Once you have an idea for how much this anxious thinking has invaded your mindset, you can start to do something about it. Simply documenting your thoughts can be one way to release the hold they have over you. Keep a journal to note how often these thoughts are ocurring, and try to get to the bottom of what they’re really about. For the next week or so, notice each time you harbor a paranoid thought. The first step in changing any behavior is to realize that it’s happening. When suspicion, fear, and persistent worst-case scenario thinking threaten to negatively impact the quality of your work life, your only response is to ditch the paranoia once and for all. Low self-esteem is another culprit, making it hard for you to accept the pleasant nature of your current workplace at face value. If you’re generally worrisome or anxious, your paranoia is likely to be even worse. You can’t quite shake the idea that things are different, better now, and so you constantly question the motives of your colleagues.

Remembering a toxic office culture (or boss) may leave you feeling vulnerable even after you’ve moved on. And it can be especially troublesome when you can’t rid yourself of the memories from previous unpleasant work environments. This kind of thinking can be hard to escape. In your next job, you’re literally afraid to use your vacation days for fear of your boss’ uncharitable reaction. Then there’s the supervisor who looks annoyed every time you request time off or ask to leave early for a doctor’s appointment. Now, you hear your manager and colleagues laughing in the next room, and you’re convinced they’re making fun of something you said. Maybe she even called out your mistakes in front of other team members or taunted you in meetings when she was having a bad day. Or perhaps you’ve had a difficult manager who never really supported or praised your hard work and efforts. You go into your next job, holding your breath, waiting for the axe to fall again. You have no idea what you did to deserve it-you were sure you’d be in the group of people the company kept. Then one day, unexpectedly, you get laid off. Say you’ve been in an organization that’s been through a lot of change. This is especially true when negative things happen and you find yourself waiting for them to happen again. Of all the things that can make you worry at work, some of the worst are the problems you create.

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