As soon as I saw the door, it was like this weight just went onto me.

我一看到那扇門就好像我身上的重擔一下子就壓了下來。

Inside, it was eating me up.

我的內心被它吞噬了。

I was smiling all the time, but it hurt.

我一直在笑，但內心很痛。

It's taken somewhere in the region of six years to be able to really regain my confidence and get myself back to my former self.

我花了六年的時間才真正恢復了自信，回到了以前的自己。

You lose part of your own identity when you go through this.

當你經歷這一切時，你會失去自己的一部分身分。

How would you define bullying?

你如何定義霸凌？

Hmm.

嗯...

So, bullying to one person may mean something completely different to the next person.

因此，對一個人的霸凌可能對下一個人來說意味著完全不同的事情。

It is quite subjective and it can be hard to define, or even to recognise when it's happening.

它是相當主觀的，很難定義，甚至很難識別它何時發生。

What may seem trivial, such as just excluding someone from the coffee run every morning, over time, that creates a really oppressive working environment.

看似微不足道的事情，例如每天早上不讓某人去喝咖啡，隨著時間的推移，這會造成一個非常壓抑的工作環境。

And then you get the more extreme cases where there's verbal, maybe even physical behaviour.

然後你會遇到更極端的情況，可能會出現口頭上的甚至肢體上的行為。

Sometimes people are permanently disabled with their mental health and they can never work again

有時，人們會因心理健康而永久殘疾，並且永遠無法再工作。

Sadly, we have lots of clients who suffer with suicidal thoughts.

不幸的是，我們有很多客戶受困於自殺念頭。

Sometimes people will speak up and say that something is bullying when actually they're really just being managed - there's a performance issue.

有時候人們會抱怨自己受到欺負，但實際上他們只是被管理，可能是因為工作表現有問題。

Assuming it's a reasonable request from your manager, then that is not workplace bullying.

假設這是你的經理提出的合理要求，那麼這就不是職場欺凌。

But for the most part, if somebody feels as though they're being bullied, that's the important thing.

但在大多數情況下，如果有人感覺自己受到欺負，那是最重要的事情。

I've worked at a restaurant where people used to sing the EDL song.

我曾在一家餐廳工作，有人會唱英格蘭護衛聯盟的歌曲。（EDL為英國極右派，崇尚白人至上，反穆斯林）

"If you're not white, get out."

「如果你不是白人，就滾出去。」

Straight away, you know, they find out you're a Muslim: "You're a suicide bomber, you're a terrorist."

當他們一發現你是穆斯林就會說：「你是人體炸彈，你是恐怖分子。」

"What's he got on his back?"

「他背上有什麼？」（炸彈客通常會把炸彈背在背上）

I'm proud to be who I am, you know, proud to be a Muslim.

我為自己的身份感到自豪，你知道，我為自己是一名穆斯林感到自豪。

I'm proud, you know, that I pray.

我很自豪我會祈禱。

I just want to get accepted like everyone else.

我只想和其他人一樣被接納。

You know, not be judged due to colour, due to height or anything, just go to work and just have a peaceful day at work.

你知道，不要因為膚色、身高或其他原因而受到評判，只是去工作，過著平和的一天。

I witnessed people in positions of power just yelling at co-workers in front of other people, demeaning them, making sexual comments.

我目睹過身居要職的人當著其他人的面對同事大喊大叫，貶低他們，發表性評論。

When the environment is like that at the top level, it really does trickle down to every facet of the workplace.

當高層的情況是這樣的時候，確實會影響到工作場所的每一個方面。

Like, I actually found myself becoming a bit toxic as well.

比如，我發現自己也變得有點毒舌。

I had a bit of a mental breakdown.

我有點精神崩潰了。

I think bullying can be so detrimental and can be so sinister because it can be just even those little comments that are meant to chip away at your self-esteem and your self-worth,

我認為霸凌可能會對人造成嚴重的傷害，因為即使只是那些意在削弱你自尊和自尊心的小評論，也可能非常陰險，

and I think that's where it starts to get really dangerous.

我認為這就是它變得真正危險的地方。

I was bullied at work myself, and it went on for about two years before I actually felt able to do anything about it.

我自己在工作中也受到過欺凌，大約持續了兩年，直到我真正感覺到有能力采取行動。

And ultimately, I had to walk away because my health suffered so enormously as a result.

最終，我不得不離開，因為我的健康因此受到了巨大的影響。

The pressure, the strain, the extra mental health issues that I suffered really escalated during that formal process.

在那個正式處理的過程中，我承受的壓力、負擔以及額外的心理健康問題真的加劇了。

It's trying to speak to somebody in confidence, preferably somebody senior.

試著和某人私下談談，最好是一位資深人士。

Make sure that those conversations happen early on about which behaviours are acceptable and which are not.

確保早些時候進行對哪些行為是可以接受的、哪些是不可以接受的的討論。

There's usually a formal grievance policy that you can follow to escalate your concerns and have them investigated,

通常會有一個正式的申訴政策，你可以按照這個政策提出你的顧慮，並讓它們進行調查，

but sometimes that might not be the right option for the employee, in terms of their health.

但有時這對於員工的健康來說可能不是最佳選擇。

You've got to put your health first, and only you know what's best for your health.

你必須把健康放在第一位，只有你知道什麼對你的健康最好。

Don't be afraid to walk away if that is the best thing for you.

如果那對你來說是最好的，不要害怕離開。

Keep a diary, keep a log of events, because if you do need to seek some legal advice, then that's really helpful.

寫日記，記錄事件，因為如果你需要尋求法律建議，這將非常有幫助。

Bullying doesn't have a legal definition, which means it's very difficult to bring a case unless you do have a psychiatric injury, whereas harassment cases can be brought under the Equality Act.

霸凌沒有法律上的明確定義，這意味著除非你確實有精神傷害，否則很難提出案件，而騷擾案件則可以根據《平等法案》提起訴訟。

A legal definition would really help with those employers who are not prepared to take the action internally, and it would give a little bit more protection for people who want to be able to bring a case.

法律界定確實對那些不願採取內部調查的雇主很有幫助，它也會為希望提起訴訟的人提供更多保護。

Because it is so subjective, I think the courts have struggled to want to define it really strictly.

由於這是非常主觀的，我認為法院很難希望嚴格地定義它。

There's a grey area where there's lots of people being subjected to bullying that they have nowhere to go, and the law doesn't support them.

這存在一個灰色地帶，許多人受到霸凌卻無處可訴，而法律也不支持他們。

I think the definition has to be focused less on what bullying and the conduct is, or is not, and more, what is the impact on that person?

我認為霸凌的定義應該更多地關注的是對那個人的影響，而不是對霸凌和其行為是什麼，或不是什麼。

We need to look at early intervention, making sure that managers are trained, they're able to deal with the people issues and not just the technical parts of their roles.

我們需要早期干預，確保管理職接受過培訓，他們能夠處理人際問題，而不僅僅是他們職位中的技術部分。

But also, employers need to look at their working practices.

但同時，雇主也需要檢視他們的工作慣例。

The pressure, the deadlines, the working hours, the hybrid working, the "always on".

壓力、期限、工作時間、混合式工作、「隨時待命」等。

When people are under pressure, their behaviours will change.

當人們面臨壓力時，他們的行為就會發生變化。

The more that we have conversations about workplace bullying, the greater the awareness is going to be.

隨著我們對職場欺凌進行的討論越多，人們的意識就會越加提高。

And then people will feel able to recognise it earlier, to define it, to speak up against it.

然後人們將能夠更早地辨識它，明確定義它，並敢於站出來反對它。

Not just for themselves, but for others as well.

不僅為自己，也為他人。