Leave a Toxic Job Without Burning Out: Coaching Case Study

If you’re wondering how to leave a toxic job but feel terrified about money, reputation or “what comes next,” this story is for you. My client came to me exhausted, scared to make a move, and convinced that leaving her toxic job would destroy her life.

Situation: Body in Burnout, Mind in Survival Mode

She was completely burned out. Her boss was toxic, her body was shutting down: no appetite, fainting, insomnia, sleeping pills. And yet, she was afraid to leave a toxic job that was clearly destroying her health.

Her words in our first session: “If I quit, I’ll never find a better job. My family will starve.”

It was a belief so deeply rooted that it dictated every decision.

Why It’s So Hard to Leave a Toxic Job

On paper, she was safe enough: she had savings that could support her for about seven months. Rationally, she knew she could survive if she left. But emotionally she felt trapped.

That’s the paradox many people face when they try to leave a toxic job:

Your nervous system is in constant survival mode.
Old stories from childhood or earlier career experiences whisper: “You’re lucky to have any job at all. Don’t risk it.”
Burnout makes thinking clearly almost impossible.

According to the World Health Organization, burnout is recognised as an occupational phenomenon caused by chronic workplace stress that has not been successfully managed. When you are in that state, it’s almost impossible to imagine that you can safely leave a toxic job and build something better.

What We Did Together

In our third session, we used a gentle re-imprinting process to trace her core belief back to its origins.

Step by step, she discovered that the thought “I can’t survive without this job” was not the truth. It was a learned story from the past, connected with moments when there really wasn’t enough money and she had to fight for every opportunity.

When she saw this clearly, something shifted. Instead of asking “What if I leave this toxic job and everything collapses?” she began to ask, “What if I leave this toxic job and finally have space to breathe and grow?”

We also worked with her body:

Short daily practices to calm her nervous system.
Simple routines to restore sleep and appetite.
Small, realistic actions she could take while still in the job (updating LinkedIn, reaching out to old contacts, clarifying what kind of work she wanted next).

Results: From Toxic Job to New Opportunities

That Friday, she sent me a photo of her resignation letter.

Over the weekend, she updated her LinkedIn profile and said out loud for the first time: “I deserve work that doesn’t make me sick.”

By Monday, a recruiter had already contacted her about a new opportunity. Within weeks she was interviewing for roles that matched her values and strengths, not just her survival fears.

Most importantly, she no longer believed that she had to stay in a toxic job to keep her family safe. She had proof, in her own experience, that she could make brave decisions and still be okay.

What This Means for You if You Want to Leave a Toxic Job

Sometimes the biggest transformation isn’t changing your job; it’s changing the story you tell yourself about what’s possible.

If you are trying to leave a toxic job, here are a few questions to explore:

What story are you telling yourself about what will happen if you leave?
Where did that story come from? Is it absolutely true today?
What evidence do you already have that you’re more resourceful and resilient than this story suggests?
Who could support you in leaving a toxic job in a way that is thoughtful, safe and aligned with your values?

If you recognise yourself in this story and want support to leave a toxic job or to create a healthier relationship with work, you can read more about my coaching for leaders on my website or book a first conversation with me.