Almost every week there is a new toxic culture story in the media, and Australia is no exception. Allegations of toxic management have been reported at WiseTech, Country Road Group, the Bureau of Meteorology and Sony Australia to name a few. The culture in some parts of Nine (the owner of this masthead) was alleged to be so toxic that employees dubbed it “Punishment Island”.

According to research, almost half the world’s population dreads going to work. That feeling, in the pit of the stomach, of having to work in an environment of uncertainty, fear, poor communication, micromanagement, bullying or daily toxic behaviours can be difficult to bear.

Yet, what the research doesn’t make clear, is that regardless of this feeling of dread, people will show up anyway because, well, they have to. Groceries need to be bought, mortgages or rent need to be paid, children need to be educated or loved ones cared for.

Far too often the advice – if you dread going to work – is simply to quit. But for many this is impossible, as the uncertainties are too great or the risks of loss of income too high.

So how do you deal with a toxic boss when quitting isn’t an option? In my experience of having worked with individuals in this position, there are eight steps I always advise before thinking about taking on the uncertainty of quitting. They are:

1. Look after yourself first. In toxic work situations, your wellbeing needs to be the top priority. Regular exercise, proper nutrition and adequate rest form the foundation of mental resilience. Your physical health directly influences how well you handle workplace challenges.

Many toxic bosses have received payouts in the millions for bringing untold misery to the people that report to them.

2. Excellence as protection. Maintaining impeccable work quality to defend against unfair criticism. Model professional behaviour to ensure there can be no blame laid at your door.

3. Document your experiences. Dedicate brief daily moments to record your workplace experiences and feelings.