How To Deal With Workplace Bullying

Last Updated on: 3rd May 2025, 08:30 pm

Would you even think that bullying in the workplace is still a thing in 2025? But it is! Whether a colleague is belittling you about being unhappy when they know you have mental health problems. Or if it is someone picking at you when you are trying to do your job to the best of your ability. Or someone is constantly on at you despite having a disability, and you physically cannot do that part of the job. Even being the only woman in an old boys’ club, can see yourself being a victim of bullying. There are ways to deal with workplace bullying, you just need to know where to find that help.

Dealing with bullying in the workplace is a deeply challenging experience that can affect your emotional well-being, job performance, and overall mental health. When it affects you like this, it gives the bullies more ammunition to throw at you. So it feels like you have fallen into a trap. It’s important to address your situation effectively and take steps to protect yourself. Here are some ideas to help you cope with workplace bullying and hopefully make it go away!

Understanding Workplace Bullying

Workplace bullying is defined as repeated, unreasonable actions directed at an employee. This is intended to intimidate, degrade, or humiliate and hurt you or your work colleagues. It can come in many forms, including verbal abuse, exclusion, sabotage of your work, or even physical intimidation. Recognising the behaviour as bullying is the first step toward addressing it. Some examples of workplace bullying include:

• Being constantly criticised or belittled by someone.
• Being excluded from meetings, work WhatsApp groups or team activities.
• Having your work sabotaged or undermined when you’re trying to work to the best of your ability.
• Being the subject of gossip or rumours, whether they are true or not. Your colleagues shouldn’t be talking to someone else about you.
• Facing threats or intimidation from a colleague.

As soon as you realise that this behaviour is not acceptable, you will realise you need help with the situation. It is your right to work in a safe and respectful environment.

Step 1: Stay Calm And Professional

When you come face to face with bullying, it’s natural to feel angry, sad, and frustrated. However, reacting emotionally in the moment can escalate the situation; they will see you as a victim, and it will encourage them to bully you more. Instead, focus on staying calm and composed. You are a strong person, and you can do this! This doesn’t mean ignoring the bullying; it means responding to the bully in a way that protects your dignity. For example, if the bully makes a rude comment, you can respond with something like: “I don’t appreciate being spoken to like that.” Or you can also reply with “Let’s keep this conversation professional.” It is a short and to-the-point reply, and should stop the situation. Using assertive and respectful language can help set boundaries without escalating the conflict.

Step 2: Document Every Incident

One of the most important steps in addressing workplace bullying is to keep a detailed record of every incident of bullying. This documentation will be vital if you decide to escalate the issue to HR or management. Your records should include: Dates and times of the incidents in which bullying has occurred. Details of what happened, including what was said or done in a situation. Witnesses, if any, who were present when the situation happened. Your workplace might have CCTV, so remembering the time is crucial! Evidence, such as emails, messages, or notes, is important.

For example, if a colleague sends you a demeaning email, save a copy of it. If they make a rude comment during a meeting, note the time and who else was present. These records will strengthen your case and provide clarity when you discuss the issue with HR or management.

Step 3: Set Boundaries

If you feel safe enough with your bully, address them directly and let them know their behaviour is out of order. Sometimes, bullies are unaware of the impact of their actions, and a firm conversation can make them reconsider their behaviour. Sometimes we all get carried away with jokes at work, we just need to know not to cross ‘that line’. Here are some ways to set boundaries: “I’ve noticed you’ve been interrupting me during meetings. I’d appreciate it if you let me finish my points.” Or “The comments you’ve been making about my work are unhelpful. If you have constructive feedback, I’m happy to hear it.” It’s important to remain calm and assertive during these conversations. Avoid retaliating or engaging in arguments, as this might make the situation worse.

Step 4: Seek Support

You don’t have to face workplace bullying alone. Reach out to trusted colleagues, friends, or family members to share your experiences and seek advice. Talking to someone you trust can provide emotional relief and help you gain perspective on the situation.

If your workplace has an HR department or a manager you trust, consider reporting the bullying. When doing so, present your documented evidence and explain how the behaviour is affecting your work and well-being. Use clear and concise language, such as:

• “I’ve been experiencing repeated instances of [specific behaviour], which is impacting my ability to perform my job effectively. Here are some examples.”

HR departments are typically trained to handle these situations and may offer solutions such as mediation, reassignment, or disciplinary action against the bully.

Step 5: Know Your Rights

In the UK, employees are protected from bullying and harassment under workplace laws. Harassment related to characteristics like gender, race, age, or disability is illegal under the Equality Act 2010. While bullying that doesn’t fall under harassment isn’t always illegal, employers have a duty of care to ensure a safe working environment.

Research your company’s policies on bullying and harassment. Most organisations have procedures in place for addressing such issues, including formal complaint processes. If your employer fails to address the problem, you may consider seeking legal advice or contacting external organisations like the Citizens Advice Bureau for guidance.

Step 6: Focus on Your Mental Health

Workplace bullying can take a toll on your mental health, leading to stress, anxiety, or even depression. Your own self-care is an essential way to help you cope with bullying. Here are some ways to support your well-being:

• Talk to a therapist or counsellor to process your emotions and develop coping strategies.
• Practice relaxation techniques, such as mindfulness or deep breathing, to manage stress.
• Engage in activities you enjoy, like hobbies, exercise, or spending time with loved ones.
• Take breaks from work if needed to recharge and regain your strength.

Remember, looking after yourself is just as important as performing your job. Don’t hesitate to ask for help if you’re struggling at work. It is your employer’s responsibility to look after your mental health at work.

Step 7: Consider Mediation For Workplace Bullying

If the bullying continues despite your efforts to address it, mediation may be a helpful option. Mediation is a third party that has a discussion between you and the bully to resolve the conflict. This approach can be particularly effective if both parties are willing to participate in good faith. Speak to the HR department to see if mediation services are available in your workplace. During mediation, focus on expressing how the behaviour has affected you and what changes you’d like to see.

Step 8: Take Further Action If Necessary With Workplace Bullying

If the bullying persists and your employer fails to address the issue, you may need to take further action. This could include:

• Filing a formal grievance with your employer.
• Seeking legal advice from an employment solicitor.
• Contacting external organisations like ACAS or Citizens Advice for support.

In extreme cases, you may decide to look for a new job where you feel valued and respected. While leaving a toxic workplace can be difficult, prioritising your well-being is essential.

You Are Not Alone With Workplace Bullying!

Workplace bullying is never acceptable, and you deserve to work in an environment where you feel safe and respected. Addressing bullying can be daunting, but taking proactive steps can help you regain control and protect your mental health. Remember, you are not alone. Many people have faced bullying in the workplace and successfully overcame it. By documenting the incidents, seeking support, and standing up for yourself, you can navigate this difficult situation and emerge stronger