5 Steps to Rebuilding Your Confidence After Workplace Knock Backs and Bullying

Negative experiences at work, whether it's bullying, conflict, redundancy, being overlooked, or facing a difficult environment, can shake your confidence. But rebuilding that confidence is not only possible—it’s empowering. You will be stronger because of this! In this blog, we’ll take you through five actionable steps to help you reconnect with your strengths, rebuild your self-worth, and step confidently back into your career.

Step 1: Reflect on Your Strengths

Reconnecting with your strengths is the foundation for rebuilding confidence.

When workplace challenges arise, it’s easy for the negatives to be at the front of your mind and forget the skills and qualities that make you valuable and unique. Take a moment to reflect on your strengths.

Exercise:

• Write down 3 to 5 key strengths or skills that have brought you success in your career. Think about feedback from colleagues, accomplishments, or tasks that come naturally to you and give you energy.

• Keep these strengths visible—on your phone, your desk, or somewhere you’ll see them regularly as a reminder of what you bring to the table.

Step 2: Reframe the Challenge

Turn setbacks into stepping stones for growth.

A negative workplace experience can cause a major dent in your confidence, but how you frame that experience makes all the difference. Rather than seeing it as a failure, view it as an opportunity for learning and growth.

Exercise:

• Write down what happened in a factual, neutral way (without judgment or emotion).

• Now ask yourself: What did I learn about myself from this experience? How has this challenge made me stronger or more resilient?

Reframing difficult experiences helps you focus on how you’ve grown, rather than what went wrong.

Step 3: Set Small, Achievable Goals

Confidence grows with each small success.

Rebuilding confidence doesn’t happen overnight—it’s about taking small, meaningful steps forward. Set yourself small, achievable goals that allow you to experience progress and success, even in small doses.

Exercise:

• Choose one area of your career where you’d like to rebuild confidence (e.g., public speaking, leadership, decision-making) or one small step towards rebuilding your career such..

• Set a small, specific goal in that area and celebrate the achievement of each small goal as a win, no matter how minor it seems!

Step 4: Practice Self-Compassion

Treat yourself with the kindness you deserve.

One of the biggest hurdles in rebuilding confidence is self-criticism. After a challenging experience, you might be replaying mistakes or blaming yourself. Instead, practice self-compassion, recognising that everyone makes mistakes and that growth often comes from discomfort.

Exercise:

• When negative thoughts arise, ask yourself: "Would I speak to a friend this way?"

• Practice replacing harsh self-criticism with more supportive, compassionate language. For example, change “I failed” to “I’m learning.”

Step 5: Build a Support Network

Confidence grows when you’re supported by others.

It’s hard to rebuild confidence in isolation. Surround yourself with people who encourage you, uplift you, and believe in your potential. A strong support network can offer valuable feedback, encouragement, and a reminder that you’re not alone on this journey.

Exercise:

• Identify 2-3 people in your life who are positive, supportive, and have your best interests at heart.

• Schedule regular check-ins with them, whether it’s a coffee chat or a phone call, to share your progress and gain encouragement.

• Consider working with a coach or mentor who can offer objective guidance and support, helping you navigate challenges and build a more resilient mindset.

Moving Forward with Confidence

Rebuilding your confidence after a workplace knock back is a journey—but each step you take brings you closer to a stronger, more empowered version of yourself. Remember, confidence is not about never facing challenges; it’s about how you rise and rebuild after them.

If you’re ready to take the next step in your journey, let’s connect. At Joy Coaching and Consulting, we work in partnership with you to rebuild your confidence, realign with your strengths, and create a career filled with joy and purpose.

Joy Coaching and Consulting offers personal, team and executive coaching, leadership development and culture consultancy in Poole, Bournemouth, London, and across the UK. We also can happily deliver all our work online, for remote and hybrid teams.