Tuesday, December 5, 2023

Bouncing Back – 5 Strategies for Recovery from Workplace Bullying

Are you a victim of workplace bullying? If so, it’s important to know that recovery from workplace bullying is possible. It may not seem like it right now, but there are proven strategies that can help you regain your confidence and reclaim your self-esteem. In this blog post, we’ll discuss seven strategies you can use today to help you recover from the effects of workplace bullying.

Understanding Workplace Bullying

Workplace bullying is a growing problem that affects a significant number of workers worldwide. It is defined as repeated, malicious, and intentional behaviour directed towards an individual or group of workers that creates an intimidating, offensive, or hostile work environment.

Bullying may take various forms, such as verbal abuse, threats, intimidation, social exclusion, and harassment. It can also include sabotaging work, setting unrealistic goals, or micromanaging to undermine an employee’s self-esteem.

Workplace bullying has far-reaching impacts on mental health and well-being. Studies have shown it can lead to anxiety, depression, stress, and post-traumatic stress disorder (PTSD). The longer the bullying continues, the more severe the effects on the victim’s health.

If you’re a victim of workplace bullying, it’s essential to understand that it’s not your fault, and you’re not alone. Many people experience bullying in the workplace, and it’s not a reflection of your worth as a person or a worker.

In the next sections, we’ll explore strategies for recovering from workplace bullying, beginning with seeking professional help and support.

The Impact of Workplace Bullying on Mental Health

Workplace bullying is not just an unpleasant experience; it can have severe consequences for an individual’s mental health and overall well-being. Those who have been bullied at work often experience increased levels of anxiety, depression, and stress. This can lead to a lack of concentration, low motivation, and even physical symptoms such as headaches and sleep disturbances.

Studies have shown that individuals who experience bullying at work are more likely to develop mental health problems such as post-traumatic stress disorder (PTSD) and suicidal thoughts. They may also suffer from decreased self-esteem, a loss of confidence, and an inability to trust others.

Furthermore, workplace bullying can cause social isolation and alienation, making it difficult for individuals to connect with others at work. This can lead to feelings of loneliness and can worsen the symptoms of depression and anxiety.

In many cases, workplace bullying can result in the loss of employment, further exacerbating financial insecurity, stress, and depression.

It is essential to recognize the significant impact of workplace bullying on an individual’s mental health and take the necessary steps to address the situation. Seeking professional help and support, practicing self-care, developing coping mechanisms, addressing the situation directly, and considering legal options are all critical strategies for recovering from workplace bullying.

Seek Professional Help and Support

Dealing with workplace bullying can be a traumatic experience, and it’s not uncommon for individuals to suffer from depression, anxiety, and post-traumatic stress disorder (PTSD). Seeking professional help and support is a crucial step in recovering from workplace bullying. Here are a few options to consider:

  1. Therapy: Talking to a mental health professional, such as a therapist or counsellor, can be helpful in processing your experience and developing coping strategies. Therapy can help you work through the trauma, manage symptoms of anxiety and depression, and improve your overall mental health.
  2. Employee Assistance Program (EAP): Many employers offer EAPs as part of their benefits package. EAPs provide free, confidential counselling services to employees and their families. This can be a helpful resource for individuals who need immediate support and don’t have access to mental health care.
  3. Support groups: Joining a support group can help you connect with others who have experienced workplace bullying. Sharing your story with others who have been through a similar situation can be a cathartic experience and provide a sense of community.
  4. Human resources: If you feel comfortable, you can reach out to your HR department for support. HR may be able to provide resources for mental health support or help you address the bullying situation.

Remember, seeking professional help and support is not a sign of weakness. It takes courage to reach out for help, and doing so can be a vital step in your recovery.

Practice Self-Care

One of the most important things you can do for yourself after experiencing workplace bullying is to practice self-care. This means taking time to focus on your own physical and emotional needs, and prioritizing your well-being. Here are some self-care strategies to try:

  1. Exercise: Regular physical activity can help reduce stress, improve mood, and boost overall health. Whether you prefer running, yoga, or a team sport, find a form of exercise that you enjoy and commit to doing it regularly.
  2. Connect with loved ones: Spending time with friends and family can help remind you of your worth and give you a sense of belonging. Make plans to connect with people who uplift and support you.
  3. Eat well: A healthy diet can give you the energy and nutrients you need to feel your best. Focus on eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins.

Recovery from workplace bullyingDevelop Coping Mechanisms

In addition to seeking professional help and practicing self-care, developing coping mechanisms is a critical component of recovering from workplace bullying. Coping mechanisms are strategies or tools that individuals can use to manage the stress and emotional turmoil associated with bullying.

One effective coping mechanism is mindfulness. Mindfulness involves intentionally focusing on the present moment and accepting it without judgment. Practicing mindfulness can help individuals disengage from negative thoughts and emotions associated with the bullying experience.

Another coping mechanism is setting healthy boundaries. Setting boundaries can involve limiting contact with the bully, asserting oneself, and saying no to unreasonable demands or requests. It is essential to communicate boundaries assertively and consistently.

Engaging in physical activity or hobbies is another way to cope with workplace bullying. Activities like exercise, yoga, or art can be beneficial in releasing pent-up emotions and promoting relaxation.

Address the Situation Directly

When it comes to dealing with workplace bullying, one of the most effective strategies is to address the situation directly. This involves confronting the bully and making it clear that their behaviour is unacceptable.

Confronting the bully may feel intimidating, but it can be a crucial step towards recovery. Here are some tips for addressing the situation directly:

  1. Plan what you want to say: Before you confront the bully, take some time to plan out what you want to say. Make a list of the specific behaviours that you find unacceptable and practice communicating your concerns in a clear and assertive manner.
  2. Stay calm and professional: When confronting the bully, it’s important to stay calm and professional. Avoid getting emotional or confrontational, as this can escalate the situation and make it more difficult to resolve.
  3. Use “I” statements: When communicating your concerns, use “I” statements instead of “you” statements. For example, instead of saying “You’re always bullying me,” say “I feel like your behaviour is unacceptable and it’s impacting my work.”

Consider Legal Options

If all other strategies have been exhausted and the workplace bullying continues, it may be time to consider legal options. In some cases, legal action may be the only way to hold the bully accountable and ensure that the behaviour stops.

One option is to file a complaint with the company’s HR department or with a government agency such as the Equal Employment Opportunity Commission (EEOC). This can help to initiate an investigation and may lead to disciplinary action or legal consequences for the bully.

Another option is to consult with an attorney who specializes in employment law. They can help you understand your legal rights and options, and may be able to assist you in pursuing legal action against the bully or the company if necessary.


Workplace bullying can be a traumatic experience that leaves individuals feeling powerless and demoralized. However, recovery from this type of trauma is possible. In this post, we’ve outlined seven proven strategies for bouncing back from workplace bullying. Seeking professional help and support, practicing self-care, developing coping mechanisms, addressing the situation directly, considering legal options, and most importantly, understanding that recovery takes time, are all essential components to your journey towards healing.

Remember, workplace bullying is not your fault, and you are not alone in this experience. By following these strategies and seeking help when needed, you can take the first steps towards reclaiming your power and thriving in your work environment. Don’t give up hope – recovery is possible, and a brighter future awaits.

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