Bullying Support Hub- Young Adults

Bullying isn’t just drama or a one-off disagreement. It’s when someone keeps targeting you, physically, verbally, socially, or digitally, and it starts to affect your mental health, confidence, or sense of safety. 

It can look like: 

• Being excluded or ignored 

• Name-calling or constant teasing 

• Threats, intimidation, or physical harm 

• Rumours or public embarrassment 

• Harassment or abuse online (DMs, posts, group chats) 

If it’s happening more than once and it’s making you feel anxious, isolated, or unsafe, it’s bullying. And it’s not okay. 

Bullying and harassment can happen anywhere, at school, University, work, online or even in your social life. If someone is making you feel unsafe or targeted you don’t have to face it alone.

Being bullied can make you feel isolated and taking action might feel overwhelming. But there are steps you can follow to protect yourself and get support.

Our top tips:

• Stay safe: If you ever feel physically unsafe, leave the situation and reach out for help immediately.
• Keep evidence: Save messages, screenshots, emails, or posts. Evidence is helpful if you need to report the bullying at work, uni, or online.
• Block and report: On social media, block the person and report harmful behaviour through the platform or via the eSafety Commissioner.
• Talk to someone you trust: A friend, mentor, or supportive adult can help you figure out your next steps. You don’t have to do this alone.
• Reach out to professionals: Services like the Dolly’s Dream Bullying Support Line or other mental health services are confidential and ready to guide you.
• Look after your wellbeing: Prioritise things that make you feel good—hobbies, exercise, journaling, or connecting with supportive friends.
• Know your rights: At work or in education, you’re protected under Australian anti-bullying, harassment, and discrimination laws. If it escalates, you can seek advice or report it formally.

Remember: Bullying is never your fault. Asking for help is not weak. It’s a brave step toward staying safe.

We’re online a lot. Social media, group chats, gaming platforms, or messaging apps. 

While online spaces can be fun and connecting, they can also be where bullying, harassment, or pressure happens.

What cyberbullying can look like:

• Harassing or threatening messages
• Sharing private images, videos, or info without consent
• Excluding, spreading rumours, or creating fake accounts
• Pressure to send photos or do things you don’t want to

How to protect yourself online:

• Think before you post, once it’s out there, it’s hard to take back.
• Keep accounts private and only share content with people you trust.
• Use strong passwords and update them regularly.
• Avoid suspicious links or downloads.
• Be selective with friend requests and followers.

It’s not your fault. Even if you responded or shared something first, the person harassing, threatening, or blackmailing you is responsible.

If you’re being bullied, harassed, or feeling low, you don’t have to handle it alone. There are services and people ready to listen and support you.

When a friend is being bullied, it can feel overwhelming or awkward to know what to do. You don’t have to solve everything, but your support can make a huge difference. 

Sometimes just knowing someone is on their side gives them the courage to reach out for help.

Being bullied can take a big toll on your mental health. Feeling stressed, anxious, or low is completely normal, and it’s important to take care of yourself.

Even small steps make a difference.

Practical ways to support yourself:

• Take breaks from stressful situations: Step away from social media, group chats, or spaces where bullying is happening. Even short breaks can help you reset and feel calmer.
• Do things that recharge you: Hobbies, exercise, drawing, listening to music, or spending time with friends who lift you up can help improve your mood.
• Talk to someone you trust: Sharing your feelings with a friend, mentor, or professional doesn’t make you weak—it shows courage.
• Set small, achievable goals: Tiny wins, like reporting an incident, reaching out for help, or doing something kind for yourself, can help you feel in control and build confidence.
• Stick to self-care routines: Sleep, eating regularly, moving your body, and taking care of basic needs make a huge difference to your resilience.
• Use grounding techniques: Deep breathing, mindfulness, or journaling can help you manage stress in the moment.

Remember: You are strong, capable, and worthy of support. Taking care of yourself is just as important as taking action against bullying.

Quick tips for managing stress and anxiety

• Practice breathing techniques
  • Sometimes anxiety can make your breathe quickly and make you panic.
  • Try box breathing or long exhales. (click the links for demo videos).
• Practice muscle relaxation techniques
  • Also known as a body scan, this helps you focus on yourself and release tension.
  • Watch a demo video
• Take breaks
  • Go outside for some exercise and fresh air
  • Remove yourself from the situation for 5-10mins when needed
  • Try some light stretching or go for a walk
• Talk to someone you trust about how you’re feeling
  • Just talking to someone about how you feel can take a weight off your shoulders. If you want to talk anonymously, call our Bullying Support Line.

Sometimes the most comforting advice comes from people who have been through it themselves. Listening to real stories can help you feel understood and remind you that you’re not alone, and things can get better.

You’re not alone.

Human rights are about being treated like a human being: with dignity, fairness and respect. They’re the things everyone needs to feel safe, included and able to live their life.

Your rights belong to you no matter who you are, where you’re from, what you believe, or how you identify. They apply to everyone, and no one gets to take them away from you: not a person, a group, a school, a workplace, or anyone online.

Here are some of the rights that protect you:

• Safety and protection, e.g. protection from being harmed or exploited by others.
• Health, e.g. a right to access medical care, access to safe and nutritious sources of food and water.
• Education, e.g. access to mass media, freedom from censorship.
• Legal rights, e.g. protection from discrimination and a right to access legal help.
• Political, e.g. the right to vote.
• To be who you are, e.g. freedom of religion and cultural expression.

What to Do if Your Rights Are Being Ignored

If you think your rights are being ignored or violated, it's important to seek support - you don't have to deal with it alone. The type of support will depend on how your rights were violated.