This article was written by a Kooth mental health writer and contains mention of: bullying, school, and abuse.

Being bullied at school can make the idea of even just being in the building a scary one. You may become upset or scared at the thought of going back in, which can be frightening.

Bullying can be both verbal and physical. You may get called names, teased, or otherwise just made to feel bad by someone else. A person who is bullying you may leave you feeling very low in mood and unsure of what to do.

We are going to look at ways in which you may be able to cope with bullies, giving some tips to try out if you’re struggling with being bullied. You deserve to feel safe and happy at school.

Thinking of some ideas to help manage bullying situations might be able to help you prepare for any that might take place. Here are some tips to consider:

1. Think about who you can talk to

Think of who you can tell about your experiences, so that they can help and support you. For example, you might want to reach out to:

• A teacher you can trust. They could either talk to the person bullying you or keep an eye on you. The teacher may even quietly tell other teachers to monitor the situation. If you find it hard to speak to the teacher, you can always write a note.
• A friend who you can trust. It might be good to think about what situations they can help you with.. If you feel that you would like some support, ask your friend to go with you to see the teacher.
• A parent or guardian. If you feel comfortable opening up to them, they may be able to offer advice.
• A school counsellor. Many schools today have counselors in place. If not, they can arrange for you to see someone who is specially trained to help support you.

We know that not everyone will feel able or comfortable to talk to those listed above, but do feel free to talk to a member of the team here at Kooth.

2. Think about changing your routine

The person who has bullied you may have done it in a certain place or location before. Think about how you could change this to stop contact with them:

• Changing your way to and from school, if that is when they bother you
• Asking to change classrooms or classes, if possible
• Moving seats while in a class with them, to be far away from them
• Asking a teacher to make sure you don’t work in groups with them

Sometimes, telling people may help or improve the situation; unfortunately it may also carry on in different ways. There are some things you can do to try and manage situations when you are on your own. Depending on what sort of bullying is happening and where, you can do a number of things:

3. Consider different solutions

• Try to remain calm, as it can help us think more clearly. If the person bullying you is providing no danger straight away, being relaxed can allow you to appear confident and not seem too frightened. Check out our articles on grounding yourself here.
• If the bullying is name-calling or through nasty words, try to not get too upset in front of them. You may be feeling a lot of emotions – anger, sadness, frustration – but you could try and express these when you are in safe space later or with someone you trust.
• Respond to the bullying. If you feel comfortable enough to talk to the person alone or in a safe environment, you may be able to sort things out.
• Get away from the situation. Whether this is running or walking, if the person bullying you is going to hurt you, it’s a good idea to get away before things get worse.
• If this isn’t possible, look for help around you. If you see someone you know, call them by name. If you don’t know anyone, ask the person standing close to you to get help from an adult.
• Use the block and report buttons. If the bullying is targeting you on social media, you can report and block those who are bullying you.

Articles on anxiety

The feeling of anxiety due to bullying can be very strong. Check out some of our other articles on dealing with anxiety: (Note, you’ll need to be logged in to your Kooth.com account to access these articles. Signing up is free and takes 2 minutes.)
5 Ways To Deal With Anxiety
Creating a Comfort Bag To Help With Anxiety
The Science of Anxiety