Managing Bullying and its Impact
The struggle against bullying is a long and difficult one, and the effects of bullying can last well into adulthood. In fact, research has shown the mental health effects of bullying can be just as damaging as the physical ones. Feelings of isolation, loneliness and worthlessness are also common. Bullying can have a lasting impact on the victim’s life, affecting their ability to form and maintain relationships, do well in school or work, and even enjoy leisure activities. Your bully may be long gone, but the effects of bullying can last a lifetime.
The Impact of Bullying on Mental Health
Research has shown bullying can have serious effects on the mental health of victims. A study has found victims of bullying were more likely to suffer from anxiety, depression and low self-esteem. They are also likely to have panic disorders and educational, emotional and behavioral problems. The brain's structure is altered which in turn impacts all decision-making in the future when children suffer violence or trauma at a young age according to a study. The effects of bullying are not just limited to the victim. Bullies themselves are more likely to have mental health problems as well. They are more likely to have conduct disorders, oppositional defiant disorder and substance abuse problems. Bullying is not limited to childhood alone. Adults can also be victims of bullying. An online survey showed 31% of adults have been bullied and it has impacted their mental health. They suffer from anxiety, depression, stress, loss of confidence, loss of sleep and muscle tension. Many have also reported they had a mental breakdown and were unable to function normally.
7 Strategies to Deal With Bullying
If you were bullied as a child or teenager or if you are being bullied as an adult, it is important to take back your power and get help. Here are seven strategies to deal with bullying:
1. Have a Confidant
Talking to someone you trust about what is happening can help you feel supported and less alone. This could be a friend, family member, therapist or hotline. Opening up about what is going on can also help you develop a support system to deal with the bullying.
2. Keep a Record
Keep track of what is happening. This can be helpful if you need to report the bullying or get a restraining order.
3. Set Boundaries
Make it clear to the bully that their behavior is not acceptable. This may mean telling them directly to stop or it may mean cutting off all communication. You must do whatever makes you feel safe. Bullies often target people who they think are easy targets. Show the bully you are not someone to be messed with.
4. Seek Help From an Authority Figure
If the bullying is happening at school or work, tell a teacher, boss or HR representative. They are required to take action to stop the bullying. It is equally important to tell someone if you witness someone else being bullied.
5. Get Involved in Activism
Working to end bullying can help you feel motivated. There are many organizations that work to end bullying and you can also start your own campaign. Empowering yourself and others can help you heal from the effects of bullying.
6. Get Support From Others Who Have Been Bullied
There are many support groups for people who have been bullied. Talking to others who have had similar experiences can help you feel stronger and more connected with others who can understand what you're going through.
7. Seek Therapy
If you are struggling to cope with the effects of bullying, therapy can be a helpful step. A therapist can help you deal with the trauma of being bullied and work on rebuilding your self-esteem. Practice self-compassion and be patient with yourself as you heal. Give yourself time to recover and know you will get through this.
The biggest challenge to overcoming the effects of bullying is to take back your power. If you are being bullied, reach out for support from someone you trust. Together, you can find a way to deal with the bullying and move on with your life.
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