How do you unlearn survival mode after a toxic job? My last job gave me intense anxiety, and even though this new role is healthier, I can feel myself bracing for something bad. I’m trying not to bring old trauma into a new situation, but it’s hard.

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One thing that helped was paying attention when nothing bad happened. Like actively noticing "my boss gave me feedback and it was normal, fine and free of personal attacks." Sounds dumb, but it can make a difference, especially if you're inclined to always expect the worst.

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Quit looking for demons around every corner and behind every request. Handle projects as they come and keep all communication as a record.

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Give yourself some time to adjust. You didn't learn survival mode overnight and you won't unlearn overnight. Sometimes I feel like paralegals need a support group where we can talk about how to recover from toxic situations.

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