Harassment and bullying are more than just unpleasant interactions—they’re persistent patterns of behaviour intended to intimidate, belittle, or control. Whether verbal, physical, emotional, or digital, these experiences can deeply affect your mental health, self-esteem, and sense of safety.

Recognising Harassment and Bullying

Bullying and harassment often overlap, but they have distinct characteristics:

Bullying: Repeated aggressive behaviour involving a power imbalance, often seen in schools, workplaces, or social circles.

Harassment: Unwanted conduct that offends, humiliates, or intimidates—especially when based on race, gender, religion, or other protected traits.

Common forms include:

  • Verbal abuse (insults, threats, mocking)
  • Social exclusion or gossip
  • Cyberbullying (online shaming, trolling)
  • Physical intimidation or violence
  • Manipulation or gaslighting

Emotional Impact

Victims may experience:

  • Anxiety, depression, or panic attacks
  • Low self-worth and shame
  • Difficulty trusting others
  • Sleep disturbances or physical symptoms
  • PTSD or complex trauma in severe cases

Coping Strategies

Here are practical ways to protect yourself and begin healing:

1. Set Boundaries

  • Clearly communicate what behaviour is unacceptable.
  • Use assertive language: “I don’t appreciate being spoken to that way.”

2. Document Incidents

  • Keep records of dates, times, and details. This is crucial if you need to report the behaviour.

3. Seek Support

  • Talk to trusted friends, family, or a therapist.
  • Join support groups—online or in person—for shared experiences and validation.

4. Report When Necessary

  • In workplaces or schools, use formal complaint channels.
  • For harassment based on protected traits, legal action may be appropriate.

5. Practice Self-Care

  • Engage in activities that restore your sense of control and joy.
  • Mindfulness, journaling, and physical exercise can help regulate stress.

Therapy That Helps

Therapy can be a powerful tool for recovery. Here are evidence-based approaches:

Rebuilding After Bullying

Healing is not linear, but it is possible. Here’s how to foster resilience:

  • Reclaim your narrative: You are not defined by how others treated you.
  • Celebrate small wins: Every boundary set or moment of self-kindness matters.
  • Reconnect with safe people: Healthy relationships are key to rebuilding trust.
  • Educate yourself: Understanding bullying dynamics can empower you to respond effectively.

Harassment and bullying can leave invisible scars, but they don’t have to define your future. With the right tools, support, and therapeutic guidance, you can reclaim your voice and rebuild your confidence.

If you’d like help finding a therapist, crafting a personal action plan, or exploring more coping techniques, we’re here to walk that path with you.

HARVEST THERAPY
44 Russell Square,
London WC1B 4JP
United Kingdom

Phone Number:
020 8962 6247
email: info@harvest-therapy.co.uk

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