First start taking your sick leave, never apologise.
Learn to backheel jobs and questions, better you speak to management, this isn't my department ect
Next look at successful people, they always job hop.
Last is simple, embellish your qualifications, job role and experience, apply for new jobs, network, only apply for jobs which are better than your own or 10-15% higher salary.
Realise you will never get a true promotion, ie a higher position they will just give you a title like senior or head, but not give you a written contract, just more work and responsibilities but no underlings.
Start taking extended coffee breaks in other dept rooms, relax in the smoking area, just getting some fresh air, ask for an email before you do someonelse's work, if they don't send you an email don't do it.
Instead of spending 90% of your work time, working, spend 50% working, the rest net-working, looking for other opportunities and kissing ass.
First thing you can do is look for a company transfer or switch to another department.