Recovery from workplace bullying can be a long and difficult process. It requires strength, resilience, and understanding of how to take charge of the situation. This blog post will provide helpful tips and advice on reclaiming your power and beginning the recovery from workplace bullying. From understanding your rights and creating healthy boundaries to seeking help and rebuilding your self-confidence, we’ll cover the steps that can help you take charge of your recovery from workplace bullying.
Acknowledge that you’re being bullied
The first step towards recovery from workplace bullying is acknowledging it is happening. Many people who experience workplace bullying may be in denial about what is happening, and this can make it difficult to take action to stop it.
If you are experiencing workplace bullying, it is important to recognise the signs. Workplace bullying can take many forms, from verbal abuse and intimidation to exclusion and undermining. If you feel that a colleague or boss is targeting you, and you feel uncomfortable or threatened, then it is likely that you are experiencing workplace bullying.
Acknowledging that you are being bullied is an important first step towards action. Once you have recognised the situation, you can begin to take steps to address the problem and move towards recovery.
Talk to someone who can help
One of the most important steps towards recovering from workplace bullying is to talk to someone who can help. This can be a trusted friend, family member, or colleague you feel comfortable confiding in. Alternatively, it could be an HR or union representative if your workplace has one.
When you speak to someone about your experiences of workplace bullying, it can be a huge relief to have your concerns validated. You may also receive valuable support and advice about what steps you can take to address the situation.
Choosing someone you feel safe and comfortable talking to is important. Workplace bullying can be a sensitive and personal topic, so speaking openly and honestly about your experiences without fear of judgment or criticism is important.
Some things to consider when choosing someone to talk to include their ability to keep things confidential, their experience with workplace bullying (either personally or professionally), and their willingness to listen and support you through this challenging time.
Remember, you don’t have to go through this alone. Speaking to someone who can help is an important step towards recovering from workplace bullying and reclaiming your sense of self-worth and dignity.
Create a support network
Building a support network is one of the most important steps towards recovery from workplace bullying. This network can consist of trusted colleagues, family members, friends, or even professional counsellors.
Having people to talk to and confide in can help you feel less isolated and give you the emotional support you need during this difficult time. It’s essential to choose empathetic, understanding, and trustworthy individuals who can provide you with practical advice and encouragement.
When building your support network, be selective about who you share your experiences with. Maintaining your privacy and ensuring you feel safe when discussing bullying incidents is important.
One helpful way to build a support network is by joining a support group or online community. Here, you can connect with others who have experienced similar situations, learn coping strategies, and find emotional support.
Keep a record
One of the most effective ways to take charge of your recovery from workplace bullying is by keeping a record of everything that happens. This can be a helpful tool to provide evidence of the bullying and to track your progress as you deal with it.
Your record should include all instances of bullying behaviour, including the date, time, location, and what was said or done. You may also want to document witnesses or people present during the incident.
It’s important to be as detailed as possible in your record, as this can be helpful if you decide to report the bullying to your employer or seek legal action.
Keeping a record can also help you identify patterns in bullying behaviour, which can help create strategies to avoid or respond to it.
Remember, your record should be kept confidential and secure. It’s a personal tool to help you recover and should not be shared without your permission.
Set boundaries
When dealing with workplace bullying, setting boundaries is key to your recovery. This means establishing what is and is not acceptable behaviour towards you in the workplace. When you are clear on what you will and will not tolerate, you can better communicate with others and maintain your well-being.
Start by assessing your work environment. Identify the behaviours that make you feel uncomfortable, upset, or threatened. For instance, if someone yells at you, belittles you, or speaks to you condescendingly, that may be a behaviour you want to address. Once you have identified these behaviours, create a list of boundaries you would like to implement. Be specific about what you will and will not accept, and clearly communicate those boundaries to the bully or any other co-workers involved.
It’s important to be firm in your boundaries and open to listening to other’s perspectives. You may find that a co-worker is unaware of their behaviour’s impact on you and is willing to make changes. However, if the bullying behaviour persists, you may need further action.
Setting boundaries can also involve establishing consequences for inappropriate behaviour. For instance, if a co-worker belittles you, you may stop engaging with them or escalate the issue to management. When others see that you are serious about protecting yourself, they may be less likely to bully you. Whatever your boundaries may be, be sure to enforce them consistently.
Don’t take it personally
It can be difficult not to take the treatment personally when dealing with workplace bullying. You may feel like you’re being targeted because of something about you – your skills, your personality, or even your appearance. However, it’s important to remember that workplace bullying concerns the bully’s issues, not yours.
Bullies often pick on their targets because they see something they want to tear down or exploit in them. It could be that you’re competent and successful or vulnerable somehow. But whatever the reason, it’s not about you. The bully’s behaviour says more about them than it does about you.
So, don’t let the bully’s behaviour get to you. Don’t internalise their criticisms or take their abuse as a reflection of your worth. Instead, remind yourself that their behaviour is unjustified and unacceptable. You have the right to be treated with respect and dignity and don’t have to tolerate bullying.
One way to avoid taking it personally is to maintain an objective perspective. Look at the situation as if you were an outsider, and try to analyse the bully’s behaviour objectively. What is driving their behaviour? What do they hope to gain? Once you can see the bigger picture, it’s easier to detach yourself emotionally and avoid getting sucked into the drama
Practice self-care
When you’re experiencing workplace bullying, prioritising your well-being cannot be easy. However, taking care of yourself is crucial to your recovery. Here are some self-care tips to help you get started:
- Practice relaxation techniques: Meditation, deep breathing, or yoga can help you reduce stress and improve mental health.
- Take care of your physical health: Exercise regularly, eat a healthy diet, and get enough sleep to keep your body strong.
- Engage in activities you enjoy: Spending time with friends and family, reading a book, or pursuing a hobby can help you relax and improve your mood.
- Set realistic goals: Focusing on small achievable goals can give you a sense of accomplishment and help boost your self-esteem.
- Practice self-compassion: Treat yourself with kindness and understanding. Recognise that you are not to blame for the bullying, and don’t beat yourself up over the situation.
Remember, self-care isn’t selfish. Taking care of yourself can help you feel more confident and better equipped to deal with the challenges of recovery. So, prioritise your self-care and make time for yourself each day.
Seek professional help
Seeking professional help is an important step in recovering from workplace bullying. A therapist or counsellor can provide a safe space to discuss your experiences, emotions, and coping strategies. They can help you understand why the bullying occurred, how it affected you, and how to overcome the trauma. Sometimes, they can also provide resources for legal action or mediation with your employer.
If you’re hesitant to seek professional help, remember it’s not a sign of weakness. It’s a brave decision to prioritise your mental health and well-being. You don’t have to face this alone. Some qualified professionals can guide you towards healing and empowerment.
When seeking professional help, consider the following tips:
– Look for a therapist who specialises in workplace bullying or trauma. They should have experience working with individuals who have experienced similar situations to yours.
– Choose someone who you feel comfortable with and trust. A good therapist will listen to you without judgment and tailor their approach to your needs.
– Be honest and open during sessions. It’s important to honestly share your experiences, thoughts, and feelings so your therapist can help you effectively.
– Remember that healing takes time and effort. Don’t be discouraged if progress feels slow or difficult at times. You can recover and thrive after workplace bullying with consistent effort and support.