Workplace bullying

Workplace bullying is a pattern, not a single bad day or a disagreement. It typically involves repeated behavior over time that a reasonable person would see as degrading, threatening or unfair.

It can be open, such as shouting or public criticism, or subtle, such as being left out of meetings or given impossible deadlines. A toxic boss may use their authority to control, belittle or isolate someone. Mobbing describes situations where several colleagues gang up on one person.

Bullying overlaps with but is not always the same as harassment at work. In many countries, harassment linked to characteristics such as race, sex, religion, disability, age or sexual orientation is specifically prohibited by law, and a hostile work environment may give rise to legal protections. Workplace rules and laws vary by country and employer, so it can help to check your employer's policies and, if needed, seek advice from a human resources department, union or employment lawyer.

Common signs of bullying at work include:

• Constant, unjustified criticism or nitpicking.
• Being shouted at, insulted or mocked, in private or in front of others.
• Having work taken away, being set up to fail or given unrealistic targets.
• Being excluded from meetings, information or social events.
• Rumors, gossip or attacks on your reputation.
• Threats about your job or performance reviews used as punishment.
• Others taking credit for your work.

A toxic workplace may also show broader patterns: high staff turnover, fear of speaking up, blame culture and leaders who ignore or reward aggressive behavior. Many people start to doubt themselves and wonder whether they are overreacting. If you feel consistently anxious, small or unsafe at work because of how you are treated, your experience deserves to be taken seriously.

Being bullied at work can have effects that last long after the situation ends. People commonly describe:

• Anxiety, dread before work and difficulty switching off.
• Low mood, loss of confidence and feelings of shame.
• Sleep problems, headaches, stomach issues and fatigue.
• Difficulty concentrating and making mistakes, which can feed the bullying cycle.
• Irritability and strain on relationships at home.
• Symptoms similar to post-traumatic stress, such as replaying incidents or feeling on edge.

Over time this can lead to burnout, depression or an anxiety disorder. Some people start drinking more or withdrawing socially to cope. The effects are not a sign of weakness; prolonged stress and humiliation affect anyone's nervous system. Recognizing the impact is important both for your health and for documenting what is happening.

Every situation is different, and safety comes first. Steps that many people find useful include:

• Keep a record: note dates, times, what happened, who was present and how it affected you. Save emails and messages.
• Speak to someone you trust at work or outside it, so you are not facing it alone.
• Check your employer's policies on bullying, harassment and grievances.
• Raise the issue with a manager you trust, human resources or a union representative if you have one.
• If it feels safe, calmly and briefly state that the behavior is not acceptable.
• Seek independent advice about your rights if the situation is serious or involves discrimination.
• Talk to your doctor if your health is affected; time off may be needed.

Sometimes the healthiest option is to leave. That is a valid choice, not a defeat.

A work psychologist, psychologist or clinical psychologist can help you make sense of what happened, manage stress and rebuild confidence.

Therapy may include:

• Cognitive behavioral therapy (CBT) to address anxiety, self-blame and avoidance.
• Trauma-focused approaches, including EMDR, if you have intrusive memories or ongoing fear.
• Assertiveness and boundary-setting skills.
• Support with decisions about staying, complaining or leaving.
• Stress and burnout recovery strategies.

In the first session, you will be asked what has been happening at work, how long it has been going on and how it is affecting your sleep, mood and daily life. You can bring your notes if that helps.

Seek help promptly if you feel hopeless, cannot face going to work or have thoughts of harming yourself. In the US you can call or text 988; in the UK and Ireland, Samaritans are on 116 123.