Workplace bullying is a pervasive issue that not only affects job performance but can also have profound consequences on an individual’s mental health. You may be experiencing workplace bullying and feel unsure of what is happening, how to handle it or what to say. This article will explore the various types of workplace bullying, strategies to handle it, effective communication with bullies or supervisors, and ways to protect and nurture your mental well-being while dealing with this challenging situation.

Types of Workplace Bullying

To better understand workplace bullying, let’s start by exploring the different ways it can be experienced.

  1. Verbal Bullying: Verbal bullying involves name-calling, belittling, yelling, and using derogatory language towards a colleague. This type of bullying can systematically erode self-esteem, creating a hostile work environment that takes a toll on one’s mental health.
  2. Cyberbullying: In this digital age, workplace bullying can extend to emails, instant messaging, or social media. Cyberbullying can be relentless, extending its reach into both work and personal spaces, making it particularly challenging to escape from.
  3. Physical Bullying: Although less common, physical bullying may involve intimidation, aggressive gestures, or even physical assault. Such actions can leave lasting trauma and fear.
  4. Social Isolation: Excluding a colleague, spreading rumors, or creating a hostile atmosphere can lead to social isolation, which can be emotionally taxing and detrimental to mental health.
  5. Sabotage and Undermining: Deliberate efforts to undermine a colleague’s work or reputation can lead to stress, anxiety, and decreased job performance.

Handling Workplace Bullying

Now that we’ve identified the types of workplace bullying, it’s important to know how to effectively address and handle these situations.

  1. Self-Reflection: Begin by assessing the situation and your feelings. Are you genuinely experiencing workplace bullying, or could it be a misunderstanding? Journaling your experiences can help clarify the situation and gain perspective.
  2. Seek Support: Having explored the types, the next steps in navigating this is to see how one can effectively handle workplace bullying. Seeking support from friends, family, or a therapist for emotional guidance can provide a safe space to express your feelings and concerns.
  3. Document Incidents: Documenting incidents is crucial in building a case against workplace bullying. Keep a record of each bullying incident, including dates, times, locations, and the people involved. This documentation can be invaluable if you decide to report the bullying.
  4. Confront the Bully (if safe): If you feel comfortable and safe doing so, consider addressing the issue directly with the person responsible. Use “I” statements to express your feelings and concerns. However, exercise caution to avoid escalating the situation.

Effective Communication with Bullies or Supervisors

Once you’ve taken steps to handle workplace bullying, it’s essential to effectively communicate your concerns with those involved.

  1. Meet with a Supervisor: Meeting with a supervisor and addressing the issue professionally is essential. Staying calm and composed is crucial during these interactions, as emotional reactions can be used against you.
  2. Stay Calm and Professional: Maintain professionalism throughout all interactions, whether with the bully or supervisors. Emotional reactions can be used against you.
  3. Set Boundaries: Clearly communicate your boundaries to the bully. Let them know that their behavior is unacceptable and that you expect respect.

Protecting Your Mental Health

Addressing workplace bullying is vital, but it’s equally important to safeguard your mental well-being throughout the process.

  1. Practice Self-Care: Prioritize self-care by engaging in activities that bring you joy and relaxation outside of work, such as exercise, meditation, hobbies, or spending time with loved ones.
  2. Seek Professional Help: If workplace bullying has taken a toll on your mental health, consider consulting a therapist or counselor who specializes in workplace stress and harassment. If you are not sure how to get started, call us at Capital EAP (518) 465-3813, we can help you begin counseling services as well as provide referrals.
  3. Consider a Change: In severe cases where the workplace remains toxic despite efforts to resolve the issue, contemplate seeking alternative employment opportunities. Your mental health should be a top priority.

Workplace bullying is a distressing experience that can have severe repercussions on your mental health. Identifying the types of bullying, knowing how to handle it, effectively communicating with those involved, and prioritizing self-care are essential steps to protect your well-being. Remember that you deserve a safe and respectful work environment, and seeking help is a sign of strength, not weakness. If you are experiencing workplace bullying and it is influencing your mental health, please reach out to us. Know that Capital EAP is here to help. You can call us at 518-462-6531 to schedule an appointment.

By, Denelle Abel, LMHC, EAP Clinical Supervisor