One of my earliest jobs involved working with a coworker who was negative all the time. She complained about everything, spread rumors, and brought everyone else down with her negative energy.
I didn’t know how to handle negative coworkers at first. I let her negativity affect my mood and productivity. What I wish I knew was how to set boundaries and take care of my emotional well-being.
Navigating the workplace with consistently unhappy people is never easy, but there are ways you can handle negativity without absorbing it yourself.
8 Ways to Handle Negative Coworkers
1. Set Emotional Boundaries
Negative coworkers can suck the life out of you if you let them. They take it out on others because they haven’t yet learned how to deal with their emotions in a healthy way.
Establish healthy boundaries as soon as you realize someone is pulling you down. Some things you can do to take care of yourself emotionally are:
- Monitor your mood when you’re around them.
- Politely excuse yourself from unnecessary drama.
- Practice emotional detachment while still being kind.
Boundary-setting allows you to remain in control of your emotions instead of being controlled by someone else’s bad day.
Read also: How to Handle a Negative Employee
2. Stay Calm & Composed
If you let them, negative coworkers will project their emotions onto you. It’s human nature to mirror the behavior and energy of those around you.
However, if you feel attacked or rolled into an argument, take a step back and stay calm. Using a level-headed approach will:
- Prevent you from saying something you’ll regret.
- Make you seem professional and in control.
- Starve them of the reaction they’re hoping to get.
Taking a deep breath and maintaining your composure is your best defense against emotional coworkers.
Read also: 12 Ways to Handle Negative Criticism
3. Limit Your Exposure
Some people are just negative; that’s their personality. If that’s the case with your coworker, it’s best to avoid them when you can.
You don’t want to be rude or accuse someone of spreading negativity. However, you can:
- Avoid interacting with them more than necessary.
- Take your lunch breaks alone.
- Say “no” if they want to gossip.
The less you have to hear their negative stories, the better you’ll feel emotionally.
Read also: How to Handle Negative Thoughts (11 Ways)
4. Avoid Absorbing Their Negativity
Everything your coworkers say isn’t about you. A lot of venting comes from internal problems they don’t know how to deal with.
Practice shifting your mindset when a negative coworker begins draining your emotional well-being. Remind yourself that:
- Their problems aren’t your problem.
- Most complaints can be solved with a little research.
- You can choose how you react to them.
You can’t control how other people act, but you can control how you respond to them.
5. Practice Empathy
We all get frustrated at work. Sometimes, people take their frustration out on others because they’re unhappy in their personal lives or feel unappreciated at work.
Take a deep breath and try to understand where they’re coming from before reacting. Practicing empathy will help you:
- Stay calm when dealing with angry coworkers.
- Handle tense situations with grace.
- Take the higher ground in an argument.
Empathy is not about allowing others to treat you poorly. Instead, it allows you to understand their behavior and maintain your composure.
6. Document Patterns of Negativity
If you notice that one of your coworkers is constantly harassing you or other employees, start documenting incidents.
Tell the person off if they’re crossing your boundaries, then print off a paper trail. Some examples of documentation include:
- Repeated excuses for not completing work.
- Gossiping about other coworkers.
- Unwarranted critiques of your character.
Print off emails or note the time and date of specific incidents. It’ll come in handy if you ever need to escalate the situation to a higher power.
7. Offer Solutions Instead of Joining Complaints
Some people love to complain about everything but never follow through with solutions. If you have a coworker that fits that description, try offering helpful solutions instead of joining their rant.
You’ll be amazed how quickly a complainer will shut down when you’re not validating their feelings. Stay focused on being productive and positive, and they’ll soon take notice.
8. Know When to Take Action
At the end of the day, you’re not responsible for your coworkers’ behavior. If you’ve tried everything and they’re still being insulting, threatening, or harassing you, it’s time to take action.
Approach your supervisor or HR department with your documentation and address the issue calmly and professionally. Don’t let someone else’s behavior ruin your mental health.
Conclusion
Life’s too short to deal with negative coworkers day in and day out. If you learn how to set boundaries and take care of your emotional well-being, you can deal with them without letting it affect you.
Setting boundaries, staying calm, limiting exposure, avoiding absorption, practicing empathy, documenting unpleasant behavior, offering solutions, and knowing when to escalate are all great ways to deal with negative coworkers.
Remember that it’s not your job to change other people’s attitudes. It’s your responsibility to ensure their negativity doesn’t affect your mental well-being.
FAQ
Q: How do I deal with a negative coworker without causing more conflict?
A: Negative coworkers are often messy to deal with. If you can, avoid them without being rude or confrontational. Don’t engage in gossip and keep your cool if they attack you emotionally.
Q: Can negative coworkers actually affect my mental health?
A: Unfortunately, yes. If you work with negative people long enough, you’ll experience burnout, anxiety, and unnecessary stress. That’s why it’s important to set boundaries and practice self-care.
Q: Should I confront my negative coworker?
A: If you feel safe and comfortable doing so, clear communication is always the best solution. Calmly express your feelings and focus on the negative behavior instead of attacking their character.
Q: When should I talk to HR about a negative coworker?
A: If the negative behavior continues or escalates to harassment or intimidation, it’s time to talk to HR. Document specific incidents so you have something to reference if needed.
Q: Will my positive attitude affect my negative coworker?
A: It might! But don’t bank on it. You can encourage positive behavior by offering solutions to their problems and leading by example.
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