Sarah never wanted Mondays. Her stomach knotted with fear on Sunday nights, knowing what was in store the next day – the mocking "jokes", the way her ideas were always ignored, the whispers that stopped the moment she walked into the room.
In my experience, this happens more than we think, and it takes courage to stand up and make the change. The truth is, workplace bullying isn't just a bad day at the office; it's a pattern of draining, destructive behaviour that crushes your confidence and can chip away at your joy.
So, what does workplace bullying look like? It goes beyond the physical; it's the constant criticism, the humiliating comments, the feeling of being iced out on purpose. Maybe its emails attacking your work or hurtful rumours swirling around the breakroom. Bullies aim to wear you down until you feel small and powerless.
Are you dreading Monday mornings? Struggling to focus at work, wondering what else they'll throw at you? Workplace bullying crushes your productivity and makes it hard to feel good about what you do. That stress follows you home, dimming your life outside of work, and straining your relationships. It can also erode your mental wellbeing, contributing to anxiety, depression, and worse.
Taking Back Control - Practical Strategies
The emotional toll of bullying is heavy, and seeking professional support and therapy is incredibly important for addressing these impacts. However, alongside your healing journey, there are things you can start doing on your own to manage the situation and protect yourself as you regain your strength.
- Documenting the Behaviour: It might feel overwhelming but start keeping track of incidents of bullying. Include dates, times, what was said or done, and if anyone else witnessed it. This becomes valuable evidence should you decide to report the situation to HR or take further action.
- Navigating Workplace Resources: Do some research into your company's anti-bullying policy (if they have one). Familiarize yourself with your rights as an employee. Many industries also have dedicated reporting bodies. Knowing these channels exist can be empowering.
- Standing Up for Yourself (When Possible): This isn't about changing who you are. However, when it feels safe to do so, practicing simple, clear responses can put limits on some types of bullying behaviours. For example, if a coworker constantly belittles your work, try calmly saying, "I don't appreciate your tone. Can we discuss this more constructively?"
- Setting Boundaries: If the bullying occurs on work email or during off-hours, it's okay to put in some safeguards. This could mean muting notifications, checking work email only at defined times, or, in more extreme cases, temporarily blocking a persistent harasser. Remember, you are entitled to disconnect and de-stress when you're not at work.
These strategies won't erase the hurt of bullying, but they can start shifting the power dynamic, so you have a greater sense of agency.
Healing is Possible
It doesn't have to be this way. In counselling, you can develop powerful tools to manage the anxiety, rebuild your confidence, and set healthy boundaries. The goal isn't merely surviving a bully; you can thrive again, both professionally and personally.
If workplace bullying is eroding your happiness, you are not alone. Please reach out. Let's work together at Three Oaks Therapy in Milton Keynes to break the cycle of bullying and create a brighter, healthier future for you.
Additional Resources:
- ACAS – Bullying and harassment at work: https://www.acas.org.uk/bullying-at-work
- National Bullying Helpline: https://www.nationalbullyinghelpline.co.uk/