How to Deal with Bullies at Work: 5 Practical Strategies For You

Workplace bullying can make your job a nightmare, impacting your mental health, productivity, and career. With hybrid work environments and AI-driven tools reshaping workplaces, bullying takes new forms from aggressive emails to exclusion in virtual teams.

A 2024 Workplace Bullying Institute survey found that 32% of workers experience bullying, with 43% of remote workers reporting mistreatment. So, how do you deal with bullies at work?

This guide offers five practical strategies tailored to address both overt and covert bullying, plus tips for bystanders, emotional coping mechanisms, and steps to recover professionally. Take a quiz to assess if you’re facing bullying and learn how to reclaim your workplace confidence.

What Is Workplace Bullying?

Workplace bullying involves repeated, intentional mistreatment that undermines your well-being or performance. According to the Canadian Centre for Occupational Health and Safety (CCOHS), examples include verbal abuse, humiliation, setting impossible deadlines, spreading rumors, or excluding someone from opportunities. 

Bullying extends to digital spaces, such as aggressive Slack messages or being sidelined in virtual meetings. Unlike harassment tied to protected characteristics (e.g., race, gender), bullying often lacks legal protections, making proactive strategies essential.

Why Workplace Bullying Is a Growing Concern

The modern workplace amplifies bullying risks. Hybrid and remote work can hide covert bullying, like exclusion from Zoom meetings or passive-aggressive emails. AI-driven tools, such as performance monitoring software, can enable bullying by micromanaging or flagging minor errors to undermine employees.

The 2024 WBI survey notes that 67% of bullies are bosses, often using their authority to intimidate. Economic pressures and competitive job markets also discourage victims from speaking up, fearing retaliation or job loss. Addressing bullying requires strategies that account for these evolving dynamics.

5 Practical Strategies to Deal with Bullies at Work

Here are five actionable strategies to confront workplace bullying, tailored to overt (e.g., yelling) and covert (e.g., gaslighting) behaviors, with a focus on 2025’s unique challenges.

1. Document Incidents Thoroughly

Why It Works: Documentation creates a record of bullying, which is crucial for reporting to HR or pursuing legal action. AI tools can help employers verify claims, so detailed records strengthen your case.

How to Do It:

• Keep a log of incidents, noting dates, times, locations, witnesses, and details (e.g., exact words or actions).
• Save digital evidence, like emails, Slack messages, or performance reports used to undermine you.
• Use a secure app like Notion or Evernote to store records privately.
• Example: If a manager publicly criticizes your work in a Zoom meeting, note the date, attendees, and specific remarks.

Tip: If bullied via digital platforms, screenshot messages or meeting chats, as AI sentiment analysis tools may be used to review workplace communications.

2. Address the Behavior Directly (When Safe)

Why It Works: Calling out bullying calmly can de-escalate minor incidents and set boundaries, especially for overt behaviors like verbal abuse. Education Support suggests this approach for teachers but applies it broadly.

How to Do It:

• Use neutral language: “I noticed you raised your voice in the meeting. Can we discuss this privately?”
• Focus on the behavior, not the person, to avoid escalation.
• For covert bullying (e.g., gaslighting), clarify facts: “I understood the deadline was Friday, not Wednesday. Can you confirm?”
• Avoid confrontations in high-stakes settings (e.g., in front of colleagues) to prevent retaliation.

Tip: In hybrid settings, address digital bullying (e.g., aggressive emails) by responding professionally in writing, copying a neutral colleague if appropriate.

3. Report to HR or Leadership with Evidence

Why It Works: Formal reporting escalates the issue to those with authority to act. The Fair Work Ombudsman notes that employers have a duty to address bullying under workplace laws like Australia’s Fair Work Act.

How to Do It:

• Review your company’s bullying or harassment policy (available on your intranet or employee handbook).
• Present your documentation to HR, focusing on patterns (e.g., repeated exclusion from projects).
• Request a confidential meeting and ask about follow-up steps.
• If HR is unresponsive, escalate to a senior leader or union representative, as NHS advises.

2025 Tip: Highlight how bullying affects productivity or team morale, as AI-driven performance metrics in 2025 workplaces may prioritize measurable impacts.

4. Seek Support and Build Resilience

Why It Works: Bullying can cause stress, anxiety, or depression, as Verywell Mind notes. Building emotional resilience and seeking support mitigate these effects and empower you to act.

How to Do It:

• Internal Support: Confide in trusted colleagues or a mentor for perspective and advice.
• External Support: Contact helplines like the National Bullying Helpline (U.S.: 844-845-9100) or seek therapy to process emotions.
• Self-Care: Practice mindfulness (e.g., meditation apps like Headspace), exercise, or journaling to reduce stress.
• Long-Term Coping: Join a support group for workplace bullying victims to share experiences and strategies.

2025 Tip: Use AI wellness apps (e.g., Calm’s workplace modules) to track stress levels and access guided coping exercises tailored for remote workers.

5. Explore Legal or Career Transition Options

Why It Works: If bullying persists or HR fails to act, legal recourse or a job change may be necessary. TopResume suggests leaving toxic workplaces to protect your well-being.

How to Do It:

• Legal Options: Consult a lawyer if bullying involves harassment (e.g., based on gender, race) or violates laws like the U.S. Equal Employment Opportunity Act. Acas outlines protections under the UK’s Equality Act 2010.
• Career Transition: Update your resume with honest achievements and seek roles in healthier workplaces. Explain transitions in interviews by focusing on seeking growth (e.g., “I’m looking for a collaborative team environment”).
• Network: Use LinkedIn to connect with industry professionals and explore opportunities discreetly.

Tip: Research companies’ hybrid work policies and anti-bullying measures during interviews, as The Muse suggests, to avoid toxic workplaces.

How Bystanders Can Help Stop Workplace Bullying

Witnessing bullying as a coworker can be uncomfortable, but your actions can make a difference. Here’s how to intervene safely:

• Support the Victim: Privately check in with the targeted colleague and offer to corroborate their account.
• Document Incidents: Note bullying behaviors you witness to support formal complaints.
• Report Anonymously: Use your company’s anonymous reporting system (if available) to alert HR.
• Promote a Positive Culture: Advocate for team-building activities or anti-bullying training to shift workplace dynamics.

Tip: In virtual settings, call out inappropriate comments in group chats (e.g., “Let’s keep this respectful”) to set a precedent, as digital bullying is harder to detect.

Recovering from Workplace Bullying

Surviving workplace bullying can leave emotional and professional scars. Here’s how to recover in 2025:

• Emotional Recovery:
• Seek therapy or counseling to address anxiety, low self-esteem, or imposter syndrome.
• Practice affirmations (e.g., “I am capable and deserve respect”) to rebuild confidence.
• Join online communities (e.g., Reddit’s r/workplacebullying) for shared experiences.
• Professional Recovery:
• Update your resume with measurable achievements (e.g., “Led a project that increased efficiency by 15%”).
• Use a functional resume format to emphasize skills if bullying led to job loss or gaps.
• Work with a career coach to prepare for interviews and frame your experience positively (e.g., “I left to pursue a healthier work environment”).
• Prevent Future Issues: Research prospective employers’ Glassdoor reviews and ask about anti-bullying policies during interviews.

Tip: Leverage AI career tools (e.g., LinkedIn’s Resume Builder) to craft a strong resume and identify companies with inclusive cultures.

Is This Workplace Bullying? Take the Quiz

Not sure if you’re experiencing bullying? Answer these five questions to assess your situation:

1. Does a colleague or boss repeatedly criticize your work unfairly or in front of others?
2. Are you excluded from meetings, projects, or communications without reason?
3. Do you receive aggressive or passive-aggressive messages via email or chat platforms?
4. Are impossible deadlines or unrealistic expectations set to undermine your performance?
5. Do you feel anxious, stressed, or undervalued at work due to someone’s behavior?

Results:

• 0–1 “Yes” Answers: You may not be experiencing bullying, but monitor interactions for patterns.
• 2–3 “Yes” Answers: You’re likely facing bullying. Start documenting incidents and seek support.
• 4–5 “Yes” Answers: This is likely workplace bullying. Follow the strategies above and consider HR or legal action.

Frequently Asked Questions

Is workplace bullying illegal?

Bullying itself isn’t always illegal, but it can be if it involves harassment based on protected characteristics (e.g., race, gender) under laws like the U.S. Equal Employment Opportunity Act or UK’s Equality Act 2010. Consult a lawyer for specific cases.

What are common signs of workplace bullying?

Per CCOHS, signs include verbal abuse, humiliation, exclusion, setting impossible tasks, or spreading rumors. In 2025, digital bullying (e.g., aggressive Slack messages) is also common.

Can I report bullying anonymously?

Many companies offer anonymous reporting systems. Check your employee handbook or ask HR about confidential reporting options, as NHS suggests.

How do I cope with bullying’s mental health impact?

Practice self-care (e.g., mindfulness, exercise), seek therapy, and join support groups. Verywell Mind recommends talking to trusted friends or colleagues to reduce isolation.

Conclusion

Dealing with bullies at work requires a proactive, strategic approach. By documenting incidents, addressing behaviors calmly, reporting to HR, seeking support, and exploring legal or career options, you can protect your well-being and career. Bystanders play a critical role by supporting victims and promoting a positive culture.

If you’ve faced bullying, focus on emotional and professional recovery with therapy, career coaching, and AI tools to rebuild confidence. In a world of hybrid work and AI-driven workplaces, standing up to bullies is about resilience and integrity. Take a quiz to assess your situation.