7 signs of workplace bullying (and how to handle it)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Bullies aren't just a school thing. Learn the signs of workplace bullying and how it can impact your mental health. Plus, 7 steps to deal with bullies at work.
Do you have a coworker who always takes credit for your work? Or a manager who talks down to you and leaves you feeling rattled? It’s normal to not want to go to work sometimes, but if you’re dreading your workday because you’re being disrespected, you could be experiencing workplace bullying.
Workplace bullying can occur in any industry, and folks at every level of employment can be affected, regardless of their job description or experience level. It could be subtle and hard to detect like passive aggressive comments in meetings, or as obvious as being excluded from key projects, or even intentionally undermined.
If you experience bullying and are feeling stressed, anxious, or uneasy in your work environment, it’s important to take action. The longer bullying persists, the more it can impact your mental health and overall wellbeing.
What is workplace bullying?
Workplace bullying is any repeated, harmful behavior aimed at a person or group. It’s meant to undermine, intimidate, or humiliate the person on the receiving end of it. Unlike normal disagreements or conflicts, workplace bullying tends to happen slowly over time, and it creates a hostile work environment for the person, or people involved.
Different types of bullying at work
Bullying in the workplace can take on many forms. It can come from managers, coworkers, or even subordinates. The bully may use their position of power or social dynamics to make someone feel isolated, anxious, or powerless. Here are some of the ways workplace bullying may be experienced.
Verbal bullying: Insults, yelling, passive-aggressive language, or sarcastic comments designed to belittle or embarrass someone.
Psychological bullying: Manipulation, exclusion, or spreading false rumors about a coworker to damage their reputation or self-confidence.
Physical bullying: Physical aggression or intimidation, like invading someone’s personal space in an intimidating way, or moving objects from a person’s office or desk.
Cyberbullying: Online harassment through emails, social media, or workplace communication platforms. May involve making demeaning comments or spreading rumors digitally.
Professional bullying: Sabotaging tasks, unfairly criticizing work, or intentionally withholding information to make it hard for someone to succeed in their job.
How can workplace bullying impact your mental and physical health?
If you experience workplace bullying it can have serious effects on your mental and physical health. Work is hard enough, but getting up every morning feeling nervous or anxious to go to work can wear you down emotionally, making it hard to enjoy your job or your personal life in between your working hours.
Mentally, bullying can lead to feelings of anxiety, where you are nervous or tense, especially when you need to interact with the bully. You might feel drained, detached, and even doubt yourself in your work. This can even make it hard to relax or enjoy your free time. Repeated criticism or mistreatment might cause depression, burnout, or even PTSD in extreme cases. Here are 22 signs you may be dealing with burnout.
Physically, bullying-related stress could lead to headaches, sleep problems, and even digestive issues as your body reacts to ongoing anxiety. Chronic stress can also weaken your immune system, making you more susceptible to illness. This kind of prolonged stress could even lead to long-term issues like chronic fatigue or high blood pressure.
💙 If workplace bullying is causing you stress or anxiety, try to Breathe into Relaxation during this meditation with Jay Shetty.
7 common signs of workplace bullying
Unfair criticism: Frequently being criticized, even for things that aren’t your fault.
Isolation: You’re deliberately left out of meetings, social events, or important work conversations.
Undermining your work: Your projects are deliberately sabotaged by withheld information, unrealistic deadlines, or lack of resources.
Verbal abuse: Shouting, insulting, or demeaning comments, especially in front of others.
Spreading rumors: Spreading gossip about your personal life or professional skills to damage your reputation.
Micromanagement: Constantly monitoring or criticizing everything you do.
Excessive workloads: Overloading you with tasks that are impossible to finish, then criticizing you for not meeting expectations.
💙 Workplace bullying can take a major toll on your self-worth, give it a boost with The Confidence Series led by Tamara Levitt.
What to do if you have a workplace bully: 7 steps to handle it
No one should have to tolerate bullying at work, but if it happens to you, there are steps you can take to protect yourself. You deserve to work in an environment that’s safe, respectful, and supportive. Here are some ways you can practice self-care and take care of your wellbeing if the situation doesn’t improve.
1. Document everything
Keep a detailed record of every bullying incident. Write down dates, times, locations, and specific behaviors, and include names of any witnesses who were present.
Keep copies of any emails or messages that demonstrate the bullying behavior. If your manager takes a tone with you during team meetings, note the specific dates and what was said. Written proof can strengthen your case if you report the situation to HR or a supervisor.
2. Set clear boundaries
Calmly and firmly tell the person their behavior is unacceptable. Try to stay assertive but respectful, saying something like, “I don’t appreciate being spoken to like that,” or “Please give me the information I need so I can complete this task.” By calling out their behavior, you send a clear signal that you won’t tolerate mistreatment. Check out these nine tips for setting healthy boundaries.
Sometimes, simply acknowledging the behavior can stop it from escalating further. If the bullying continues, though, move on to the next steps.
3. Talk to a trusted colleague or supervisor
Confide in a coworker, mentor, or supervisor (if they're not involved in the bullying) to get their perspective and support. They may have witnessed the behavior themselves or be able to offer advice on how to handle the situation. Explore these eight ways to support yourself when dealing with emotional pain.
Ask them to be a witness if you decide to escalate the issue. Sometimes, having a third party confirm your account can make it easier to address the problem with management or HR.
4. Report the bullying to HR or your manager
If you can’t resolve the bullying on your own, follow your company's formal process for reporting it. Present your documented evidence to HR or your manager (if they’re not the bully) and explain the situation clearly. Be specific about the behaviors you've experienced and how they’ve impacted your work environment.
Stay calm if you can, and focus on the facts rather than emotions. Many HR departments will take your complaint seriously, especially if you have a record of the incidents. However, if you don’t feel your complaint is being handled properly, there are other steps you can take.
5. Consider seeking outside help
If your company doesn’t take action after you’ve reported the bullying, or if the behavior escalates, look for support outside of work. Contact a lawyer who specializes in workplace harassment, file a complaint with a labor rights organization, or explore other legal options depending on your location. Check out these seven tips for asking for help when you need it.
In some places, workplace bullying may fall under harassment or discrimination laws, especially if it's based on race, gender, age, or other protected characteristics. Research your rights and gather as much evidence as possible.
6. Take care of your mental and physical health
Dealing with workplace bullying can be incredibly stressful, so consider support from a therapist or counselor. Many companies offer employee assistance programs (EAPs) that provide free, confidential counseling services.
Take time for self-care like movement, spending time with loved ones, or practice mindfulness to help you cope. Remember that your mental wellbeing is just as important as your job. Explore these six ways to take care of your mental health.
If you ever feel your physical safety is being threatened at work, do not go in. Instead contact the proper authorities and keep yourself safe.
💙 If you’re being bullied at your job, it’s important to practice self-care whenever possible. Explore our Radical Self-Care series with Lama Rod Owens.
7. Know when to move on
If the situation becomes unbearable and your mental or physical health is suffering, consider finding a new job where you feel respected and valued. It’s not an easy decision to make, but your wellbeing should always come first: no job is worth enduring constant mistreatment.
Use the experience to evaluate what kind of workplace culture you want in future. Look for companies that prioritize respect, inclusion, and mental health, and ask about their policies on bullying and harassment during the interview process.
How to eliminate bullying in the workplace
Eliminating workplace bullying is the responsibility of both employees and employers. Whether you’re in a leadership position or part of a team, there are ways you can help stop bullying in its tracks and create a healthier, more respectful work environment.
Promote a zero-tolerance policy
Companies should always have a clear, zero-tolerance policy that defines unacceptable behaviors and outlines the consequences if someone violates them. Regularly communicate the policy to employees, and give training to help everyone recognize and address bullying.
Encourage open communication
Employees need to feel safe speaking up about bullying without fear of retaliation. Use regular check-ins, anonymous reporting options, and supportive HR processes. It can also be helpful to regularly observe and assess the work environment. Do employees look happy? Do they seem like they’re getting along and enjoying their workdays? This can be a good barometer for if everyone is being treated fairly and with respect. Explore these 13 tips for effective communication in the workplace.
Offer mental health support
Offer mental health resources like Employee Assistance Programs (EAPs) and counseling services to give confidential support to employees dealing with the stress of bullying. It’s always important to encourage self-care within the workplace to help employees cope with the emotional toll bullying takes. Model positive behavior
Treat everyone with fairness and kindness, and address conflicts proactively from a leadership level. This can create an environment where bullying is less likely to thrive.
💙 Explore our Mindful Leadership Wisdom Series to learn how mindfulness can help you improve your leadership skills in the workplace and in life.
Promote a culture of respect and inclusion
Encourage teamwork, promote diversity, and ensure everyone feels valued. Use team-building activities, diversity training, and open dialogues on inclusion — this can help create stronger connections between employees and reduce the chances of bullying.
Support those affected by bullying
Offer clear paths for reporting bullying and provide guidance or counseling for victims. This can help victims recover, and reinforces a culture of respect and accountability.
Workplace bullying FAQs
What qualifies as bullying in the workplace?
Workplace bullying involves repeated, harmful behaviors that aim to intimidate, humiliate, or degrade someone. These go beyond normal workplace disagreements or occasional tough feedback.
Bullying can be verbal, psychological, physical, and it can happen in person or online. It could include constant criticism, spreading false rumors, intentionally excluding someone from meetings, or deliberately sabotaging their work. This can create a hostile or toxic work environment and make the target feel powerless, anxious, or undermined.
If someone’s actions are making you feel isolated, fearful, or regularly anxious about coming to work, it’s likely you’re dealing with workplace bullying.
What legal options are available if my workplace doesn't address bullying?
If your workplace doesn’t take steps to address bullying after you’ve reported it, you do have some legal options depending on where you live. In many regions, laws protect employees from harassment or hostile work environments, especially if the bullying is based on race, gender, age, disability, or other protected characteristics.
Where bullying doesn’t fall under discrimination laws, some areas still have broader workplace protections. If your employer isn’t taking action, consult with a labor lawyer to better understand your rights and options. In situations where the company refuses to act, legal support can hold them accountable for allowing bullying to persist.
How can I support a colleague who is being bullied at work?
Encourage them to document the bullying incidents: having a clear record will be useful if they decide to report the issue. If you feel comfortable, offer to be a witness if they speak to HR or file a complaint.
In some cases, the bullying might be affecting your colleague so severely that they struggle to take action on their own. Offer to accompany them to HR or provide a written statement about what you’ve witnessed to help strengthen their case. Approach the situation with empathy and patience — standing up against bullying isn’t easy.
Can workplace bullying affect my career advancement?
Yes. Unfortunately, workplace bullying can have a direct impact on your career advancement.
Bullies often try to undermine their target’s performance and reputation, leading to missed opportunities for promotions or important projects.
Constant criticism or false rumors can make it seem like you’re not performing well, even if that’s not true, causing managers to overlook you for advancement.
The stress and anxiety from bullying can also lower your productivity, further hurting your chances for growth.
Remember that the bullying isn’t your fault. Take action by reporting the behavior or setting boundaries to help protect your career and wellbeing.
What are the long-term effects of workplace bullying?
Workplace bullying doesn’t just impact your work life, it can have lasting effects on both your mental and physical health, even after the bullying stops.
Anxiety and depression
Physical health problems (e.g., high blood pressure, heart disease, fatigue)
Exhaustion and burnout
Lowered self-esteem and confidence
Difficulty moving forward emotionally and professionally
Explore how to improve self-esteem with these seven mindful steps.
How can employers identify and prevent bullying tactics?
Employers can identify and prevent bullying tactics in the workplace by actively creating a culture where bullying isn’t tolerated.
Promote open communication, encourage employees to speak up if they experience or witness bullying, and provide clear policies that define bullying and how it’ll be handled.
Check-in with employees using anonymous surveys to uncover any underlying issues before they escalate.
Train managers and employees on recognizing the signs of bullying, and give guidance on how to report it or intervene.
Handle complaints quickly, confidentially, and fairly.
Model respect and inclusivity. This can set the tone for the rest of the company and makes it clear that bullying has no place at work.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
