, raise, starting a business) and intangible goals (e.g., improved confidence, communication, personal accountability).

• Coach's experience: Research coaches who have experience helping people achieve similar goals.

• Coaching approach: Explore different styles and approaches to find one that resonates with you.

Summary

High-performing individuals understand the value of coaching. Working with a skilled coach can unlock your full potential, overcome limiting beliefs, and achieve your most ambitious goals.

Remember, even the most successful leaders benefit from a trusted partner guiding and support them on their journey. If you're ready to take your leadership to the next level, consider investing in a coach who can help you accelerate your growth and achieve lasting success.

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As an executive coach, I assist business owners, executives, and middle managers in clarifying their professional goals, developing skills, and growing their capabilities so they can reach their full potential.

Whether you want to lead more effectively, acquire a new role, or earn a promotion, I am here to help you accelerate your growth and achieve more.

Let's develop your leadership plan.

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To Make More Money, You Have to Budget Your Time.

updated 5/19/2025

Budgeting your time is the secret ingredient to unlocking greater financial success. It's about more than just squeezing in more hours at work; it's about strategically allocating your time to activities that will genuinely move the needle. Making more money takes intentionality, commitment, and follow-through.

Everyone has the same amount of time each year.

We all receive the same 8,760 hours each year. How you spend those hours will directly influence your health, wealth, and overall happiness. Finding the right balance between skill development, job execution, rest, and investing in your physical and mental health is critical to achieving your financial goals.

Budget Your Time Spent on Needs vs. Wants

We all need food, water, and shelter to survive. But we also need relationships, community, and a sense of purpose to thrive. Being intentional about how you will earn money, nurture relationships, and find fulfillment is essential. To maximize your potential, you must prioritize your physical, emotional, and mental well-being, which is why budgeting your time is crucial.

Where to begin?

Start by completing the Wheel of Life exercise. This exercise encourages you to rate different aspects of your life and identify areas for improvement. Focusing on improving one area of your life can positively impact others.

Wheel of Life - Take the Free Assessment

Evaluate your current use of time.

When you're trying to improve any aspect of your life, there are two primary levers you can pull:

1. How well you perform a task: Can you enhance your skills or efficiency?

2. How much time do you spend on a task? Can you dedicate more or less time to current activities?

For example, you could work more hours to increase your income. Many people take on second and even third jobs to make more income. Your other option is to earn more per hour. This is typically accomplished by earning a promotion, a bonus, or changing careers. In some cases, ambitious people can pull both of these levers. Developing a strategy for changing one or both variables will significantly increase your chances of reaching your financial goals.

🤔Does budgeting time really work?

Absolutely! Let me share a real-life example.

Last year, I worked with a marketing executive who wanted to earn a raise and a promotion. To achieve this, she knew she needed to increase her value in the eyes of the CEO. Initially, she was unsure how to proceed. She put her head down and worked tirelessly, but the CEO's perception of her remained unchanged despite her long hours.

Through coaching, I helped her recognize that working harder was not the answer. What she needed to do was work smarter.

• Professionally:

  • She needed to spend more time understanding the problems the CEO wanted to solve.

  • She began spending more time with peers and collaborating with senior leaders to find solutions.

  • She tested and implemented new ideas that reduced expenses and increased income.

  • She worked on her presentation skills and better communicated he wins to the CEO.

• Personally:

  • She had to overcome biases and anxiety that were getting in the way of communication and collaboration.

  • She needed to invest time in getting to know her peers better to trust them.

  • She reduced her anxiety by spending time building skills and competency through coaching, reading, and workshops.

  • She changed habits around eating, exercise, sleep, and social life, which helped her manage stress and be calmer.

Within a few months, this executive earned a promotion because she:

• She began to embody the executive she was.

• Helped the company save a significant amount of money.

• Improved sales.

• Enhanced communication across functions.

• Earned the respect of the CEO.

⌚Time is your most valuable asset.

If you're unsatisfied with your current income, it's time to examine how you spend your time. We all have the same number of hours a year, and how we utilize those hours directly impacts our earning potential. The path to making more money isn't always straight. Sometimes, you must invest in acquiring new knowledge, building relationships, or gaining new experiences.

Identify what you need, develop a plan, and remain persistent. That's the key to unlocking greater financial success. Remember, time is your most valuable asset. Budget your time wisely.

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Thank you for reading this blog; share it with a friend.

As an executive coach, I assist business owners, executives, and middle managers in clarifying their professional goals, developing skills, and growing their capabilities so they can reach their full potential.

Whether you want to lead more effectively, acquire a new role, or earn a promotion, I am here to help you accelerate your growth and achieve more.

Let's develop your leadership plan.

Have Feedback  Send me a note at