What should I do if I am mentally bullied

Being mentally bullied can be addressed by seeking professional psychological support, establishing a social support system, documenting evidence of bullying, practicing self affirmation training, and seeking legal recourse if necessary. Psychological bullying is usually caused by factors such as the abuser's psychological defects, unequal power relations, environmental indulgence, victim's sensitive personality, and social pressure.

1. Seek professional psychological support

Psychological counselors can help identify psychological manipulation patterns in bullying and use cognitive-behavioral therapy to correct self deprecating thinking. Post traumatic stress disorder screening can assess the degree of psychological damage, and sandplay therapy is suitable for expressing difficult to express emotions. Group psychological counseling can rebuild interpersonal trust, while art therapy can help release suppressed anger.

2. Establish a social support system

to screen trustworthy family and friends to form a support network, and regularly engage in deep emotional communication. Participating in interest clubs can gain value recognition, and online mutual aid groups provide anonymous channels for confession. Keeping pets can meet emotional needs, and volunteer activities can rebuild social connections.

3. Record evidence of bullying

Use a mobile phone to record and record audio and text harassment, organize a timeline, and annotate details of each incident. Save screenshots and links of online bullying, and indicate the time of occurrence of psychological symptoms in medical records. The evidence chain should include the contact information of the witness, and the notary office can solidify the electronic evidence.

4. Practice self affirmation training

Practice positive self dialogue in front of the mirror every morning, using successful experiences to refute the abuser's belittlement. Mindfulness meditation can block negative thoughts and rumination, while emotional diaries help distinguish between facts and distorted cognition. Progressive muscle relaxation can alleviate somatic symptoms, while role-playing training can help improve coping abilities.

5. Legal rights protection when necessary

The Public Security administration Punishment Law can handle public insult behavior, and the Civil Code can claim compensation for mental damages. The internal complaint channels of employers are applicable to workplace bullying, and campus bullying can be reported to the education administrative department. Mental disability assessment can serve as a basis for litigation, and a lawyer's letter can effectively deter continued harassment. Maintaining a regular schedule and moderate exercise can help stabilize emotions, while a Mediterranean diet can reduce anxiety levels. Mindfulness breathing exercises can alleviate acute stress reactions at any time, limit social media use, and reduce trigger points. Develop new social circles to replace existing toxic relationships, and conduct periodic psychological review to monitor recovery progress. When experiencing persistent insomnia or suicidal thoughts, it is necessary to immediately contact the psychological crisis intervention hotline.