Start counting to ten backwards. Or try the alphabet backwards. Take deep breaths and count to five. Make sure your breaths are making your stomach rise and not your chest. This type of breathing has a calming effect. [2] X Expert Source Dr. Niall Geoghegan, PsyDClinical Psychologist Expert Interview. 24 July 2019. Look at the bully’s forehead or past them. Think about a book you are reading or a paper you have to write for class — something distracting but somewhat neutral.
Build an invisible wall between you and the bully by visualizing it your mind. See the verbal attack bounce off the wall instead of noticing the bully. [4] X Research source If you are not in class and someplace where you wouldn’t get in trouble for putting on headphones (like on the bus or maybe in the hallway), drown the bully out by listening to music. If you think the bully might get violent or you need to be on your guard, however, this is not a good option. Ignore the scathing remarks that you want to say to them. Write them down later if you want.
Exit a room where the bully is located. Find a space that is private or with people that are supportive. If you’re in a public space like walking down the street, find a way to get to a safe place or someplace where there are other people around. If you are being harassed through your computer, social media, or cell phone, learn to block that person so that you do not receive messages from them.
Listen or play music. Find a favorite playlist to help you stay calm. Do something artistic. Write in a journal. Draw. Build something. Be physically active. Join a fitness group or sports team. Take a walk. Talk with friends. Hang out with people that support you. Do something fun with them.
Get to class or work in a different way. Avoid the places where the bully hangs out. Find people who will walk with you if you have to cross paths with the bully. Find a different time of day to do certain things.
Avoid the need to respond to their attacks. If they continue to harass you, consider reporting the incident. Here is advice about how to report and prevent cyberbullying: https://www. stopbullying. gov/cyberbullying/how-to-report/index. html. Consider disabling comments on your social media profiles if your bully continues to harass you. [6] X Expert Source Dr. Niall Geoghegan, PsyDClinical Psychologist Expert Interview. 24 July 2019. Block the email address of the person who is bullying. Change settings on your email account. “Unfriend” or no longer “follow” them on sites like Facebook, Instagram, Snapchat, Twitter, and Tumblr. Change your account setting so that the private information cannot be accessed to them or the public. Block a phone number. Delete the number from your contact list. Depending on your cell phone type, there are ways to remove a number. Contact your phone service provider for additional options.
Say that you want them to back off, such as “Stop messing with me,” or, “Leave me alone. " Consider using a bit of humor. Just avoid using humor to put them down. You might respond saying, “Apparently you are very concerned about my style and appearance. I had no idea you cared so much!”
When someone is bullying, think to yourself, “I’m better than that. I don’t have to pick on other people to feel good about myself. “[8] X Research source
If you are being attacked and feel that your life is at risk, do your best to run away, but physically protecting yourself may be necessary if you are in danger. Be safe and avoid any injury to yourself or others.
Try martial arts. Martial arts is often more about self-confidence than about learning how to fight. Karate, judo, and other forms of martial arts can help you redirect that negative energy. Join a club or team. Get involved as part of a team. Being part of team can help you feel included rather than excluded. Consider trying out for a sports team, joining an outdoors club, or being part of language club. Let out your creative side. Find ways to calm your stress. Put your photographs in an art show. Draw. Paint. Sculpt. Make or build something.
Talk openly about what you’re feeling. They care about you. Family or friends that you trust may have gone through bullying too. Get their support and advice about ways to deal with the situation. They may be able to offer you advice you hadn’t considered. Spend more time with friends and family. It will likely be better to surround yourself with people that care about you even if you’re not feeling your best.
A teacher. A guidance counselor. A parent, grandparent, or relative. A mentor through a community group. A supervisor or leader at your place of work. The police, if there was a serious injury. A pastor or leader at your place of worship.
