Toxic Work Environments: What to Do When You’re Facing Workplace Bullying

Lately, I’ve been reading The Resilience Project, a book that explores how empathy, gratitude, and mindfulness can help us build emotional strength.

One of the most powerful takeaways is how people in difficult circumstances often display incredible resilience and joy.

It got me thinking about why, despite all our modern comforts, are mental health struggles on the rise, especially in the workplace.

In my work, I see firsthand how workplace bullying fuels burnout and psychological distress. Many of my clients, particularly working mums, come to me feeling exhausted, anxious, and full of self-doubt, often because of toxic work environments.

Through my role in occupational rehabilitation, I’ve realised that workplace bullying is far more common than we think even in industries where you wouldn’t expect it!

It’s heartbreaking to see so many people suffer in silence, unsure of what to do.

But here’s what I know for sure: there is a way forward.

The difference between those who take back control of their careers and those who stay stuck often comes down to self-awareness and action. It’s not easy, but recovery is absolutely possible.

If you’re dealing with workplace bullying, know this … you’re not alone, and there are steps you can take to protect your mental wellbeing.

Recognising Workplace Bullying and Its Effects

Many people don’t realise how much workplace bullying is affecting them until a colleague, a loved one, or even a doctor points it out. Some hesitate to speak up, fearing backlash or being seen as a troublemaker. Others stay quiet because they’re scared of losing their job.

Workplace bullying isn’t always outright aggression. Sometimes, it’s subtle like being excluded from meetings, constant micromanagement, or passive-aggressive remarks.

Other times, it’s more obvious, like verbal abuse or intimidation. But whether it’s blatant or covert, the impact is the same.

Chronic stress.

Self-doubt.

Burnout.

You might notice yourself feeling physically sick before work, second-guessing yourself constantly, or struggling with disrupted sleep.

Maybe you’ve lost motivation, feel emotionally drained, or your confidence has taken a hit.

These are all warning signs that something isn’t right.

For working mums, the weight of workplace stress is even heavier. You’re juggling career ambitions with family responsibilities, and the last thing you need is a toxic work environment draining your energy.

But ignoring the problem doesn’t make it go away. Workplace bullying doesn’t just affect your job, it seeps into your home life, impacting your relationships, your health, and your overall wellbeing.

If you’ve been experiencing persistent headaches, digestive issues, or extreme fatigue, ask yourself, could this be work-related stress?

I recently had a client diagnosed with cancer, and I truly believe prolonged stress played a role in her health decline.

If you suspect you’re being exposed to workplace bullying, the first step is awareness. A great resource to read is this: Safe Work Australia’s Workers Guide to Workplace Bullying.

How to Start Rebuilding Emotional Resilience

As a Career & Burnout Recovery Coach, I help my clients navigate these challenges by providing a safe space to talk, practical strategies to ease stress, and personalised guidance to help them regain control.

Many of the clients I work with feel overwhelmed, uncertain about their next steps, or even question their own experiences.

One of the first things I do is create a safe, judgment-free space where they can openly share what they’re going through. Just knowing they’re not alone, and that others are experiencing similar challenges can bring an immediate sense of relief.

I also remind them that anxiety and stress responses are completely normal. Seeking support isn’t a sign of weakness ... it’s an act of self-care. 

Small Changes That Make a Big Difference

A healthy body supports a healthy mind. While no diet can erase stress, anxiety or depression, small lifestyle changes can make a huge impact.

I encourage my clients to focus on simple habits that help reduce stress, such as eating balanced meals rich in complex carbohydrates to boost serotonin levels, staying hydrated to prevent anxiety from worsening, and moving their bodies daily, whether it’s a walk, yoga, or any activity that brings them joy.

Coping strategies look different for everyone, so I work with my clients to find what works best for them.

And here’s something fascinating according to The Resilience Project, the three key ingredients to happiness are gratitude, empathy, and mindfulness. Small shifts in these areas can completely change how we handle stress and prevent burnout.

You might be wondering does this really work?

Yes, it does. 

Dr Martin Seligman, the founder of positive psychology, has shown that we can actually retrain our brains to feel happier on a daily basis.

One of his most famous studies (cited over 6,000 times!) found that a simple practice of writing down three things that went well each day and why, can rewire our brains to focus on positives rather than negatives.

It doesn’t happen overnight, but it does happen.

Deep down, you probably already know this, the hard part is actually doing it. And that’s where a coach comes in.

If you’re ready to take back control and find practical ways to manage workplace stress, book a free clarity call here.