How to Cope with Workplace Bullying and Regain Your Power

Workplace bullying can leave you feeling trapped, anxious, and powerless. It can range from subtle behaviours like eye-rolling and dismissive comments to more overt acts like public humiliation and unwarranted criticism. Understanding what constitutes bullying, documenting your experiences, and seeking the right support can help you regain control and protect your well-being.

Recognising Workplace Bullying

Workplace bullying is more than occasional insensitivity or conflict. It involves a power imbalance, repeated unwanted behaviour, and actions that are offensive, intimidating, or malicious. It can manifest as:

• Exclusion or Isolation: Being left out of meetings, projects, or social events.

• Undermining Your Work: Falsely claiming credit for your efforts or unfairly criticising your performance.

• Personal Attacks: Publicly criticising, mocking, or belittling you.

If you are unsure whether your experiences qualify as bullying, reflect on whether the behaviour is repeated, unreasonable, and has caused you emotional distress.

Strategies for Dealing with Workplace Bullying

1. Document the Behaviour:

   • Keep a record of incidents, including dates, times, locations, and any witnesses.

   • Detail how the behaviour impacted you and whether it was part of a pattern.

2. Consider Speaking to the Perpetrator:

   • If you feel safe, request a private conversation.

   • Use statements like, “I feel uncomfortable when…” to convey the impact of their actions without assigning blame.

3. Seek Support:

   • Approach trusted colleagues who may have witnessed the behaviour.

   • Consult with HR or a manager to discuss the situation and your concerns.

4. Take Care of Yourself:

   • Prioritise sleep, exercise, and mindfulness practices to reduce stress.

   • Consider seeking support from a therapist or counsellor to process your experiences.

5. Evaluate Your Options:

   • If the bullying persists, consider requesting leave to regain your emotional balance.

   • Reflect on whether the current workplace is the right environment for your well-being.

   
   

Remember, no one deserves to be bullied, and you have the right to work in a safe and respectful environment.

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