If you have been a target of workplace bullying, you know that speaking up is easier said than done. I’ve been there myself. Targets of bullying have been dealing with repeated aggression, manipulation and humiliation for long periods of time, in fear of what could happen if they stand up for themselves. Of course, this repeated abusive conduct can cause anxiety, depression and much more.

It’s all the more reason to take control of your destiny and speak up for yourself.

If you’re worried, don’t be. Here are some ideas to help you prepare for a conversation with your manager or human resources representative.

First and foremost, document any negative interactions with the bully. 

You can start by keeping a journal that includes the who, what, when and where of each incident as well as any documents that support your claims.

Make sure that you are only sticking to the facts in this journal — that is what HR needs in order to help you. Transferring your notes into a formal documentation system, such as an electronic file or database, can ensure that you are prepared for a legal battle if it comes to it. A court would need tangible evidence of your experiences.

Next, be able to prove your good performance.