The effects of workplace bullying: how hypnotherapy can help

We spend much of our waking day at work, so it is vital that we are able to work comfortably and confidently with our colleagues, managers and clients. Culture Shift suggests that more than 9 million employees are affected by workplace bullying. Workplace bullying can have a devastating effect on our confidence, self-esteem, health and career.

Workplace bullying: a case study

Let me start by relating my own experience.

Fifteen years ago, I was offered a temporary promotion within a Civil Service admin office. There was also an agency temporary worker within the office, whom I shall name as Andy. The hostility started on the first day; I wasn't given a desk and was instead told to work wherever someone wasn't in the office that day. Wherever I worked, that person would walk in the next day and complain, very loudly, that "whoever's been using my desk has moved everything/adjusted my chair/stolen my stapler/adjusted my screen/lost the file I was working on" – none of which was true.

All our data inputting had to be checked by a colleague; mine was always put at the bottom of their checking pile, and I was then criticised for not meeting inputting deadlines. The constantly ringing phone was assigned to me, and I didn't have time between calls to deal with queries. Office stationery was distributed secretly; I ended up having to buy 300 envelopes just to complete my work.

The reason for this bullying was that there was an upcoming vacancy in the office, and they wanted Andy to get the job. At one stage, when the manager was out of the office, somebody stood on a desk and started chanting "We want Andy, we want Andy", which the whole office then started chanting.

The stress triggered fibromyalgia flare-ups, insomnia and a panic attack. I absolutely dreaded going into the office, and I felt isolated, useless and tearful. The office staff knew I was quiet, which exacerbated their behaviour, as they assumed I wouldn't report it. However, when the promotion ended, I asked to speak to our manager.

I still remember producing my remaining envelopes and dropping them onto his desk. He listened very carefully, and it turned out he had zero tolerance for bullying; he dealt with it. Looking back, I can't believe I put up with all that, but at the time I felt isolated, stressed, and just desperate to get through each day.

Why does workplace bullying happen?

Bullying can occur for several reasons:

Poor management and a toxic work culture

There may be abuse of power, or weak leadership. This can create a culture where a particularly strong character has been used to getting their own way, and, because the work is getting done, managers just let it go.

Internal conflict among workers

High-pressure, impossible workloads and deadlines can trigger hostility. There may be jealousy or a group-perceived sense of injustice if somebody has been singled out for praise or recognition.

Personality of the perpetrator

The perpetrator may have low self-esteem and resent that you are competent and capable. There may be a need to control, and bullying can be a way to mask their insecurities.

Perceived vulnerability

People who are perceived to be quieter, more introverted or less assertive may sometimes be singled out by bullies who believe they are less likely to challenge the behaviour.

Peer group pressure

When a strong personality initiates bullying behaviour, it is often easier for work colleagues to go along with it, and even join in with it, rather than challenging it. This is also known as "mobbing". There may be a perceived hierarchy, and the new person might be regarded as "fair game" and excluded from the group.

How workplace bullying can affect your well-being

Our limbic system exists to keep us safe; it sees bullying as a threat to our safety, and our amygdala goes into fight-or-flight-or-freeze mode while our hypothalamus releases stress hormones into our bloodstream. Continued bullying can have a prolonged effect on our limbic system.

Studies found that workplace bullying can have a significant impact on mental well-being and is associated with higher levels of anxiety and depression (Neilson & Einarsen, 2012). Workplace bullying might also trigger imposter syndrome for some people.

People experiencing bullying may notice:

• overthinking 
• increased stress
• becoming hyper-alert
• sleep issues
• Sunday night feeling of dread, and morning anxiety as soon as you wake up
• cognitive issues such as inability to make decisions or concentrate
• physical symptoms such as headaches or stomach discomfort
• loss of self-confidence and self-belief
• irritability towards friends and family
• changes in eating habits, such as loss of appetite or comfort eating
• developing maladaptive addictive behaviours as a coping strategy
• reduced self-confidence or self-belief

Reporting workplace bullying

Workplace bullying is never acceptable, but you may decide not to report it. If the employer is a small organisation, it may not have a dedicated Human Resources department or even a reliable process trail. It may be a temporary job that you want to see through to the end of the contract, or it may be the senior management team that is causing the issue. Deciding whether to report workplace bullying is a personal choice, and every situation is different. 

If you decide not to report the bullying, or you're not ready to do so, I suggest keeping a written record that includes the time, date, place, incident, emails, and witnesses. It isn't pleasant to write down the facts each day, but in the future you may be glad you did; you may change your mind later and decide to report it. There may also be a separate incident with another individual, and your corroborative record could assist that person. It could help to have a more positive activity lined up for after you have recorded the facts.

Self-help techniques in the workplace

Practise calming breathing

Breathing exercises such as the 7-4-11 technique (breathe in for a count of 7, hold for a count of 4, breathe out for a count of 11) can help to calm your nervous system. If you breathe out for longer than you breathe in, you can stimulate your vagus nerve, which can help decrease anxiety while increasing emotional regulation.

Take a proper lunch break

Take a proper break away from your desk at lunchtime. A walk outside will help to release emotional tension while giving you some vitamin D and feel-good serotonin.

Prepare assertive responses

Mentally rehearse a couple of phrases that you can use if you need to, such as "Please don't speak to me like that – let's keep things professional" or "I hadn't finished speaking, please don't talk over me". You are being polite, but assertive, which can be empowering.

Use the half-smile technique

Try the half-smile. I often share this with clients. Relax your shoulders and turn up the corners of your mouth slightly. This is twofold: firstly, it signals to the brain that you are calm and emotionally regulated. Secondly, it is a natural expression that will make you look more confident, relaxed and in control

How solution-focused hypnotherapy can help

If workplace bullying has affected your confidence or well-being, solution-focused hypnotherapy may help by:

Focusing on strengths

The solution-focused approach doesn't dwell on the issue; we focus on strengths, coping skills and previous achievements.

Reducing anxiety

Hypnosis will promote deep relaxation, which can help to reduce anxiety and the stress response, while helping to improve sleep, resilience and emotional regulation.

Building self-esteem and confidence

You can rebuild self-esteem and self-confidence that have been knocked back and focus on yourself rather than being defined by the issue.

Developing preferred outcomes

We focus on preferred outcomes, achievable goals and helpful next steps rather than dwelling on the issue.

Please know that you can move forward. It may feel as though you have lost confidence, self-esteem and hope, but solution-focused hypnotherapy can help by acknowledging what has happened and focusing on moving towards a more positive, resilient and empowered future, while helping reduce anxiety, stress, despair and physical reactions.

References

Neipp, M and Beyebach, M (2022). The Global Outcomes of Solution-Focused Brief Therapy: a Revision, Journal of Marital and Family Therapy, 48(1) pp 110-127

Nielsen, M and Einarsen, S (2012), Outcomes of Exposure to Workplace Bullying: a Meta Analytic Review, Work & Stress, 26(4) pp 309-332

Taylor, C, (1st September, 2025), The Cost of Workplace Bullying: What Can Employers Do? available at: https://www.culture-shift.co.uk