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17 Clear Signs of Adult Bullying and What You Can Do About It

Bullying isn’t something that stops after childhood. It often sneaks into adult life, showing up in workplaces, social groups, and even family dynamics.

The signs of adult bullying are subtle, making it harder to call out. Whether it’s manipulation, exclusion, or outright aggression, adult bullying can have lasting emotional and professional consequences.

But you’re not powerless. Here are 17 things you can do to recognize and shut down bullying behaviors in adulthood, creating safer spaces for yourself and others.

Recognize Passive-Aggressive Behavior

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Subtle digs, sarcastic remarks, and veiled insults are often hallmarks of adult bullying. Don’t brush them off. Acknowledge the behavior and address it directly to discourage further incidents.

Set Clear Boundaries

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Bullies thrive where boundaries are weak. Firmly communicate what behaviors are unacceptable and stick to your limits.

This makes it harder for them to manipulate or overpower you.

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Document Incidents

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Keep a record of specific bullying events, including dates, locations, and witnesses. Documentation can be crucial if you need to escalate the situation to HR, a supervisor, or legal authorities.

Don’t Engage in Arguments

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Bullies often try to provoke an emotional response. Stay calm and composed, refusing to react to their bait.

This diffuses their power and puts you in control of the situation.

Seek Support from Trusted Allies

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Confide in a friend, coworker, or mentor who understands the situation. Having allies can boost your confidence and provide backup if the bullying continues.

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Confront the Bully Privately

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Addressing the issue one-on-one can sometimes stop the behavior. Be assertive but respectful, pointing out specific actions and how they’ve affected you.

Practice Assertive Communication

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Use “I” statements to express your feelings without escalating the conflict. For example, “I feel disrespected when my ideas are dismissed in meetings.”

Involve a Mediator

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If confronting the bully alone doesn’t work, seek help from a neutral third party. A mediator can help facilitate a constructive conversation and establish mutual respect.

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Avoid Isolation

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Bullies often target those who seem isolated. Build strong relationships within your social or professional circle to create a buffer against their behavior.

Learn to Say No

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If a bully frequently demands your time or energy, don’t hesitate to decline. Saying no firmly but politely signals that you won’t be taken advantage of.

Report the Behavior

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If the bullying occurs in a structured environment like work or a community group, report it to someone in authority. Use your documentation to back up your claims.

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Know Your Rights

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Educate yourself on anti-bullying policies or harassment laws in your area. Understanding your rights empowers you to take appropriate action when necessary.

Don’t Blame Yourself

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Bullying is never your fault. Remind yourself that the bully’s behavior reflects their insecurities, not your worth or actions.

Seek Professional Help

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If bullying takes a toll on your mental health, don’t hesitate to reach out to a therapist or counselor. Professional support can help you rebuild confidence and resilience.

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Address Toxic Group Dynamics

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Bullying often thrives in toxic environments. If group behavior enables bullying, call out harmful patterns and encourage a culture of respect and inclusion.

Support Others Being Bullied

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Standing up for someone else can shift the power dynamic. Let the target know they’re not alone, and confront the bully if it feels safe to do so.

Remove Yourself When Necessary

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Sometimes, the healthiest choice is to leave a toxic environment altogether. Prioritize your well-being and seek spaces where you feel valued and respected.

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