Master Your Emotions

Overcoming Workplace Bullying - A GROW Model Approach to Reclaim Confidence and Control

The emotional toll of workplace bullying can be devastating, leaving individuals feeling powerless, demotivated, and uncertain about their next steps. But there is hope. Through my Master Emotions Coaching Package, I help professionals navigate these challenges using proven frameworks like the GROW Model a structured approach to handling workplace bullying with confidence and clarity.

As an EMCC Leadership Coach, I have worked with many professionals who have faced workplace bullying. It is a distressing experience, but coaching can provide structured support, resilience-building strategies, and empowerment to reclaim control.

Let me share my personal journey and how the GROW Model can help you do the same.

My Personal Experience with Workplace Bullying

Before becoming a leadership coach, I personally experienced workplace bullying. It was not just a single event but a gradual accumulation of small, demoralizing moments; being spoken over in meetings, having my ideas or work being dismissed or called rubbish in front of colleagues and clients, and feeling invisible despite my contributions.

At first, I internalized the experience, questioning whether I was being too sensitive or imagining things. But as time went on, I noticed patterns. I started dreading interactions with certain colleagues, feeling anxiety build before meetings, and hesitating to speak up. My confidence took a hit, and I began withdrawing, avoiding opportunities to display my expertise. The emotional toll affected not only my work but my overall well-being: I lost sleep, my motivation waned, I grew sick, and my mental health took a hit, and I wondered was it time to leave a career and an organisation I loved.

It was not until I sought coaching that I realized I had options. I learned to recognize the power dynamics at play, develop assertive communication skills, and set firm but professional boundaries. By implementing structured techniques like those in the GROW Model, I was able to reclaim my confidence, advocate for myself, and shift the workplace dynamic. This experience fuels my passion for helping others who find themselves in similar situations.

If you have ever felt powerless in the face of workplace bullying, know that you are not alone and that there is a way forward.

Managing the Emotional Impact of Bullying

Lately, I have been thinking a lot about bullying, particularly because my clients bring it up in the context of managing their emotions. Many professionals feel the emotional burden of bullying more than they acknowledge. It’s not just about the external behaviors; it’s about how it makes them feel: the frustration of being dismissed, the resentment of being unfairly treated, the anger that bubbles up but has no clear outlet, the overwhelming urge to withdraw, or even the embarrassment of crying in response.

What is most striking is that many of my clients do not just want to stop the bullying; they want to control their own reactions to it. They worry that by showing emotion, they are “losing,” while the bully appears unaffected and in control. In these moments, it can feel like the bullies are winning, leaving professionals questioning their own strength.

In my Master Emotions coaching package, I teach professionals how to regulate their emotions and respond to bullying with confidence.

Here are some of the strategies we explore:

Coaching Strategies for Emotional Regulation

• Name the Emotion

  • Instead of suppressing emotions, identify them clearly. Say to yourself, “I’m feeling angry because I was dismissed,” or “I feel humiliated because my idea was ignored.” Naming the emotion helps distance yourself from its intensity.

• Ground Yourself Physically

  • When emotions start to rise, regulate your nervous system with grounding techniques. Try the 5-4-3-2-1 method (name five things you see, four things you hear, three things you can touch, two things you smell, and one thing you taste) to bring yourself back to the present moment.

• Reframe the Situation

  • Instead of seeing bullying as personal, view it as a reflection of the bully’s insecurity or need for control. Ask, “What does this behavior say about them rather than about me?”

• Use Tactical Pauses

  • If you feel anger, resentment, or tears welling up, practice the 3-second rule before responding. Take a slow breath, count to three, and then speak. This small pause gives you control over your reaction.

• Create a Safe Processing Space

  • If you need to cry, vent, or release frustration, do so in a supportive environment whether with a trusted colleague, a coach, or in a private journal. Suppressing emotions does not make them go away; they need to be processed in a healthy way.

The goal is not to become emotionless but to learn how to respond rather than react. Managing emotions does not mean giving bullies power; it means reclaiming your own.

The GROW Model – Coaching Through Workplace Bullying

The GROW Model (Goal, Reality, Options, Will) is a powerful framework for navigating workplace bullying. It helps professionals take control of their experiences by building awareness, fostering self-advocacy, and making empowered career decisions. Let us explore each element using a real-life coaching scenario.

Case Study: Sarah’s Experience with Workplace Bullying

Sarah, a marketing executive, has been facing continuous microaggressions and exclusion from important team discussions. She feels undervalued and increasingly anxious before meetings, fearing that her input will be dismissed. The constant belittling from her colleagues has left her doubting her abilities, and she often hesitates before speaking up. She finds herself ruminating on past experiences, replaying moments where her voice was ignored, leading to sleepless nights and a drop in her overall confidence.

Through the GROW Model, Sarah worked with a coach to reclaim her confidence and establish a healthier work environment.

Goal: Sarah identified her goal as regaining her confidence and ensuring her voice was heard in meetings.

Reality: She acknowledged the patterns of exclusion and how they were affecting her mental health.

Options: Sarah explored strategies like assertive communication, boundary-setting, and emotional regulation techniques.

Will: She committed to practicing deep breathing before meetings and journaling her progress to track her growth.

Over time, Sarah’s proactive approach led to more acknowledgment in meetings and reduced instances of being ignored. Her confidence grew, and she developed stronger professional relationships in her workplace. More importantly, she learned how to manage the anxiety that had been holding her back.

Conclusion: Using the GROW Model to Overcome Workplace Bullying

The GROW Model provides a structured and actionable framework for navigating workplace bullying with confidence. By setting clear goals, assessing reality, exploring options, and taking meaningful action, professionals like Sarah can reclaim their power and thrive in their careers.

If you are ready to overcome workplace bullying and take control of your professional journey, let us work together. Explore my Master Emotions coaching package and start your transformation today.

Ready to GROW beyond workplace bullying?