Are you stuck in a cycle of subtle workplace toxicity without even realizing it?
Answer the following questions to understand if you are experiencing workplace toxicity and the kind of toxicity affecting you.
Select the option that resonates most with your current situation.
1. How do you feel about your role at work?
a) My role feels stagnant and unexciting.
b) I feel like my contributions aren’t recognized or valued.
c) I’m emotionally drained and exhausted by my work.
d) I’m conflicted about my role but find it hard to leave.
e) I’m satisfied with my role and feel that I’m exactly where I want to be.
2. Do you feel supported by management or leadership?
a) Rarely, I often feel left out or side-lined.
b) No, I feel my hard work goes unnoticed, and favouritism prevails.
c) Leadership is unclear and ineffective, leading to constant stress.
d) I feel conflicted, like I’m expected to push through on my own.
e) Yes, I feel supported and appreciated by management.
3. How do you feel about the opportunities provided to you at work?
a) Opportunities seem to go to others, leaving me feeling stuck.
b) I’m frustrated that promotions are based on favoritism, not merit.
c) I feel like there’s too much ambiguity around roles, leading to burnout.
d) I find myself going through the motions, but deep down, I’m discontent.
e) I feel excited that I am given opportunities for growth and development.
4. How often do you feel overwhelmed by your workload?
a) Not too often, but I feel stuck in my current role.
b) Often, because I feel unsupported and underappreciated.
c) Frequently, I’m stressed and burned out from unclear directives.
d) Occasionally, but the real issue is my inner conflict with the job.
e) Never, my workload is manageable and allows for an easy work-life balance.
5. Do you experience workplace gossip or exclusion?
a) Yes, it contributes to me feeling trapped in a cycle of negativity.
b) Yes, it affects morale and leaves me feeling undervalued.
c) Yes, it creates division and drains my energy.
d) Yes, and it makes me feel conflicted about how I fit into the team.
e) No, all my colleagues at work are respectful and caring for others.
6. How do you feel at the end of the workday?
a) Stifled and stuck, as if I haven’t moved forward at all.
b) Disappointed and demoralized due to lack of recognition.
c) Exhausted and emotionally drained from managing chaos.
d) Frustrated and conflicted, masking my deeper dissatisfaction.
e) Refreshed, inspired and looking forward to the next work day.
7. Do you feel that your potential is being fulfilled in your current job?
a) No, I feel like I’m trapped in a rut with no growth in sight.
b) No, I’m frustrated because my hard work is underappreciated.
c) No, the overwhelming workload has hindered my success.
d) No, I feel like I’m constantly struggling internally with my role.
e) Yes, my role perfectly matches my skills while allowing me to learn and grow further.
8. How often do you feel disheartened by your career progress?
a) Frequently, because I feel stuck in a role that once had promise.
b) Constantly, due to lack of support and recognition.
c) Regularly, because the environment has drained all my enthusiasm.
d) Often, as I wrestle with my inner conflict and frustration.
e) Never, my career is progressing at the pace that I want.
9. What best describes your emotional state at work?
a) I feel confined and restricted in my role.
b) I feel undervalued and demoralized by the lack of acknowledgment.
c) I feel emotionally exhausted and drained by the toxic atmosphere.
d) I feel a constant sense of dissatisfaction and frustration with myself.
e) I feel enthusiastic about my role and my contribution.
10. How do you feel about the balance between your work life and personal wellbeing?
a) My work feels all-consuming, leaving little room for personal life and wellbeing.
b) I’m constantly juggling both, but feeling undervalued in my professional role is extending frustration into my personal life.
c) I’m struggling to maintain energy and focus in both areas.
d) I find myself conflicted, trying to manage work but feeling unfulfilled personally.
e) I have a fulfilling work-life balance that allows for high levels of personal wellbeing
Congratulations on taking the initiative to step up for yourself by completing this quiz!
It’s not always easy to acknowledge when something isn't right, but identifying the problem is half the solution. By taking this step, you’re already showing your commitment to creating a more fulfilling and healthier work environment for yourself.
Your toxicity category: To find your quiz results and understand your toxicity category, add up your results and look up the categories below.
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Mostly A
The Suffocating Rut - You’re feeling trapped and stifled
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Mostly B
The Demoralizing Void - Feeling Unappreciated and Overlooked
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Mostly C
The Exhausting Treadmill - Emotional Drain and Burnout
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Mostly D
The Silent Struggle - Inner Conflict and Resignation
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Mostly E
The Empowering Harmony - Fulfilment and Balance
Unless your results show mostly E, it’s clear you are facing workplace toxicity. While this might feel overwhelming, remember—you’ve taken the first step by recognizing it. By looking closely at these experiences, you’re giving yourself the chance to grow in ways that extend beyond your career.
You’re not alone in this, and many others would simply tell you to quit your job or offer superficial fixes. But that’s not my approach. Don’t leave just yet. Instead, see this as an opportunity to dive deeper and uncover the core beliefs and patterns that may be contributing to the toxicity you're experiencing. By working from within, you’ll be equipped to create lasting change, no matter where your career takes you.