This is a follow up post to my recent post about the costs of workplace bullying, more specifically the relationship between workplace bullying, depression and heart disease. Our thoughts influence our realities, change your thoughts and you will find your self engaging in different behaviors which influence different outcomes. However, sometimes our emotions stemming from irrational thoughts regarding our expectations not being met, can be so strong that the process of changing our thoughts can seem a daunting task.
In this post, I will introduce to you the reader to three primary strategies for creating emotional distance and bringing yourself to a place of calm in order to explore other options.
Keeping in mind that during times of extreme stress, people have difficulty maintaining calm in order to recognize and respond effectively to difficult situations, the first measure would be how to maintain calm during times of extreme stress.
The first strategy to learn is mediation, studies such as this one have shown meditation to be effective in coping with and overcoming emotional stress and pain. Another study demonstrated through mri scans that people who meditate have higher cortical gyrification ( a folding of the cerebral cortex believed to be associated with faster information processing). The key part of meditation which makes it effective in dealing with emotional stress is the process of developing mindfulness.
Mindfulness is the process of developing more consciousness towards your interpretations of events and your feelings without overreacting. In short, you train your mind towards being calm during periods of discomfort. Rather than embrace the mindset that you should always be comfortable, you transition into the mindset that episodes of discomfort are a learning experience. You should begin practicing meditation, once every day, beginning with five minutes and the goal to building yourself to sixty plus minutes a day. In this post, I discuss the specifics of this strategy.
#2 Doing Nothing
This strategy is a follow up to the meditation strategy. In this post I discuss a real life scenario where I have used the “doing nothing” strategy to my benefits, when I found myself on the receiving end of work place bullying.
The “doing nothing” strategy follows the cognitive behavioral principle of A+B =C. This means that an activating event plus a behavioral response equals a natural and logical consequence. So in response to passive aggressive bullying tactics, doing nothing is your best initial response as bullying tactics depend on the over reaction of the target in sustaining the bullying long term, until the desired goal is accomplished.
Doing nothing does not mean that you play the role of the passive scapegoat. Doing nothing means that you don’t respond to bullying with retaliating tactics of your own. It only makes the situation more unbearable and difficult for you. All bullying starts off with passive teasers, in which the perpetrator is gauging your triggers for overreaction. What works for me, is to pick my battles and do nothing until the instigators have crossed a line which warrants a measured, respectful and assertive response.
Think off it as self defense. If you were on the street, it would not be wise to respond to nasty glares and insults from a stranger, but in the event that stranger were to place hands on you, you should be prepared to protect yourself. It is also important to note that when I have initiated the “doing nothing” response, it took a lot of work. I documented my observations and when it came to my work I made certain that I was as thorough as I could have been, which it difficult for myself to get scapegoat-ed.
#3 Set Firm Boundaries
Not only have I been the recipient of work place bullying, but I have also witnessed other people experience work place bullying in real time. The biggest mistake most people on the receiving end of bullying make is to kiss up to their aggressors. This maladaptive tactic only speeds up the worsening of the process.
You see bullying is irrational behavior most people initiate out of perceived bias against the target. This means that the person on the receiving end, has done nothing to deserve such harassment. So pandering to the bully only enables the bullying. When I work with kids who are getting bullied, the first assignment I give to them is to stop associating with those who treat them badly. Time after time, children who have followed through with this tactic report that the bullying stopped. Why? Because they stopped placing themselves in situations where they made it easy for the bullies to harass them. This means that kids who were on a mission to bully the client, had to work a lot harder by going out of their way to seek out their target to bully.
In the workplace environment, you make it harder for your harassers to bully you by setting up and maintaining firm boundaries. If you need any help with them, simply look to your company’s standard of operating procedures. Then make sure you follow everything by the book, and hold anyone who works with you to standard in following the same rules. If a supervisor were to insist that you bend the rules for a favor, you request that they follow company protocol in getting the rule changed and then you document the interaction between you and the supervisor.
#Bonus: Find Your Tribe.
Business is about relationships, so if you are worried that employing these strategies wouldn’t make you any friends at work, you are probably right. Instead these strategies are designed to create enough emotional breathing room for you to access your working brain and explore other options. Such as a work cultural environment where you can thrive.
Ugo is a psychotherapist and life coach.
Consider this scenario, you have been written up on the job for a miscellaneous issue. Furthermore you have been given an action plan to complete promising your due diligence in not making whatever error you made that earned you the write up. It sounds cut and dry right?
Well what if at the same this that this is going on, you have come to notice that your co workers are no longer speaking with you. Perhaps your office or cubicle has been moved to a different location farther from the main group of people you typically work with. Also, what if on more than one occasion you have been accused of incompetence and negligence and openly berated in front of others?
This scenario can be described as workplace bullying or put more appropriately workplace mobbing. Workplace bullying occurs when standards and procedures are used as a weapon in intimidating and or attempting to end the employment of an employee. Typically workplace bullying occurs on a one on one basis, think supervisor and employee. However on a more sophisticated scale, workplace bullying occurs when an individual is constantly on the receiving end of barrages of criticism from multiple individuals in a workplace environment with one or two people playing lead roles in the bullying.
The idea is to emotionally break down the individual, who is the target of the bullying to accomplish one of two goals. With one goal being to have that employee become more fearful and submissive and the other goal to end the employee’s employment. It is common knowledge that when people are worried about making mistakes, they make more mistakes than usual. So if as a supervisor, I write someone up, over a situation that could have been assertively and compassionately discussed, I am merely documenting my process to justify the person’s removal. Often times with bullying it looks really legitimate on paper, as most people develop maladaptive behaviors to cope with the manufactured stress being projected unto them.
In this report, titled “Offsetting the Pain from Workplace Bullying,” authored by the Workplace Bullying Institute, an online survey revealed that 24.5% of respondents engaged in positive behaviors in response to workplace bullying. An example for positive behaviors would be prayer, meditating, and daily exercising. Compared to 9.9% of respondents who engaged in displaced behaviors, such as going home to fight with loved ones, 32.3% of respondents who engaged in self destructive behaviors, such as overeating and drug use and 33.4% of respondents who responded to workplace bullying via social withdrawal.
The report concludes that the initial response to work place bullying is rarely a rational and conscious one. The reports further states that if it were a rational response, all the responses given would have been of positive behaviors.
This makes sense considering that research studies have shown that people who experience chronic stress become stuck in a pattern of reactivity due to our hard wiring for fight or flight in response to feeling threatened.
In another study, based on a sample of male and female hospital employees, researchers reported that incidences of bullying in the workplace were negatively correlated with mental health. More specifically, researchers reported that one in six people who experienced workplace bullying were likely to develop depression and cardiovascular disease. Although they did note that the likelihood of cardiovascular disease was linked to overweight issues in the participants of the study. However it is important to note that just like the last study, overeating was identified as a self destructive behavior, in which 32.3% of responders reportedly engaged in. It is also important to note that when people engage in self destructive behaviors, they usually do so in an effort to escape difficult issues, such as depression.
This year a psychiatrist, Dr. Angelos Halaris proposed that a new field be created and further proposed that it be named psychocardiology. His proposal came from a research study he spearheaded where he and his team discovered an inflammatory biomarker labeled interleukin-6, (associated with cardiovascular disease) in higher quantities in the blood stream of most of the depressed people they tested.
I am a big believer that our thoughts and feelings influence our physical health, and it could very well be that depressed people experience more stress which leads to the production of hormones that in the long term have negative side effects on the heart and overall well being of the depressed person.
We are social creatures, and besides the wounding of our egos when dealing with rejection, the situation becomes more alarming when we perceive that our “only” ability to get our basic needs met, is threatened due to perceived threats from reoccurring social conflicts in the workplace. This is the bad news, however the good news is that if you have ever been on the receiving end of workplace conflict, you can learn to bring it to an end.
Tomorrow, I will post on three cognitive strategies which people who are currently experiencing any perceived bullying or chronic social conflict in the workplace, can practice. The practicing of these strategies are designed to create emotional space and calm within the person so that through clarity, he or she can consider effective alternatives towards bringing the conflicts to an end.
Ugo is a psychotherapist and life coach.
I came across a you tube video of a person who was expressing a disagreement with another you tuber. Her message to her fellow you tuber?
“You are going to die.”
It was only after she clarified that it was not a threat that I was able to understand her message of passive intimidation. Pretty much that she considers the other you tuber to be an angry and hostile person and if he didn’t address his issues of anger that he would die soon, presumably from bad health.
Then there was a Facebook comment by a namesake of mine, who was spreading the word of God – through passive intimidation. This was what his comment read;
“Accept God in your life or perish in a lake of fire! That’s right, God kills”. Now I respect the guy and all, and I usually ignore his religious rants, but this time around I couldn’t resist.
“One would think that Jesus and his Father have issues with dealing with rejection”, I responded. This set of a firestorm of exchanges between us, where he quoted verse after verse from the Bible, assuring me that death was imminent while I responded in many ways informing him that fearing an all loving and all forgiving God was irrational.
Messages of impending doom are irrational, because if death is to impending doom, then all human beings are scheduled for a date with impending doom from the day they are born. So why fear destiny?
Working with clients who struggle with anxiety, I have noticed a pattern, which is that all their fears can be traced back to a fear of impending doom, and it is usually well into therapy that it is revealed that they were raised in an environment where they were motivated by fear. The conditioning to be motivated by fear was so powerful that they began using it on themselves, albeit with detrimental consequences.
In worse case scenarios of chronic anxiety, I have seen clients develop a case of learned helplessness after habitually ruminating on possible worst case scenarios. When faced with a challenge, their brains immediately transition into considering and analyzing everything that could go wrong, which leads to inaction due to becoming emotionally stuck.
In this previous blog post, I have discussed one effective strategy for overcoming fear, which pretty much involves using one fear as fuel to get past the other. However, what if you took things to another level? What if you retrained your mind to begin seeking quality and meaning of life over quantity in life?
I mean to survive is inherent in all living creatures, but isn’t it a form of death in disguise if surviving was all we did? At some point we would near the completion of our life cycle and we would slowly transition into the weaker than and powerless state we were when we first came into this world. Looking back, would our lives bear any semblance of meaning and purposefulness?
The woman I discussed about in the first paragraph was right about her rival you tuber, he is going to die and so is she. Hopefully for their sake not anytime soon, however life for all mankind is temporarily. Which makes this next strategy for getting past fear all the more meaningful, which is to live with purpose.
Think about it, if you came to accept that your stay on this earth was finite, and stopped fearing the inevitable, how different would your life be? What would you do differently, starting today? What would you stand up for? Would you have more energy or less?
I don’t have a specific road map for how to begin living purposefully, except to write that coming to a place of acceptance and peace with your finite existence lives you little choice but to begin seeking a more meaningful and purposeful existence.
Ugo is a psychotherapist and life coach.