Imagine this scenario: You are at work one day and receive an email announcing that a colleague (who joined the organization later than you) was promoted above you or received a key assignment you were hoping for. Like a team player, you congratulate your coworker, but you quietly seethe about the lost opportunity. 

What did you do wrong? Why weren’t you the one to receive that raise or plum project? These are questions you may have, but might never ask out loud.

This may be a familiar experience. And it’s a lesson, too. As Black women, we are often on the front lines for social justice and quick to speak up for others. But when it comes to our personal needs, some of us might be reluctant to rally for ourselves. Self-advocacy is an important life skill that you need to create the life you want and deserve.

You may not have adopted self-advocacy growing up if your parents didn’t allow you to have a voice in the home, or if you never witnessed it in practice because they didn’t know how to advocate for themselves in a hostile world. Without the ability to identify what you want and ask for it unapologetically, you may have allowed others to take advantage or walk all over you.

But it’s never too late to learn self-advocacy and the ability to speak up for what matters to you. You have responsibilities, such as putting in the work, but you also have rights – including the right to be heard and treated equally.

What Stops You from Speaking Up?

I often explore this issue in my therapy practice. Some clients don’t self-advocate because they fear rejection or an angry response if they do stand up for themselves. That is the case at work as well as in relationships, where women often wait and wait for a partner to take the next step out of fear of losing them if they ask for what they want. 

Another barrier to self-advocacy might be settling for another person’s vision of who you are. Just because a boss doesn’t see you in a leadership position or doesn’t recognize your contributions doesn’t mean you have to accept their perspective.

Racism and sexism may also be factors. If you consciously or unconsciously assumed that a certain opportunity would never be open to a woman or a person of color, you might never go for it. The experience of bias or microaggressions might also cause you to hold back. 

Becoming Your Own Advocate

Learning to speak up for yourself can seem daunting. But you can do it with some internal examination and these steps:

Clarify Your Values. To practice self-advocacy, you need to first identify what you value, whether that’s in a career or in a relationship. What matters to you most in this situation?  What do you need? Try this exercise to help you discover your core values and write them down.

Find the Right Time. Once you are clear about your values, like any new skill, self-advocacy takes planning. If you want to ask for a promotion or new title to match your growing responsibilities, think through who you will ask, where and when. Your next one-on-one meeting or an annual review might be the ideal opportunity. 

Make Your Case. Prepare your argument: What contributions have you made that warrant the new position? If you can quantify how you’ve improved the bottom line or cite examples of achievements, it will build your confidence and increase the likelihood you’ll be heard. 

Get Feedback. Ask a mentor, friend, career coach or therapist to role-play with you and provide feedback. Even making the ask of an empty chair can have benefits. 

Plan for Plan B. Finally, decide what you will do if the answer is no. It may be enough for you to have stated what you want. But if it’s not, consider asking your boss what you need to do to earn the promotion or raise. Do you need to receive additional training? Or volunteer for a high-profile project? Or you might simply decide it’s time to dust off your resume and to move on.

In the case of a romantic relationship, the process of self-advocacy is the same: zero in on what you value and want, practice the conversation you will have, and consider what you’ll do if your partner doesn’t respond the way you hoped. By asking for a commitment, you might get it. But if you are disappointed, you’ll walk away with a stronger sense of who you are and what you need to be happy.

Whatever happens at work or in life, standing up for your values will give you a greater sense of agency and strength in knowing you are responsible for your life.

Fall is here, and it’s that time of year when most of us have reluctantly returned from vacation and rolled up our sleeves to get back to work. But as you dive back into your to-do list, it’s important to remember to make rest an essential part of your routine throughout the year. Without rest, you risk exhausting your resources and burning out. Rest, like sleep, is necessary for recharging your batteries, and just like nutrients from food, you need your vitamin “R”.

Research has shown that rest in the form of naps can reduce fatigue and boost alertness. This type of rest can improve your mental creativity and physical performance. Getting appropriate rest can also support you in maintaining a healthy weight, as a lack of sleep has been linked to increased appetite and a slowing of metabolism.

So what exactly is rest and how do you integrate it into your life? Here are some restful strategies that are relaxing and restorative. 

Walk in nature. At a park or other natural setting, take a stroll. Make sure to focus your attention on what you experience with your senses – the color of leaves, the sound of birds chirping, the scent of flowers, the feel of a breeze or the sun on your skin. Immersing yourself in nature can be profoundly revitalizing.

Write to reflect. After your nature walk, take a few minutes to reflect on what you saw and experienced, and how it made you feel. You can write about whatever comes to mind, and over time, about any seasonal changes you notice. You can also use a writing technique such as a sentence-stem, where you fill in the blank: "One thing that made me smile on my walk today was ___________ because ____________."

Meditate. Regular meditation can also help you relax deeply and even get better sleep. There are dozens of guided meditations online or available via meditation apps like Smiling Mind that can help you quiet the mind, decrease your stress, increase self awareness and slow your heart rate. 

Research psychologist James Pennebaker has studied and popularized what’s called expressive writing. The idea is for individuals to write about a difficult or traumatic situation but in a time-limited, focused way. His technique offers structure so people don’t relive traumatic memories and get overwhelmed by them.

Practice yoga. Similar to meditation, yoga can help facilitate rest. Yoga naturally activates the parasympathetic nervous system, which then tells the body to chill out. But you don’t have to twist yourself into a pretzel. Visit a local yoga studio for an introductory class or try these simple poses to get the rest you need. You can also check out yogi and self-care resources that specifically cater to Black folks. 

Tune out “noise”. What prevents us from resting? The constant ding of our phones, negative media reports, toxic people in our lives. Turn your phone off at the end of the day or block notifications; limit news-watching or scrolling to no more than an hour; and respond to negative people when you are ready (if at all) and have gotten rest. 

Have a bedtime routine. Create a restful environment by blocking light, choosing comfy bedding and keeping the temperature cool. Get in the habit of going to bed at the same time each night and aim to get at least 7 hours of shut-eye to revitalize all your body’s systems. 

Take personal days and vacation. Too many of us don’t take all of our paid time off, driven by a sense of duty or unhealthy work ethic. Take the days you’ve earned. Look at the year ahead and be thoughtful about blocking off time for your next long vacation and some long weekends throughout the year. Connecting with friends on a getaway, or even scheduling your own “mental health” day can do wonders for your well-being. 

Looking for additional support for your mental wellness?

My counseling practice offers women-centered groups to support your growth and healing, including Working While Black, a support group for Black women working in white spaces, and S.W.E.L.L., a group for single women. Join us!

Let’s say you’ve had a bad day – an upsetting blow-up with your boss or a misunderstanding with your partner. Or you’ve had a joyous time with the kids. You can get some support and nurturing, or hold on to the sweet memories, through writing – a simple yet profound technique to cultivate wellness and help you heal.

As a therapist, I know there are many different ways for my clients to process emotions and experiences besides talk therapy. I remind them that writing – even if you do not consider yourself a “writer” – is a powerful way to cope with grief, depression, anxiety and trauma. It’s also a tool for self-care when you’re feeling good. Whether you already keep a journal or rarely put pen to paper, now may be the time to add some simple writing strategies to your self-care toolkit.

Therapeutic writing techniques

Some effective writing techniques involve “containers” – which help create structure for your writing. Time is a common example of a container that puts a specific limit, say five minutes, on how long you write. Using a prompt to get you started writing is another type of container. You can write in response to a specific question, or an image such as a photograph or piece of artwork, that prompts you to think about a memory or experience. 

Psychotherapist Kay Adams developed a model for writing called the Journal Ladder that includes a spectrum of writing techniques that offer different degrees of structure, and pacing. One example of a Ladder technique is list making, like a list of 25 ways you can treat yourself that have nothing to do with food. That act of writing the list focuses your thinking and can lead to insight when you reflect on what you wrote. 

Another example from Adams is Sentence Stems. These are partial sentences that you complete, such as “Right now I feel _______” or “The most important thing I can take from this experience is _______” This sentence completion process is simple and can help provide clarity to your thoughts and feelings. Writing a letter that you don’t necessarily have to send is another way Adams suggests to stimulate insights and increase your self-awareness. 

Research psychologist James Pennebaker has studied and popularized what’s called expressive writing. The idea is for individuals to write about a difficult or traumatic situation but in a time-limited, focused way. His technique offers structure so people don’t relive traumatic memories and get overwhelmed by them.

How it works: Write about a challenging time for four consecutive days, 20 minutes per day. The situation can be something recent or from the past that troubles you, and the technique involves simply writing whatever comes up. On the third day of writing, he suggests writing about the situation from a different perspective – say, as a different person or even an inanimate object. On the fourth day, you return to writing from your perspective for another 20 minutes.

After the four days are complete, you can read and reflect on what you wrote. You can also write about how the process made you feel. Pennebaker’s research has found those who used expressive writing in this way had stronger immune systems, fewer illnesses and improved mood, among other positive benefits.

Novelist and expressive therapies expert Zelda Lockhart provides another way to write about personal experiences. She suggests using what she calls “jump starters” such as music, images or literature. If you get stuck as you journal, grab a book full of rich imagery, open it and put your finger on a page. Wherever your finger lands, that’s your jump starter.

Yet another way to write about your experience is to focus on your senses. If you are writing about a memory, for example, try to recall what it smelled like. What did it feel like? Sound like? Really tune in to and write about the details. Sensory experiences can help unlock memory and feelings. 

Writing for joy

If you make it a consistent habit, writing for just a few minutes a day can become a healing practice and a joyful experience. Focusing on gratitude in your writing can help you focus on the positive and improve both mental and physical health.  

Writing with others is also a great way to connect, share experiences and have those experiences witnessed by a supportive community. If you’d like to be a part of a community writing event, join me for Wake Up Everybody, on July 19 at 7am - 8:30am EST (Registration required). In this free virtual event, our topic is “We Won’t Go Back: Poetry, Power and Justice,” and we will use literature and lyrics to explore social justice issues. 

My practice also offers other women-centered groups to support your growth and healing, including Working While Black, a support group for Black women working in white spaces, and S.W.E.L.L., a group for single women. 

The great thing about writing is it is just for you – no one else has to read it. The act of writing can stimulate your creative juices, lead to a deeper relationship with yourself, and help you determine what changes you need to make or what actions you can take to make a difference for yourself and in the world. 

As a child growing up with asthma, I was often cautioned against strenuous physical activity out of fear that I might have trouble breathing or suffer an attack. My mother disagreed and encouraged me to try. On the other hand, my father and other relatives suggested I stick to what they considered safer, less physically demanding pastimes.

Even with my mother’s support, the belief that I couldn’t engage in challenging activities stuck with me over the years. I would do short runs or sprints but avoided long-distance running. As an adult, I was the queen of power-walking, until one day, while I was walking on a track in Harlem, an older woman ran right past me, her silver locks flowing with each step. Just seeing her out there inspired me, so I decided to give distance running a chance.

Today, after building up to longer runs over time, I can run a half hour without getting winded or provoking my asthma. Now I can confidently say that I am a runner, and it is a part of my identity.

The beliefs we hold about ourselves often stem from messages we received as children. They’re influenced by our families, by our peers and even by the media we consume. Those messages shape our identity in the present and can be quite persistent. But as adults we have the ability to shift our perspective and re-story our lives.   

Have you ever had the experience of going home for a reunion or family gathering and suddenly feeling like you did when you were a child or teenager? Old family dynamics come into play and relatives might view you and treat you the same way they did years ago. They don’t realize you’ve changed. Next thing you know, you may even find yourself responding to those family members as you did in the past. 

But you don’t have to be a prisoner to what other people think or how they see you. Our minds have what’s called neuroplasticity, or the ability to adapt. From the time we are born, the connections among the cells in our brains reorganize in response to changing needs, enabling us to learn and grow from experience throughout our lives. 

In other words, we have the power to change our identity or who we think we are.

Plot Twist: How to Re-Story Our Lives

Be mindful. On your way to a family gathering or in the moment, you can use mindfulness to keep yourself anchored in the present. You can silently say to yourself, “I am here today. It’s 2022,” or something more specific like, “I don’t have to take my cousin/sibling/in-law picking on me. I am not that person anymore.”

Set boundaries. To protect yourself from negative messages from relatives or peers, make a list of at least 10 boundaries you will enforce. For example, you can set a limit for how much time you will spend at a gathering and not feel guilty about leaving early. If people start to gossip, you can make a point of not being a part of those conversations. You can say “no” when pressured to do something you want to do. You can also set boundaries around when you are available by text or phone, and choose whether to respond to toxic messages.

Check your values. Messages from others can make us question our own choices. That’s why it can help to remind yourself what’s most important to you by engaging in what’s called a values exercise. How it works: Write out the values that resonate with you, such as balance or freedom or service. Organize the values into groups of similar ones, then attach a verb to your top values (“live in balance”) to express how you intend to put them into action. Make artwork from your top four or five values, frame it, and display it someplace meaningful to you. Engaging creatively can strengthen your relationship with your values.

Question “shoulds”. A sign we may be living by others’ expectations is frequent use of the word “should,” as in “I should be married/have kids by now” or “I should own a certain type of home/car”. If you find yourself thinking this way, try the values exercise above. When the word “should” starts to arise, you can choose affirming thoughts like, “I’m single and satisfied” instead.

Decide what's next. Now that you've identified limiting beliefs and new possibilities, how can you stretch yourself? In what ways can you grow? For me, I'm exploring a 5K and possibly even building up to a marathon. What's next for you?

Consider counseling. If you are struggling with letting go of old ideas about yourself, therapy might help. In addition to talk therapy, consider poetry therapy or drama therapy to help cultivate self-awareness and relational awareness.

Remember: You’ve always had the power to determine who you are and how you show up. Using these tools can help you activate it.

Mass shootings. War. A near-coup in the U.S. Lingering COVID cases. Another looming public health crisis. The continuing fight for justice, and so much more. All of this bad news popping up on our smartphones and TV screens every day has many of us feeling unsettled and unsafe. We barely have time to recover from one collective trauma before we face the next one. This feeling of unease is compounded for Black folks because we also live with the daily reality that we could be the targets of racially motivated discrimination and violence.

As “strong Black women” we may be tempted to ignore these feelings which may create anxiety and depression, and instead try to “push through.” This is what we’ve seen many of our mothers and grandmothers do. Our ancestors had to persevere against formidable odds. Their strength and endurance is how they survived, creating opportunities for the next generation. But that ability to keep on keepin' on has come at a price to their physical, mental and spiritual health and well-being. Today, we can release that SBW stereotype.

We don’t have to be strong in the face of extraordinarily difficult events, and more of us are starting to recognize that. In my practice, I am receiving more inquiries from Black people – Black women in particular – who are ready to process their experiences and emotions. That is a clear break from the past when we avoided counseling because of stigma and false ideas about what it means to be strong. 

And in recent years, high-profile athletes like Simon Biles and Naomi Osaka have presented a new model of strength. By putting themselves and their mental wellness first, they demonstrated a new way of being strong; by acknowledging that it’s okay to not be okay.

What would it mean for you to redefine strength? Like Simon Biles, it could mean setting boundaries, which is what the champion athlete did when she bowed out of some of her Olympic competitions in Tokyo. Or like Naomi Osaka -- who withdrew from the French Open and refused to endure the obligatory and sometimes disrespectful media interviews -- it meant saying no. Despite pressure and criticism, they both did what was best for them and not for others. 

A New Image of Strength

Here are some ways to reconsider what it means to be a strong Black woman.

Look for new role models. In the past, strength may have been defined by enduring a bad marriage, a toxic work environment or constantly doing for others. Instead, think about people in your life or in the public eye who you admire and who exemplify a different type of strength by being independent, by defying expectations or putting themselves first.

Connect with your feelings. Take a few minutes at the beginning or the end of every day to be still, be quiet and ask yourself, How am I feeling? Then write it down. To make things interesting, try it as a six-word memoir. We are so used to rushing through our experiences and not connecting them to how they make us feel, so it’s important to slow down and find ways to process our emotions. (If you're a Black woman who works in white spaces, this is especially important. To get support, you can sign up for my upcoming "Working While Black" group on September 20, 2022. We use literature and lyrics to explore self-love, striving, thriving and more.)

Commit to self-care. Audre Lorde called self-care a “radical act.” When you are feeling sad or overwhelmed, ask yourself what you need to feel better. It could be a call to a good friend, to take a walk outside or even to sleep. Try to avoid doing things that could make you feel worse like misusing alcohol or drugs, or binging on food, TV or social media. 

Rethink physical strength. We often think of strength as measured in physical endurance or power. But being strong can also mean being mobile and active, which generates feel-good endorphins that help lessen sadness and depression. It can also mean being flexible or having the endurance to climb stairs without getting winded.

Show yourself some grace. Don’t be so hard on yourself if it takes a while to break some old habits. Give yourself credit for coming this far in the face of enormous challenges, and recognize when you have benefitted from prioritizing your well-being. That is also a form of strength.

Picture this:  A Black woman with a natural hairstyle like twists or cornrows joins her co-workers for lunch. One of them, a white woman, reaches out to touch her hair, tossing it gently, while saying, “Your hairstyle is so pretty. How long does it take you to do that?”

The Black woman pauses, unsure how to respond to this unwanted intrusion into her physical and emotional space. She tries to think of a response that is polite yet firm. Should she say ‘thank you’ and change the subject? Or should she say, ‘As much time as it takes you to get your roots dyed blonde’?

For many Black women, having our hair touched or becoming the subject of fascination is a common microaggression. The focus on our hairstyles and incredulous tone of questions about them creates the sense that there is something abnormal or exotic about what is perfectly normal to us. Even if a comment is meant as a compliment, it can feel like a slight, a way for a privileged person to other-ize us.

Defined by Columbia University psychologist Derald Wing Sue as “everyday insults, indignities and demeaning messages sent to people of color by well-intentioned white people who are unaware of the hidden messages being sent,” microaggressions can have harmful and lasting impacts on people of color. They can also affect people based on gender identity, sexual orientation, and more. (We may also experience macroaggressions, which affect whole groups or populations, otherwise known as systemic racism.) 

Another example is the assumption we may have landed a job or promotion just because we’re Black, which suggests we’re not smart enough or could not have achieved on our own merits. When a conservative talk show host asked to see Judge Ketanji Brown Jackson’s LSAT scores, he was insinuating that her race played a part in her admission to Harvard Law School. During the confirmation hearings, when Senator John Kennedy called Brown Jackson “articulate,” it was a reminder of the many times that word has been applied to Black people as if we are not expected to be articulate despite years of education. 

How many of us have been followed around in a store while shopping? Or worse, been completely ignored by either a salesperson or fellow customer who cuts in line and says, “Sorry, I didn’t see you.” When director Jane Campion told Venus and Serena Williams while she was accepting a Critics Choice Award that they were “marvels” but did not have to compete with men as she did, she was not only wrong (they’ve played against men in tennis doubles) but she erased all of their achievements with one thoughtless comment. 

When Black women raise these issues at work or try to explain them to their white peers, we may get responses like “That’s not about race,” “I don’t see color/race” or “You’re being too sensitive.”  These comments, too, are microaggressions because they deny who we are and what we know we’re experiencing. They may cause us to doubt ourselves, question our perceptions, and hesitate to speak up again.

Day after day these insults and indignities can add up, like “death by 1,000 cuts,” causing anxiety, stress, anger, and over time, depression. These effects on our mental health can manifest as physical problems like headaches and muscle tension when we are faced with certain people or situations. The impact may be more serious if you have already experienced racial trauma, an accumulation of negative racialized experiences.

How to Manage the Microaggressions

When it comes to microaggressions you don’t have to just take them and suffer to keep the peace. Here are tips to handle them gracefully and protect your well-being. 

Don’t let even small slights slide. If a colleague or stranger reaches out to touch your hair, you are perfectly within your rights to say, “That makes me uncomfortable” or like Solange once sang, “Don’t touch my hair.” If they ask why, say something like, “It’s an invasion of my space and privacy. I wouldn’t expect to be able to touch your hair. Why do you think it’s okay to touch mine?”  It is healthy to set this boundary.

Write about it. To cope with microaggressions, it might be helpful to express your feelings in writing. Try this structured writing exercise below from psychotherapist and writing-for-healing expert Kathleen Adams to help you go deeper in exploring those feelings. 

Consider a situation or recent experience and finish each of the seven sentences stems with a sentence or two. Expect to take 10-15 minutes to complete this exercise. 

When you're done, read and reflect on your writing to explore what thoughts or feelings it brings up. Consider what surprises you or inspires you to make a change. Take another few minutes to write about your reflection.

I want to write about ... 

The first thing that comes to mind is ... 

Below the surface I find ... 

The challenge here is ... 

In order to move forward, I ... 

I can ask for help/support from ... 

My next step is ... 

Commiserate with your sister circle. Share what happened with peers who will understand and affirm your feelings. Or watch this clip from Insecure for examples of how to cope and have a good laugh at the same time. This strategy can be especially helpful when you can’t confront a microaggression because of who it’s coming from (i.e. your boss).

Consider speaking up. If a microaggression or macroaggression is really bothering you or is repeated, it may be time to take a stand. While you weigh whether to say something, ask yourself if you’ll regret not saying something.

Respond with an “I” statement. Start with “I feel _______ when you say/do this.” It may be that you simply felt uncomfortable or diminished. Keep the focus on the impact on you rather than the person’s bad behavior.

If you want to talk more about navigating microaggressions and other work-related challenges Black women face, sign up now for my Working While Black: Sisters Writing and RIsing support group on Tuesday evenings.

In recent weeks, news of high-profile acts of bullying flooded our TV screens and social media. Among them, is the outrageous disrespect that soon-to-be Supreme Court Justice Ketanji Brown Jackson endured during days of hostile questioning from opportunistic Senators, and actor Will Smith’s assault of comedian Chris Rock for telling an insensitive joke about Smith’s wife, Jada Pinkett Smith. (In this case, one might see the bully in Chris Rock as well as in Will Smith.)

But bullies menace outside of politics and entertainment, as many of us, might remember from the playgrounds of our childhood. Some of us face bullies every day – at work and even within our own families. What’s important is that you know how to spot them, and how to survive them.

A bully is someone who abuses their power to intimidate or harm another person. This abuse can be emotional or physical. A bully’s power can stem from their official position – like a senator who has the authority to deny a nominee their confirmation, a boss who has the ability to hire or fire, or an older family member or more senior member of a group – or their physical size and strength. Power can also be derived from economic or social standing, which might come from being socially savvy or perceived as popular or charismatic. Either way, the threat felt by the person being bullied is real and frightening.

A bully could be motivated by the need for attention or resentment regarding their status or the unfairness of life. Some bullies, like an intimidating boss or co-worker, may be jealous or want to rob a more vulnerable individual of a real or perceived advantage, like better skills or popularity. 

For African-Americans, bullying can be doubly harmful because it’s motivated by racism from those who resent perceived “preferences,” or who fear a loss of their status in the workplace or in society. 

Whatever the motivation, the target of bullying can experience lasting harm. Ongoing bullying can cause distress and trauma, especially if it echoes childhood experiences or family dynamics, exposing long-dormant traumas. The experience can make you fearful and avoidant, and lead to anxiety and depression among other mental health issues.  Over time, the stress from ongoing bullying can lead to physical health effects such as high blood pressure. To avoid these problems, here are some steps to stand up to the bully in your life.

• Check-in with yourself. Acknowledge what’s happening to you, how you feel about it, and how those feelings might echo feelings from your past. Does it bring up memories of being bullied as a child? Taking this step of mindfulness will help you connect today’s discomfort with earlier times when you felt vulnerable.

• Write it out. In your journal, write “I feel ________  when I have to interact with this person.” You might be feeling intimidated, small, or afraid to confront the individual or situation in a work context. Whatever the emotion, get it out on paper so you can face it. 

• Speak up. If you feel safe, consider raising the issue directly with the bully. If you’re at work, you may want to discuss it in terms of what you need to do your job effectively. Remain positive and keep the focus on how the bullying behavior affects not only you personally but also how it affects your ability to work. You may also want to write what you intend to say in advance.

• Get help. On the job, you might discuss the issue confidentially with someone in human resources. That way, you go on record as experiencing difficulty in the workplace that is affecting your ability to do your job effectively – and that HR should respond to. 

• Talk to someone. Discuss the problem with peers or a friend or a mentor outside the workplace to get advice and perspective. If you have trusted allies on the job, share the problem with them; you may find you’re not alone in suffering under a bully.

• Document, document. If the bullying is ongoing, keep a record of it, including dates, times, specific conversations, and examples of bad behavior. You may find this documentation useful if you need to get legal advice. 

• Don’t take it personally. Sometimes victims of bullying start to think that something is wrong with them. Recognize the problem lies within the bully, not you. Be compassionate with yourself.

• Consider your exit. No job is worth your emotional and physical health. If the situation does not improve and your employer doesn’t help, update your resume and start looking for greener pastures. 

• Seek mental health support. Talk to a therapist or consider group therapy to help you cope and recover. 

You do not have to accept a bully’s abuse. It may take time to change a situation, but protecting yourself is too important. By taking action, you send a message to the bully, and more importantly, to yourself, that you deserve better.