We’ve all had a crappy boss—whether that person was a supervisor, manager, or even a client.
As a career coach, I’ve worked with many clients who struggled to move forward because they were still carrying the emotional baggage of a bad boss. And in the end, who did that baggage hurt the most? My client. Some struggled in interviews because their confidence was shaken. Others held onto resentment and delayed applying for new roles because they wanted more time to recover—but couldn’t afford not to work.
If you’ve had a bad boss and are still holding resentment, that emotional weight can follow you into your next role or endeavor. Unprocessed anger, self-doubt, or hurt has a way of showing up—often subtly—in how we communicate, make decisions, and relate to others. Most companies and clients want to work with people who are emotionally present, resilient, and able to engage openly. Even when it’s unintentional, unresolved emotions can be felt.
Here are three ways to process the emotional baggage of a bad boss so you can move forward and thrive in what comes next:
1. Journal
Write whatever comes to mind about your boss or client. Don’t judge what shows up, and don’t push your feelings away. Pain deserves to be felt.
I often remind my clients that journaling isn’t about writing something insightful or polished—it’s just for you. If you opened my personal journal, you’d probably find pages filled with raw, unfiltered thoughts (and plenty of curse words).
2. Identify, understand, and counter your negative beliefs
Your supervisor’s or client’s actions are just that—actions. What lingers are the beliefs you form about yourself in response to those actions.
Start by identifying the negative beliefs that surfaced (for example: I’m not good enough or I’m not worthy).
Next, explore where those beliefs came from—often a much earlier experience, sometimes from childhood.
Then, consciously counter them with truth (for example: I am good enough. I am worthy.) Look for evidence—even if it comes from earlier roles or different chapters of your life.
When you can hold grounded, positive beliefs about yourself, the actions of others may still hurt in the moment—but they won’t define you or follow you into the future.
3. Stay connected with others
When you’ve been mistreated or bullied, it’s common to want to withdraw. But connection matters. Spending time with supportive colleagues, friends, and family helps reinforce your sense of self-worth and perspective.
This is especially important when the person who hurt you was in a position of power. In those moments, you need affirmation and encouragement from people who see you clearly.
If the experience was deeply harmful and you’re finding it hard to move on, it may be helpful to enlist the support of a therapist or coach. Sometimes we need professional support when we can’t work through something on our own. At Inner Compass Coach, we’re trained in career and life coaching as well as clinical counseling to provide that support.
Don’t let an experience with a bad boss hold you back. Let it become a learning experience—one that shows you how you respond to challenge, how you recover from harm, and how you move forward with greater clarity and strength.