Toxic Workplace Survival Guide

I think I'm in a toxic work environment and it's affecting my health. Help me cope and plan.

Signs I'm noticing: [DESCRIBE — E.G. BULLYING, GASLIGHTING, UNREASONABLE DEMANDS, BLAME CULTURE, MICROMANAGEMENT]
How it's affecting me: [ANXIETY, SLEEP, CONFIDENCE, PHYSICAL HEALTH]

Can I leave right now: [YES / NOT YET / COMPLICATED]

Provide:
1. **Toxicity Assessment**: Help me distinguish between "stressful job" and genuinely toxic environment
2. **Documentation Strategy**: What to record, how to record it, and where to keep it safely
3. **Emotional Armour**: Daily practices to protect my mental health while I'm still there
4. **Grey Rock Method**: How to make myself a less interesting target
5. **Ally Identification**: How to find trusted people in the organisation
6. **Escalation Paths**: When and how to go to HR, union, or external bodies
7. **Legal Awareness**: Basic employment rights I should know (UK focused)
8. **Exit Strategy**: A step-by-step plan to leave on my terms
9. **Recovery Plan**: How to heal from a toxic workplace after leaving
10. **Red Flags for Next Time**: What to look for in interviews to avoid another toxic workplace

Tone: Validating and practical. Don't tell me to "just leave" — help me navigate this.

I think I'm in a toxic work environment and it's affecting my health. Help me cope and plan.

Signs I'm noticing: [DESCRIBE — E.G. BULLYING, GASLIGHTING, UNREASONABLE DEMANDS, BLAME CULTURE, MICROMANAGEMENT]
How it's affecting me: [ANXIETY, SLEEP, CONFIDENCE, PHYSICAL HEALTH]
Can I leave right now: [YES / NOT YET / COMPLICATED]

Provide:
1. **Toxicity Assessment**: Help me distinguish between "stressful job" and genuinely toxic environment
2. **Documentation Strategy**: What to record, how to record it, and where to keep it safely
3. **Emotional Armour**: Daily practices to protect my mental health while I'm still there
4. **Grey Rock Method**: How to make myself a less interesting target
5. **Ally Identification**: How to find trusted people in the organisation
6. **Escalation Paths**: When and how to go to HR, union, or external bodies
7. **Legal Awareness**: Basic employment rights I should know (UK focused)
8. **Exit Strategy**: A step-by-step plan to leave on my terms
9. **Recovery Plan**: How to heal from a toxic workplace after leaving
10. **Red Flags for Next Time**: What to look for in interviews to avoid another toxic workplace

Tone: Validating and practical. Don't tell me to "just leave" — help me navigate this.