Being Bullied at Work? Here’s What You Can Do About It

Bullying at work can leave you feeling anxious, alone and unsure what to do next. Whether it’s subtle or obvious, being on the receiving end of bullying can seriously affect your mental health, confidence and ability to do your job. You’re not alone — and there are clear, practical steps you can take to protect yourself and get the support you need.

What Does Workplace Bullying Look Like?

Bullying can show up in many ways. It’s not always shouting or name-calling. In fact, subtle behaviours can be just as harmful. Here are some examples:

• Regularly being criticised unfairly

• Being left out of meetings or social chats

• Having your work constantly picked apart

• Being micromanaged or undermined

• Facing verbal abuse or threats

A recent UK survey found that almost a third of workers have experienced bullying at work¹.

That’s a huge number — and it shows that bullying is more common than many realise.

Step 1: Write It Down

Start keeping a diary or notes of what’s happening. This doesn’t need to be fancy — just write down:

• Dates and times

• What was said or done

• Who was involved or nearby

• How it made you feel

This kind of record can be really useful later on if you choose to speak up.

Step 2: Talk to Someone You Trust

You don’t have to face this alone. Speak to someone you trust at work — maybe a colleague, your line manager (if it’s not them doing the bullying), or someone in HR. If your workplace has a union or an Employee Assistance Programme (EAP), they’re also great places to get help.

External organisations like Acas and Citizens Advice also offer free, confidential support and can talk you through your rights.

Step 3: If You Feel Able, Say Something

If it feels safe, you could try calmly telling the person their behaviour is having a negative impact on you. Keep it brief and professional. Sometimes people don’t realise the effect they’re having. But remember — your safety and wellbeing come first. If speaking up doesn’t feel safe, don’t push yourself.

Step 4: Check the Policies

Look at your company’s bullying or grievance policy. This will explain how to raise a formal complaint and what the process should look like. It’s OK to ask HR for a copy if you can’t find it.

If you decide to go ahead with a formal complaint, your notes will really help you explain what’s been happening.

Step 5: Look After Yourself

Bullying can seriously impact your mental health. Make sure you’re looking after yourself outside of work. Talk to people you trust, take breaks when you can, and reach out to a GP or a counsellor if you’re struggling. Charities like Mind and Samaritans are also there to help.

Employers Have a Responsibility

Employers have a legal duty to keep employees safe at work. In 2024, a new law came into effect which requires UK employers to actively prevent sexual harassment, showing a shift towards making workplaces safer and more respectful². That same level of care should apply to bullying and other forms of mistreatment.

A Real-World Example

In 2023, the BBC faced public criticism following multiple bullying allegations, including concerns raised on shows like Strictly Come Dancing. This led to internal reviews and highlighted just how important it is for organisations to take these issues seriously³.

Final Thoughts

Bullying is never OK, and you don’t have to put up with it. It’s not your fault. You deserve to feel safe, respected and valued at work. Taking even one small step — like keeping a note, or speaking to someone you trust — can help you start to regain control.

If you’re a manager or leader and want to make sure your workplace is psychologically safe and free from bullying, Thrive. can help. We specialise in creating supportive, people-first workplaces where everyone can do their best work.

References

1. Intelligent People. (2022). Bullying at Work: Stats, Solutions and Strategies. Retrieved from https://www.intelligentpeople.co.uk/candidate-advice/bullying-at-work/

2. GOV.UK. (2024). New Protections from Sexual Harassment Come into Force. Retrieved from https://www.gov.uk/government/news/new-protections-from-sexual-harassment-come-into-force

3. The Scottish Sun. (2023). BBC Launches Investigation Following Strictly Bullying Allegations. Retrieved from https://www.thescottishsun.co.uk/tv/13680699/bbc-amanda-abbington-strictly-bullying-scandal/