Q. How do you survive the final weeks in a toxic workplace after resigning? I’m working out my notice period, but I can’t tell clients I’m leaving. The stress is overwhelming – panic attacks, constant pressure, and a team that’s treating me like a traitor for choosing my mental health. How do I stay professional without completely burning out?

First up, you’re not imagining it – this is an incredibly tough position to be in. Sadly, I think we can all say we’ve been there once (or twice) in our careers.

You’ve made a brave and necessary decision by choosing your mental health, but the final stretch in a toxic environment can feel like emotional quicksand. While it’s brutal, it also gives you an opportunity to prove to yourself how resilient you are.

Here are a few ways to stay grounded while you push through these last couple of weeks:

  1. Focus only on what’s essential. You’re not responsible for fixing a system you’re leaving – your job now is to get through, not go above and beyond. Close out your deals, finish your projects, and prepare your handover.

  2. Set internal boundaries. You may not be able to control the secrecy or the team’s reaction, but you can control how much emotional space you give it. Visualise handing back the stress that isn’t yours to carry.

  3. Create small rituals of relief. Whether it’s taking a two-minute breather between calls, journalling your thoughts, or listening to calming music before work, these tiny anchors help you regain control. Resist the urge to vent – ruminating over how difficult this period is will not help you.

  4. Remind yourself daily: this is temporary. You are on your way out. Keep your eyes on the finish line and the new chapter ahead.

Choosing yourself isn’t betrayal. It’s bravery. And you’ll be stronger for having done it.

Have a question for our expert psychotherapist Bronwyn Penhaligon? Send your questions to [email protected].

Or if you feel you need more support, you can visit penhaligons.com.au to schedule a one-on-one appointment.