Workplace bullying can take many forms, from very obvious instances such as verbal abuse, public humiliation, constant criticism and exclusion to more subtle examples including deliberately setting someone up to fail, sabotaging work and changing deadlines and tasks without informing the person responsible for carrying out the task. Regardless of the kind of bullying experienced at work many people report feeling deskilled, less confident, anxious and depressed as a direct result of workplace bullying. In the current recessionary times moving jobs may not be an option. This article looks at five key strategies to beat workplace bullying.

1. Tell Someone: One of the most common results of being bullied is the feeling of isolation and the knock on effect of avoiding colleagues due to loss of confidence. Bullies thrive on secrecy. Take the power back from them. The first and most important step in addressing workplace bullying is to make it known to the people around you. Tell a co-worker you trust. Outside the workplace let your friends and family know what you've been experiencing at work.
2. Keep a Journal: Begin to build a picture of what's been going on. Record all incidents in a clear and objective manner. Describe how each occasion made you feel. Include information such as times, dates and if there were other people present who saw what happened. You may use these notes in the future if you decide to initiate a grievance procedure.
3. Use the Supports Available within Your Workplace: Make contact with your HR officer, health and safety officer, your trade union representative and occupational health practitioner. Make them aware of your experiences in as factual a manner as possible. Ask their advice. Find out what policies and procedures are in place to address the issue of bullying and what steps you need to take in order to change your situation within the workplace. Many organisations have employee assistance programmes (EAP) which provide confidential, focused supports for dealing with stress in the workplace. All of these structures are there to assist employees during difficult times in their working lives, don't be afraid to use them.
4. Don't Dismiss What You're Feeling: Workplace bullying has physical as well as emotional symptoms. You may experience headaches, stomach upsets, loss of sleep and/or appetite, palpitations and backache as a result. Visit your GP and let them know what's been happening in your workplace. Your doctor may recommend a short course of counselling to help manage soe of the emotional aspects of being bullied such as anxiety, depression and panic attacks.
5. Put Yourself First: The most important thing is that you get through the experience of being bullied. Workplace bullies operate out of fear and jealousy and frequently target people who are good at their jobs and well like by their colleagues. Take all the supports that are available to you both at work and at home. Protect yourself and your professional reputation at all times.

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