Effective Strategies to Recover from Workplace Sexual Harassment

Sherri Gordon, CLC, is a published author, certified professional life coach, and expert in bullying prevention. Formerly the editor of Columbus Parent, she brings extensive experience in researching and writing about health and social issues.

Sexual harassment encompasses any unwelcome sexual comments, advances, requests, or behaviors. Such experiences can deeply affect victims, leading to depression, anxiety, shame, guilt, and self-blame.

Overview

If you've faced sexual harassment at your workplace, there are actionable steps to support your healing journey. Recognizing your rights, accepting what occurred, and understanding the mental health implications are crucial. Remember, the harassment was never your fault. Prioritize self-care and allow yourself time to process and recover. Continue reading to explore effective ways to manage and overcome workplace sexual harassment.

Legal Framework Surrounding Sexual Harassment

The first step in recovery is acknowledging the misconduct and understanding its illegality. The U.S. Equal Employment Opportunity Commission (EEOC) explicitly prohibits harassment based on sex. This includes unwelcome sexual advances, inappropriate touching, sexual remarks, bullying, and offensive jokes that foster a hostile work environment.

Sexual harassment is not confined to male-to-female interactions; it also includes female-to-female, male-to-male, and female-to-male harassment, all of which are unlawful.

While isolated teasing or remarks might not legally qualify as harassment, persistent behavior that creates a toxic workplace or leads to adverse employment actions, like termination or reprimands, is considered harassment.

Approaches to Address Sexual Harassment

Taking proactive steps is vital. This may involve reporting incidents to your employer, filing a complaint with the EEOC, seeking legal counsel, or, if necessary, leaving the work environment.

Impact of Sexual Harassment on Victims

Reactions to sexual harassment vary, often beginning with shock and denial, progressing to feelings of victimization and diminished self-esteem.

Victims may struggle with daily functioning, including difficulties with sleep, appetite, motivation, and enjoyment of activities.

Physical symptoms such as headaches, concentration issues, forgetfulness, digestive problems, and high blood pressure can also manifest.

Emotional responses may include betrayal, anger, powerlessness, hopelessness, and in severe cases, depression, anxiety, and suicidal thoughts.

If you experience suicidal ideation, contact the National Suicide Prevention Lifeline at 988 immediately. For emergencies, dial 911. Additional mental health resources are available through our National Helpline Database.

Guidance for Healing After Sexual Harassment

Recovering from workplace sexual harassment can feel overwhelming. Essential steps include practicing self-care, seeking support groups, and consulting mental health professionals who can assist in processing and healing.

Validate Your Experience

Acknowledge the reality of what happened without minimizing it or excusing the perpetrator. Allow yourself to experience and express your emotions healthily through methods like meditation, yoga, deep breathing, guided imagery, or progressive muscle relaxation.

Communicate with Trusted Individuals

Sharing your experience with someone trustworthy can provide relief. Avoid confiding in those who might dismiss your feelings. If needed, join or create a support group.

Journal Your Emotions

Writing about your experience and feelings can facilitate understanding and emotional release. Consider composing a letter to the harasser as a therapeutic exercise, even if you do not send it.

Release Self-Blame

Remember that the harassment was not your fault. The responsibility lies solely with the offender. Avoid guilt and shame to promote your healing.

Find Closure

Moving forward may involve changing jobs or rediscovering personal interests beyond your professional identity. Engage in new hobbies and focus on positive aspects of life.

Transform Your Experience into Advocacy

Consider using your experience to support others by blogging, leading support groups, creating resources, or volunteering with organizations addressing sexual harassment. This can foster resilience and purpose.

Seek Professional Counseling

If recovery proves challenging, consult a counselor specializing in workplace sexual harassment or abuse. It is advisable to choose a professional outside your workplace or educational institution to ensure confidentiality and comfort.

Access Immediate Support

Explore reputable online therapy platforms like Talkspace, BetterHelp, and ReGain to find suitable mental health support.

Supporting Loved Ones Affected by Sexual Harassment

If a friend or family member is recovering from harassment, your presence and nonjudgmental support are invaluable. Avoid trying to fix the situation; instead, listen patiently and affirm their safety and truth.

Avoid Judgment

Respect their feelings and encourage open communication without criticism.

Maintain Connection

Help them stay socially engaged to prevent isolation, which can hinder healing.

Honor Boundaries

Respect their need for space and autonomy as they rebuild their sense of control.

Be Patient with Their Healing Process

Understand that recovery timelines vary and support their pace without pressure.

Empower Their Decisions

Support their choices and avoid controlling behaviors, allowing them to reclaim their life on their terms.

Final Thoughts

Addressing the trauma of sexual harassment is essential and should not be delayed. Healthy coping strategies are critical to recovery, while unhealthy methods like substance use can exacerbate difficulties. Seek professional help if needed; doing so demonstrates strength and courage.

For further reading, explore topics on Living Well and Stress Management.

References

1. U.S. Equal Employment Opportunity Commission. Sexual harassment.
2. Thurston RC, et al. Association of sexual harassment and sexual assault with midlife women’s mental and physical health. JAMA Intern Med. 2019;179(1):48-53.
3. Dobbin F, Kalev A. The promise and peril of sexual harassment programs. Proc Natl Acad Sci USA. 2019;116(25):12255-12260.
4. Belleville G, et al. Efficacy of imagery rehearsal therapy and cognitive behavioral therapy in sexual assault victims with PTSD: A randomized controlled trial. J Trauma Stress. 2018;31(4):591-601.
5. Gallegos AM, et al. Meditation and yoga for PTSD: A meta-analytic review. Clin Psychol Rev. 2017;58:115-124.
6. Smyth JM, et al. Online positive affect journaling for mental distress: A preliminary RCT. JMIR Ment Health. 2018;5(4):e11290.
7. Kirkner A, et al. Recommendations for responding to survivors of sexual assault: A qualitative study. J Interpers Violence. 2017;886260517739285.

By Sherri Gordon
Sherri Gordon, CLC, is a published author, certified professional life coach, and bullying prevention specialist with extensive experience in health and social issues.

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