This week I’ve been inspired and motivated by a business I’ve been supporting for the last year or so. Ironically at the start of #antibullyingweek, they've decided to step back from their business as a result of the online bullying, abuse and harassment they've been receiving for several months.

It's been particularly upsetting. Not only has this been directed at them but also at others who have links to them and their business. So much so, they've been 'requested' to cancel, delete, stop working with them.

Being the subject of bullying, abuse and harassment online or offline is particularly distressing. It impacts your day to day life. Your sleep and mental health are affected. You can end up feeling depressed and it knocks your confidence.

You take it personally, no matter how unfounded and petty the comments. Rather than focus on all the positive comments and good things you do and what you've achieved, you end up focusing on the one or two negative comments these people have made.

Online or offline, bullying, harassment and abuse is NEVER ok and needs to be called out. If you're subjected to a pile-on, where multiple strangers are encouraged to join in the harassment and abuse, it can feel overwhelming. If it becomes threatening, you may need to take more direct action and report it to the authorities, especially if you feel your safety is at risk.

The people making these comments rarely consider the impact of their comments on their target. They often hide behind their keyboards or others who goad them on.

If they try and deflect with "I was only joking" … "don’t be so sensitive" … "it’s just banter" ... it's not OK.

What can you do?

If you find yourself on the receiving end of negative comments it’s tough. Mentally and emotionally. Why would a complete stranger (they often are) be targeting you in this way?

Sometimes you may not be in a position to stand up to them or feel strong enough to do so. You're likely to feel isolated and vulnerable but you can take steps to protect yourself.

Step away from the source of the negativity for a couple of days. Especially in the online world - switch off notifications. Avoid the people piling on the negativity. Ignore the messages and emails. Make use of the mute, block, delete and if it’s particularly bad, report button. Often they'll move on to their next target. Not the best solution as it doesn't mean they've stopped.

Don’t engage. Often that’s what they want, to know they’ve got a reaction. When they don’t get one or they don’t get the one they want, they may keep going, which just makes you feel worse. Even if they do get one, they'll also keep going. If you try to rationalise with them, you probably won't get through to them either.

Look after yourself. When you feel stressed, under pressure or threatened, mentally or emotionally, not necessarily physically, it’s hard to think or behave rationally. You won’t be sleeping well or eating properly, so you need to make an effort to take time out and indulge in a little self-care.

Give yourself time. It can be easy to react in the moment. Especially if you’ve gone into flight, fight or freeze mode. Take a deep breath and give yourself a bit of space before you respond or react … to anything. Avoid making a hasty decision you might regret later when you're in a more positive frame of mind.

Focus on the positive. The chances are you’re focusing on a few negative comments or reacting to what might be a temporary situation. Remind yourself of all the positive things that show you have value and matter.

• Write down five things you’re grateful for.
• Write down five things you’ve achieved.

This is when it's useful to have a journal or regular goals and reviews. You can look back on all the positives and things you've achieved. Focus on them

Seek support. Now is the time to reach out to your close network of friends and family for support and advice. Even if it's just a hug, a shoulder to cry on, a cup of tea and a sympathetic ear. Even colleagues at work. They'll give you a fresh perspective on the situation. You may be internalising too much and building things up, in your own mind.

If you're being bullied at work, report it to your manager or HR department.

If the bullying and abuse becomes threatening - report it to the police.

Make a note of dates and times. Keep copies and screenshots of messages, emails and posts to support your case.

Take action. Once you've given yourself time to step back from the immediate situation, take control. However, don’t try and control things you have no control over or can’t influence. Focus on what you do have control over.

You can decide whether to let them get to you or rise above it. What does it say about the person doing the bullying, harassing or posting the negative comments?

Often those doing the bullying and harassment are completely ignorant of the impact and affecting it has on the other person. They may or may not change their behaviour if they did know. However, it's often not worth your time energy. Especially when you have more important things to focus on.

Decide one or two things you can do to move into a better place. Taking positive steps can help rebuild your confidence and put you back in control.

What happened next?

And the business I mentioned at the start?

I’m pleased to say that having had a couple of weeks to deal with the emotional fallout of everything that’s been going on, taking a step back, focusing on their own mental health, they’ve now been able to step back in.

They've responded in a positive way, let the bullies know their behaviour is NOT OK. They're back feeling stronger and with a clearer idea of how they can continue to share their positivity and do something they love but in a different way.

If you've been on the receiving end of harassment and bullying, how did you deal with it?

I would always hope people would treat each other with respect. These days we see frequent examples online and in the media, where this is not the case.

We need to take time to understand other people, where they're coming from. To value our differences but not to bully or harass them, just because they're different or have a different opinion to us.

To walk a mile in their shoes. #bekind