4 ways to deal with a bad boss or coworker when quitting isn't an option

Depending on your company's size and departments, you might have an HR representative you can talk to about what's going on, and get their help on what can be done to fix your current situation.

If that's an option for you, Heather Hubbard, a former attorney and Founder of All Rise, recommended speaking to someone in HR and being transparent.

"If someone in a company is acting in an inappropriate or abusive manner, be transparent with HR that you 1) are not leaving, and 2) are trying to deal with the situation the best you can from a mental health standpoint," Hubbard said. "However, it is important to be cognizant that if you are experiencing this hardship with a colleague or boss, most likely someone else is too. HR needs to know in order to interject, have your back, and know that there is an internal stressor in the company that could jeopardize their business."

When you're dealing with a difficult boss, you're also dealing with the exchange of emotions. While you wish you could just tell the person off and unleash a long monologue about how horrible they've been to you, you understand you can't just do that. However, you can learn how to manage your reactions so that you don't mirror aggressive behavior back to your boss.

While that doesn't sound easy to do, Hubbard suggested starting with a mindfulness practice.

"Mindfulness practices are a great resource to learn various grounding techniques, such as responding without reacting. With this concept, understand that just because something is happening does not make it real," said Hubbard. "Create space between your thoughts and your reactions. If someone's words or actions immediately make you want to be emotional or fly off the handle then the best thing to do is process a situation differently. Techniques and exercises can help you learn nonjudgmental practices for both yourself and the toxic person, and how to utilize compassion in high intensity situations."

Tap into powerful negotiation techniques that can manipulate your boss into realizing how they are treating you and how their communication style is a complete mess. The first thing you can try is the art of active listening.

James Killian, a licensed professional counselor, said implementing active listening skills with horrible bosses plays a crucial role in minimizing miscommunication.

"This involves repeating back what you hear followed by a request for confirmation. For example, 'So what I'm hearing you say is… Is this what you meant?' This will allow the boss to hear their perspective from someone else's viewpoint and provides them the opportunity to clarify," Killian said.

Next, try disarming them by validating their frustrations. Killian said it can be very difficult to continue to be angry or upset with someone when they completely acknowledge your feelings.

"For example, say 'I completely understand your frustration. I don't blame you one bit for being upset. I would be just as upset if not more.' This kind of validation lets them know they are being heard, doesn't appear defensive, and can disarm their emotional upheaval," Killian said.

Showing up to work every day with the headache of a horrible boss is exhausting and emotionally draining. But thinking about your game plan, whether it's to document communication and bring it to HR, or to spend time learning how to shake them up with your assertive behavior so they can see how they are treating you, is worth a try.