Ways to Manage and Reduce Jealousy at Work

What is Workplace Jealousy ?

Workplace jealousy is an emotional response that arises when you feel threatened, overlooked, or insecure in comparison to a colleague’s success, recognition, or opportunities. It often stems from a sense of imbalance, believing others are progressing faster or receiving advantages you deserve.

This jealousy doesn’t always appear openly; it develops quietly and begins influencing your thoughts, reactions, and behaviour. If unaddressed, it can affect confidence, performance, and relationships, making it harder to stay focused on your own growth and goals.

Signs of Workplace Jealousy

To overcome workplace jealousy, it’s important to first recognise its early signs, which often develop quietly and influence your thoughts, reactions, and behaviour before you even realise it. By identifying these emotional and behavioural signals early, you can manage them constructively, protect your professional relationships, and maintain a healthier, more confident approach to career growth. Some common signs include:

1. You begin focusing more on others’ weaknesses than their achievements.

When jealousy builds, you may find yourself highlighting others’ flaws instead of acknowledging their success. You might downplay their achievements or convince yourself they don’t deserve them. This shift often comes from an attempt to protect your self-esteem. If you catch yourself reacting negatively to someone’s progress, it's a strong sign jealousy is developing.

2. You feel uncomfortable or irritated when colleagues are praised.

If recognition given to others makes you uneasy, annoyed, or emotionally triggered, jealousy may be influencing your reactions. Instead of feeling neutral or supportive, you may experience a sense of threat or insecurity. This emotional discomfort signals that you’re comparing yourself and interpreting others’ success as a reflection of your shortcomings.

4. You avoid interacting with the person you feel jealous of.

Jealousy can make you withdraw from certain coworkers because being around them intensifies your feelings of inadequacy. You may skip conversations, avoid collaborating, or feel tense during interactions. This distancing protects your ego temporarily but usually indicates that jealousy is affecting your behaviour, confidence, and relationships at work.

5. You become overly critical or dismissive of their accomplishments.

A common sign of jealousy is trying to rationalise why someone’s achievement isn’t impressive by attributing it to luck, bias, or external help. If you catch yourself repeatedly questioning or minimising someone’s success, it may be your mind trying to cope with insecurity. This reaction reveals internal envy more than objective judgment.

6. You feel compelled to compete even when it’s unnecessary.

Jealousy often creates an urge to prove yourself, leading to unnecessary competition. You may feel pressure to outperform colleagues or match every accomplishment they achieve. This behaviour usually stems from fear of falling behind or not being seen as capable. When you constantly compare or compete, jealousy is likely driving your actions.

Causes of Workplace Jealousy

Workplace jealousy often stems from feeling overlooked, insecure, or treated unfairly. When recognition is uneven, growth is limited, or competition intensifies, it can create comparisons that trigger resentment. Understanding these underlying causes helps you manage emotions and maintain healthier professional relationships. Some of the major causes are:

1. Feeling undervalued or unnoticed in your role.

When your efforts go unrecognized, it’s easy to feel overshadowed by colleagues who receive appreciation. This lack of acknowledgment can create insecurity and frustration, making you more sensitive to others’ success. Over time, the feeling of being overlooked can turn into jealousy, especially if you believe your hard work deserves more visibility or praise.

2. Perceived unfair advantages or favouritism.

If you believe certain colleagues receive special treatment—whether in opportunities, assignments, or support—it can trigger resentment. Even subtle favouritism creates doubt about fairness, making you question your own value. This perception, whether accurate or not, often fuels jealousy as you compare what others receive versus what you think you deserve.

3. Limited growth or career progression opportunities.

When you feel stuck in your role while others move forward, jealousy can naturally arise. Seeing colleagues gain promotions, new skills, or challenging projects may highlight your own lack of progress. This contrast can create a sense of stagnation, making you more likely to envy anyone whose career appears to be advancing faster.

4. Competitive workplace culture.

Highly competitive environments can unintentionally breed jealousy. When success is treated like a limited resource, you may feel pressured to compete or compare constantly. This atmosphere intensifies insecurity because everyone becomes a potential threat. When collaboration takes a backseat and comparison becomes routine, jealousy grows more easily among employees.

5. Insecurity about your own skills or performance

If you doubt your abilities, you’re more likely to feel threatened by someone who excels. Personal insecurities often amplify even small achievements of others, making them seem like reminders of what you lack. This internal vulnerability is one of the strongest triggers of workplace jealousy, turning normal success around you into emotional discomfort.

How To Overcome Workplace Jealously

Overcoming workplace jealousy requires consistent effort, a shift in how you think, and a conscious decision to break the pattern of comparison and insecurity. By understanding your emotions, addressing their root causes, and choosing healthier responses, you can manage jealousy effectively and protect your confidence, growth, and professional relationships. Below are practical steps to help you overcome workplace jealousy:

1. Recognize and admit your jealous feelings.

Jealousy often starts subtly, and you may try to ignore it. By acknowledging what you’re feeling, you create space to understand yourself better. Accepting jealousy doesn’t make you weak; it makes you self-aware. When you recognize it early, you prevent it from silently influencing how you behave, think, or interact at work.

What you should do: Take a moment to honestly reflect on your emotions whenever jealousy appears. You can write down how you feel, label the emotion, and note what brought it up. This simple act helps you gain clarity. When you acknowledge jealousy openly to yourself, you reduce its power and begin taking control of your reactions.

2. Identify what exactly triggered the emotion.

Jealousy is usually connected to a specific situation like someone’s achievement, praise, promotion, or even a colleague’s confidence. When you pinpoint the exact trigger, you uncover what insecurity or desire lies beneath. Understanding the source helps you address the real problem instead of reacting to assumptions or creating negative stories in your mind.

What you should do: Pause and ask yourself what moment or action made you feel jealous. Was it a colleague receiving recognition? Was it a comparison you made subconsciously? Break it down step by step. When you identify the real trigger, you can respond thoughtfully instead of emotionally, making it easier to resolve the feeling.

3. Channel the feeling into productive self-improvement

Jealousy can drain your energy, but it can also be turned into a powerful motivator. When you shift your focus from the person you’re jealous of to what you want to improve, the feeling becomes fuel. This mindset helps you grow, develop new skills, and take actions that benefit your long-term career.

What you should do: Use the jealous feeling as a signal to set new goals. Ask yourself what skills you want to strengthen or what opportunities you can pursue. You can create a personal development plan, enroll in training, or seek new responsibilities. When you use jealousy as motivation, you take back control and move yourself forward.

4. Focus on your strengths and achievements.

Jealousy often makes you forget what you bring to the table. When you concentrate on others' success, you overlook your own progress and value. Re-focusing on your strengths helps you rebuild confidence and shift your thinking from what you lack to what you already have, making you feel more grounded and secure at work.

What you should do: Make a list of your accomplishments, skills, and contributions. Review your progress regularly so that you remind yourself of your worth. Celebrate your wins, no matter how small. When you actively recognize your strengths, you create a healthier mindset and reduce the impact of jealousy on your confidence and performance.

5. Stop measuring your worth against colleagues.

Constant comparison makes you feel inadequate and creates unnecessary pressure. When you measure yourself against others, you forget that everyone has different strengths, experiences, and growth paths. Shifting away from comparison allows you to value your individuality and reduces the emotional burden that fuels workplace jealousy.

What you should do: Whenever you catch yourself comparing, pause and redirect your focus to your own journey. Remind yourself that your progress doesn’t need to look like anyone else’s. Track your personal milestones and celebrate your improvement. By consciously breaking the comparison habit, you protect your confidence and build a healthier mindset.

6. Recentre your goals and personal priorities.

Jealousy often increases when you lose sight of what truly matters to you. If you’re trying to match someone else’s achievements, you may feel overwhelmed or insecure. Reconnecting with your own goals helps you stay grounded and prevents you from chasing paths that don’t align with your growth or values.

What you should do: Sit down and list what you genuinely want from your career skills to build, roles to pursue, or habits to change. Review these goals regularly so you stay aligned with your priorities. When you know what you want, you stop feeling threatened by others and start taking actions that benefit you personally and professionally.

7. Adopt a growth-driven mindset.

A fixed mindset makes you believe others’ success limits your potential, leading to jealousy. A growth mindset helps you see skills as learnable and progress as ongoing. When you embrace growth, you view colleagues’ achievements as inspiration rather than competition, which reduces negative emotions and encourages continuous improvement.

What you should do: Shift your thinking every time you face a challenge see it as a learning opportunity instead of a threat. Tell yourself that you can grow with effort and practice. Seek feedback, try new tasks, and stay open to learning. This approach helps you evolve steadily and feel more confident in your improvement.

8. Appreciate and acknowledge others’ wins.

Celebrating others’ achievements helps you break the cycle of jealousy and negativity. When you genuinely appreciate someone’s success, you create a healthier emotional space for yourself. It also strengthens relationships and builds a more supportive workplace environment where you feel less threatened and more connected.

What you should do: Congratulate colleagues when they succeed, even if you’re still working through your feelings. Express genuine appreciation, whether through a message, a compliment, or a quick acknowledgment. Over time, this practice helps you shift your mindset from envy to positivity, making it easier for you to feel secure about your own journey.

9. Maintain professionalism in thoughts and actions.

Jealousy can tempt you to react emotionally, but staying professional protects your reputation and credibility. When you remain steady, respectful, and composed, you avoid unnecessary conflicts and prevent jealousy from shaping your behaviour. Professionalism helps you stay focused on your responsibilities instead of getting caught up in comparisons or negative feelings.

What you should do: Pause before reacting, especially when you feel triggered. Remind yourself of your role, values, and long-term goals. Keep your communication respectful, stay committed to your work, and avoid gossip. By choosing professionalism each time, you create a healthy boundary between your emotions and your actions, allowing you to navigate jealousy with maturity.

10. Speak about your concerns with someone you trust.

Bottling up jealousy can make it grow stronger. Talking to a trusted person helps you release emotional pressure and gain clarity. When you share what you’re experiencing, you often realize the situation is manageable, and you can understand your feelings from a more balanced perspective.

What you should do: Reach out to a friend, mentor, or someone who understands you. Explain what you're feeling without exaggeration or self-judgment. Ask for their perspective or simply let them listen. You’ll feel lighter, and their input may help you see things differently, giving you the emotional support you need to handle jealousy constructively.

11. Seek professional guidance if jealousy becomes overwhelming.

When jealousy starts affecting your mental health, performance, or relationships, it’s a sign that deeper issues may be involved. Professional help can give you structured tools to understand and manage your emotions. Speaking to a therapist is not a weakness; it’s a step toward emotional growth and stability.

What you should do: If the feeling persists, find a counsellor or therapist who can guide you. Make an appointment, describe your experiences honestly, and follow the strategies they suggest. You’ll gain practical techniques to handle jealousy, build emotional resilience, and regain control over your thoughts so you can function confidently at work.

Overcoming workplace jealousy is not about suppressing your emotions but understanding them and choosing healthier responses. When you recognise your triggers, focus on your strengths, and redirect your energy toward growth, you create a more confident and grounded version of yourself. With consistent effort and the right support, you can transform jealousy into clarity, motivation, and emotional strength, leading to a more positive and fulfilling professional journey.