Rising Above Workplace Negativity: Empowering Yourself with Strength and Wisdom

 

As women, we often face workplace challenges that test our resilience—none more disheartening than unprofessional behavior rooted in jealousy. Recently, in my role as Marketing and Communication Manager, I crossed paths with an older acquaintance whose petty actions attempted to undermine me. Her baseless efforts to portray me as unprofessional to colleagues and leadership were clearly driven by envy—and frankly, more embarrassing for her than for me.

I thought I’d left behind these kinds of experiences, the ones you typically face in your twenties when you're just starting out. Yet here I was, a seasoned professional, reminded that ignorance and small-mindedness can persist no matter how far you’ve come.

But with experience comes strength. I chose to rise above—with grace, confidence, and clarity. This is a call to all women: stop questioning your worth, release the anxiety, and embrace your inner power to thrive. And of course, let’s lean into sisterhood—that incredible force that uplifts us in life, and especially at work.

Welcome to my latest Italian Girl Touch reflection, where I share science-backed strategies to rise above workplace negativity and build unshakable self-belief.

The Challenge: Facing Persistent Negativity

My role is dynamic and fulfilling—connecting with the public, nurturing a vibrant social media community, and managing exciting projects and events. But recently, I found myself in a situation that was both absurd and revealing.

An older collaborator, clearly driven by jealousy, attempted to undermine me in the most unexpected way possible—again, very embarrassing. Honestly, a pretty ridiculous move. Her behavior, clumsy and transparent as ever, stirred a mix of pity and frustration. I thought I’d left this kind of petty drama behind in my twenties, when the workplace often feels like a battleground for proving yourself. Yet here I was, reminded that insecurity and small-mindedness don’t age out.

What’s changed, though, is my perspective. I’m no longer the uncertain twenty-something trying to find her footing. I’ve grown—stronger, wiser, and deeply rooted in my values. I chose not to internalise her negativity or waste energy retaliating. Instead, I focused on what matters: delivering results, staying authentic, and showing up for my team and audience with integrity.

Of course, I know the difference between petty behavior and genuine feedback. If the criticism had come from a professional with sincere intentions—someone offering insight for the good of the team or the company—I would have welcomed it. As an experienced manager, I understand the importance of listening, of navigating difficult personalities, and of fostering a workplace where people feel safe, motivated, and inspired to grow together.

I know how valuable it is to fight for a work environment that people love being part of. And I also know when someone simply doesn’t belong—when their actions disqualify them from that shared space. Every resource in my work is precious, starting with time. That’s why I choose to invest it wisely, in people and projects that elevate rather than drain.

This wasn’t just a professional decision—it was a personal one. A choice to protect my peace, my time, and my self-worth. And you know what? I’m grateful. That moment gave me the inspiration for this article. I can laugh about it now, and that’s a gift.

Even more powerful was how my team responded. The way they shared what had happened, defended me without hesitation, and reaffirmed their trust in me spoke volumes. It reminded me how strong we are together, how much mutual respect we’ve built, and how negativity often reveals the brightest truths—ones we might not have seen otherwise.

The Science of Overcoming Negativity

Happiness is when no one's being a pain in the neck

Science helps us understand why certain workplace challenges persist—and how we can rise above them. Negative interactions, such as jealousy or passive aggression, activate the amygdala, triggering stress and anxiety responses (LeDoux, 1996). Women, in particular, are more susceptible to rumination—repetitive negative thinking—due to societal expectations around perfectionism. This tendency elevates cortisol levels and erodes self-confidence (Nolen-Hoeksema, 2012).

Fortunately, research offers empowering tools. A 2019 study published in the Journal of Positive Psychology found that mindfulness and self-compassion practices significantly reduce rumination and enhance self-efficacy in women, helping them navigate workplace stress more effectively (Neff & Germer, 2018). By focusing on the present moment and tapping into our inner strengths, we can literally rewire our brains for resilience. Mindfulness, for example, increases activity in the prefrontal cortex, which helps regulate emotional responses and restore clarity (Davidson & Begley, 2012).

This is why, as women, we don’t need to mirror unprofessional behavior or exploit others’ weaknesses—just as I chose not to engage with my coworker’s clumsy attempts to discredit me.

We can draw on emotional intelligence to face challenges with calm and clarity—like I witnessed during a recent logistical hiccup, where a composed and pragmatic approach turned a stressful moment into a learning opportunity. Rising above negativity isn’t just about professionalism—it’s about protecting our energy, honoring our values, and creating spaces where everyone can thrive.

Mindfulness Tips to Cultivate Confidence

Here are three science-backed mindfulness practices to help you navigate workplace negativity, release self-doubt, and embrace your inner strength:

1. Confidence Affirmation When negativity strikes, pause and say: “I am strong, capable, and worthy beyond others’ opinions.” Repeat it three times, visualizing yourself standing tall and grounded. For deeper reflection, pair this with one of the prompts from the upcoming 60-Day Self-Love Journal, designed to help you reconnect with your strengths and track your personal growth. This practice builds self-efficacy and helps reduce stress (Neff & Germer, 2018).

2. Present-Moment Grounding Take two minutes to focus on your breath—inhale for four seconds, exhale for six—and tune into one physical sensation (like your feet on the floor or the texture of your clothing). This technique calms the amygdala and anchors you in the present moment (Davidson & Begley, 2012). I used this during a recent work hiccup to stay centered and respond with clarity instead of reactivity.

3. Gratitude for Resilience Each evening, write down one action you took that reflected your strength—whether it was staying professional, setting a boundary, or simply showing up with intention. This reinforces a positive self-image, as gratitude has been shown to enhance well-being and emotional balance (Emmons & McCullough, 2003). For example, I noted how I kept our community engaged with authentic content despite the distractions around me.

A Call to Rise with Strength

This workplace challenge reminded me that while negativity may persist, so does our power to rise above it. As women, we don’t need to question our worth or let others’ insecurities dim our light. With the wisdom gained through experience, we can face challenges with grace—tackling one issue at a time without spiraling into anxiety.

Reflect: When have you faced workplace negativity, and how can you channel your strength to overcome it? Share your story using #OndaFelice on Instagram or TikTok, and let’s empower each other to thrive.

For a deeper journey, explore the upcoming 60-Day Self-Love Journey Journal on Etsy, where prompts like “What’s one thing you’re ready to let go of to make space for new growth?” guide you toward resilience and renewal. Tune into Smiley Frequency or Onda Felice on Spotify and YouTube for short episodes on building confidence and navigating workplace dynamics with clarity.

Final Note

No matter how far we’ve come, there will always be small-minded moments that test us. But as women, we grow stronger and wiser—rising above with grace, clarity, and confidence. Your worth isn’t defined by others’ opinions—it lives in the strength, heart, and authenticity you bring to every challenge.

Keep shining. Keep believing. And never doubt the incredible woman you are.

You’ll find more mindfulness tools and reflections right here on the blog—so stay tuned, explore, and let’s keep growing together.

With love and presence,

Gilda Notarbartolo

✨ Want to go deeper? Download the FREE Confidence Reset Toolkit and get exclusive access to more resources by joining my mailing list. 👉  and start your reset.

References:

• LeDoux, J. (1996). The Emotional Brain: The Mysterious Underpinnings of Emotional Life. Simon & Schuster.
• Nolen-Hoeksema, S. (2012). “Ruminative coping and stress: A review.” Frontiers in Psychology, 3, 1–12.
• Neff, K. D., & Germer, C. K. (2018). The Mindful Self-Compassion Workbook. Guilford Press.
• Davidson, R. J., & Begley, S. (2012). The Emotional Life of Your Brain. Penguin Books.
• Emmons, R. A., & McCullough, M. E. (2003). “Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being.” Journal of Personality and Social Psychology, 84(2), 377–389.