It can be extremely stressful and upsetting to be the victim of bullying or harassment. If you are the victim of bullying or harassment, it is important to develop strategies to cope with this stress. Coping strategies are actions and thoughts that you use to manage your stress. Coping strategies can help you feel more calm, relaxed, and in control.
First, no matter what, it is important for you to talk to someone who you trust within 24 hours of the bullying or harassment incident. Tell them what happened.
- This adult might be your family member, teacher, counselor, mentor, job coach, etc. This person should NOT be the bully.
- This person should be someone who can actually help you avoid or stop the bullying.
- Tell them in private when no one else is around.
- If it is hard for you to talk about the bullying, then write down what happened and give it to the person.
If the bullying or harassment occurs in the following places, try to avoid these contexts:
- In social situations at work (e.g., the break area, lunch area)
Suggestion: Take your break somewhere else. Talk to your supervisor about alternative areas where you can take a break.
- Through online networking sites (e.g., Facebook)
Suggestion: Block the person’s access to you, or delete your own account.
- On your way to or from work
Suggestion: Use a different route to get to work or change your transportation method.
- On the telephone
Suggestion: Use your caller ID and do not answer the phone call unless you recognize the number. Or, have the bully’s phone number “blocked” by calling the phone company. This means they will not be able to call you.
 Make friends and build “alliances” at work. When you build alliances, it means that you develop a positive relationship with someone who will “back you up” when you need help and support. That person becomes your "ally."
 There is safety in numbers. Have you every heard of the expression “There is safety in numbers?” This means that the more people are “on your side,” the less likely you will be targeted by a bully. You are an easier “target” for a bully if you are alone. If you are typically bullied at a certain time or place at work, make sure you are not alone in those situations. For example, if you are being bullied at the bus stop before work, bring a buddy to wait with you. If you are bullied as you leave the work building, don’t walk out alone. Wait for a friend or the supervisor.
 Make friends outside of work. Friendships can help you feel happier and more supported, particularly when you are dealing with intense stress.
Here are just a few ways to meet people:
- Join the gym.
- Join a social group in your area.
- Join a club for people with shared interests.
- Take classes at a local community center or college.
- Online websites such as meetup.com.
- At local coffee shops, bookstores, and cafes.
 Practice and learn specific coping strategies to help you stay calm, relaxed, and in control. Different strategies work for different people. You should identify the strategies that work best for you. Use our “script/printable.php?file=pdf','_blank');window.reload();
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Lower self-esteem
