Burnt out at work? Try this psychological test to find out whether it’s time to quit

In Pune, India, one man’s celebration of leaving his toxic workplace has caught the attention of many social media users after a video of him went viral.

Instead of quietly leaving his office, Ankit, a sales associate, chose to mark his last day uniquely by dancing to the beats of dhol. He created a vibrant scene outside his workplace, expressing his relief and happiness at bidding farewell to a toxic work environment.

The video was first shared by content creator Anish Bhagat on Instagram where Aniket reveals that he had dedicated three years of his life to the job but got little to no salary increment during this period. “Salary has increased in peanuts,” he reveals. As the boss stepped outside and saw Aniket dancing along with his friends, he was visibly angry, screaming and pushing everyone who had gathered. Bhagat jokes, “Now I know why he quit.”

 

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A post shared by Anish Bhagat (@anishbhagatt) 

This light-hearted incident highlights a deeper issue — the importance of recognising and breaking free from toxic workplaces. But, what about the next step? Should you step into another role immediately or give yourself a much needed break after leaving a toxic environment? 

Gurleen Baruah, organisational psychologist and HR consultant at That Culture Thing, says, “The psychological impact of leaving a toxic workplace without immediately transitioning to a new job or taking a break could vary depending on the individual’s genetic makeup, thought processes, behaviour patterns, personality traits, financial status, privilege, or lack thereof.”

Neha Cadabam, senior psychologist and executive director at Cadabams Hospitals adds, “Leaving a toxic workplace can lead to a mixture of relief and significant emotional turmoil. Without a break, individuals might experience ongoing stress, anxiety, or depression as they have not had the opportunity to process and decompress from their experiences.” 

Without a buffer period, she states that there is a risk of transferring negative feelings and behaviors learned in the toxic environment to new roles or careers. “This can impact new job performance and personal relationships.”

Benefits of taking a break after leaving a toxic job

A break allows individuals to rest and detach from work-related stress, Cadabam stresses, helping to address symptoms of burnout such as emotional exhaustion and reduced performance. Research has shown that psychological detachment from work can restore mental resources and reduce stress .

However, Baruah believes that it totally depends on how the person is approaching this transition or change. “If the job was so draining that even a day there adversely impacted your health and well-being, and you leave without any backup plan, initially you’ll likely feel good. You might rest, go on holiday, relax, and even sleep! However, what one decides to do next will determine whether they recover from burnout and regain their sense of well-being,” she remarks.

A break isn’t just about going on holiday; even if physically away, being mentally attached to social media, reading company reviews or interacting with ex-colleagues keeps you mentally tied to the past, she explains.

“To truly break free and regain a sense of well-being, it’s important to process the emotions experienced during the break, devise strategic plans and action steps, and focus energy on the future, seeing the individual experience as a learning opportunity to move forward professionally,” suggests Baruah.

Use the time for professional growth such as attending workshops, courses, or networking events. (Source: Freepik)

Strategies during the break to enhance recovery

Cadabam suggests taking the following steps after leaving a toxic work environment to recover effectively for the next phase of life:

Structured Downtime: Plan the break with a mix of rest and activities that promote recovery. This could include travel, hobbies, or learning new skills that do not relate to the toxic job environment.

Professional Development: Use the time for professional growth such as attending workshops, courses, or networking events which can aid in career transition and increase marketability.

Therapeutic Interventions: Engaging in therapy or counselling can be beneficial to work through the experiences and impacts of the toxic job. It helps in developing coping strategies for future work environments.

Physical Activity: Incorporate regular exercise, which has been shown to reduce symptoms of depression and anxiety, improve mood, and boost overall mental health.

Do you need a break? Find out if yes and to what extent by taking this assessment

Do you require a break? Discover your need and its extent through this assessment. Take this quiz (created by Gurleen Baruah, organisational psychologist, That Culture Thing) to determine if a break is necessary for you.

Answer each question with either true or false, selecting the option that aligns more frequently with your experiences.

Scoring key

If you answered mostly true (more than 10 true), you are in desperate need of a break.

If your answers are roughly equal between true and false (5 to 9 true), we still recommend you relax.

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