If you’re being bullied, it can feel overwhelming and even scary at times. You might feel unsure about what to do or think nothing will change. But here’s the truth: you’re not powerless, and there are steps you can take to address the situation.

It’s also important to know that you’re not alone. Bullying happens to a lot of young people, but with the right support and strategies, you can regain control and protect your well-being.

Steps You Can Take to Handle Bullying

1. Ignore the Bully

Bullies often thrive on getting a reaction. As hard as it might be, try to stay calm and avoid giving them the response they’re looking for. If they see that their words or actions don’t bother you, they might lose interest over time.

2. Stand Tall with Confidence

Even if you don’t feel confident inside, how you carry yourself can make a big difference. Stand tall, keep your head high, and pull your shoulders back. This body language shows self-assurance and can make you less likely to be targeted.

3. Speak Up Assertively

If you feel safe, you can address the bully directly. Use a firm, confident voice and say things like, “Stop!” or “Leave me alone.” Showing strength in this way can make them think twice about targeting you again.

4. Avoid the Bully’s Spaces

Try to stay away from places where bullying is likely to happen, like isolated corners or unsupervised areas. Stick to public spaces where others can see what’s happening. Block the bully if it is online bullying.

5. Stick with Friends

Bullies are less likely to target someone who’s not alone. Spend time with friends or a trusted buddy, especially in situations where bullying might occur. A friend can also back you up by telling the bully to stop.

6. Gather Evidence

If the bullying continues, keep a record of what’s happening. Write down who’s involved, what they did or said, and when it happened. This evidence can help you explain the situation to someone who can intervene, like a teacher or parent.

7. Talk to Someone You Trust

You don’t have to deal with this alone. Share what’s going on with someone you trust—like a teacher, school counsellor, or close friend. Talking about it can help you figure out what to do next.

8. Seek Professional Help

If you’re being bullied, it’s not just your physical safety that might be at risk—bullying can also affect your emotions, mental health, and confidence. Talking to a professional like a counsellor or therapist can help you process what’s happening and build tools to cope with the impact of bullying.

Why Seek Professional Help?
A therapist or counsellor can:

• Provide a Safe Space: You can talk openly without fear of judgment or embarrassment.
• Teach Coping Skills: They can help you learn ways to manage stress, anxiety, and negative emotions caused by bullying.
• Build Confidence and Resilience: Working with a professional can help you rebuild your self-esteem and feel stronger in handling difficult situations.
• Offer Practical Advice: They may guide you on how to address the bullying, set boundaries, and respond effectively.

How to Get Started:

• Speak to a trusted adult, like a parent or teacher, about wanting to talk to a counsellor.
• Look for resources at your school—many have counsellors or staff trained to help with these situations.
• If you’re nervous, think of therapy as a way to get tools and support that make life feel better.

Seeking help isn’t a weakness—it’s one of the strongest things you can do. It shows that you care about yourself and want to take steps to feel better and more in control. Sometimes, having someone on your side who understands and knows how to help can make all the difference.

Should You Tell Your Parents? Yes, Here’s Why

You might be thinking, “Why bother telling my parents? They won’t understand, and it won’t help.” It’s easy to feel this way, especially if you think they’ll overreact or won’t know what to do. But the truth is, your parents or caregivers can offer more support than you might expect.

Here’s how your parents can help:

• They Will Believe You: It can be a huge relief to have someone on your side who listens and believes what you’re going through. Sharing your experience with them can take some of the weight off your shoulders.
• They Can Advocate for You: Parents have the power to speak to your school or other authorities on your behalf. They can request meetings, ensure the bullying is taken seriously, and follow up to make sure the issue is addressed.
• They Can Help You Build Confidence: Your parents can remind you of your strengths, encourage your passions, and help you separate your self-worth from what the bully says or does.
• They Can Teach You Strategies: Whether it’s practicing assertiveness or knowing how to stay safe in risky situations, your parents can help you prepare for handling future encounters.
• They Provide Emotional Support: Knowing someone is in your corner can make all the difference. Your parents care about you and want to help you feel safe and valued.

If you’re worried about how they’ll react, try starting the conversation with something like, “I need to tell you something, and I really just need you to listen first.” This lets them know you want their support, not an immediate fix.

What Your Parents Can Do to Support You

Here are some specific ways your parents can step in and help:

1. Believe You: Their first job is to listen and take you seriously. Knowing they believe you can be incredibly comforting.
2. Talk to the School: They can meet with teachers, counsellors, or administrators to make sure the bullying is addressed. This might involve creating a plan to keep you safe and hold the bully accountable.
3. Help You See the Bully’s Words for What They Are: Bullies often say hurtful things to make you feel small. Your parents can help you see that what the bully says is an opinion—not a fact—and it doesn’t define you.
4. Focus on Building Your Strengths: Whether it’s through hobbies, sports, or other activities, your parents can encourage you to focus on things you enjoy and excel at. This helps boost your confidence and resilience.
5. Teach Assertiveness and Safety: They can practice scenarios with you so you feel more prepared to handle bullying situations. For example, they might help you rehearse saying “Stop!” with confidence or teach you how to stay safe in risky situations.
6. Encourage Empathy Without Excusing Behaviour: Your parents can help you understand that bullies often act out because of their own struggles. While this doesn’t make their actions okay, it can help you realise that the problem isn’t about you—it’s about them.
7. Help You Find a Therapist and Support You Through the Process: If you feel ready to talk to a therapist about bullying, your parents can be a great source of support in making it happen. They can help you find someone you feel comfortable talking to, assist you to schedule and attend appointments and offer emotional encouragement throughout the process.

You’re Not Alone

Bullying can feel like an uphill battle, but it’s important to remember that you don’t have to face it alone. Whether it’s your parents, a teacher, or a friend, there are people who care about you and want to help.

By taking steps to protect yourself, talking to trusted adults, and leaning on your support system, you can work through this challenge and come out stronger. You are worthy of respect, and no one has the right to take that away from you.

💬 Have you faced bullying? What helped you deal with it? Share your story to inspire and support others.