I hear how hard this feels. In Jain Dharma, the path is to transform hurt into peace through inner discipline and right conduct. Here are simple, practical steps you can try:

1) Name and own your feelings without judgment

• Acknowledge: “I feel hurt, envious, and upset when I see their name.”
• Understand this is a natural reaction to a painful experience. The goal is not to suppress it, but to gradually soften its hold.

2) Practice non-violence (ahimsa) in your thoughts and words

• When the urge to speak ill or to warn others arises, pause. Speak only if it’s necessary and true, and avoid harming their reputation or spreading negativity.
• Replace negative thoughts with a positive resolve: may I keep my inner peace and refrain from harmful thoughts about them.

3) Forgiveness and letting go (Kshama)

• Remind yourself that clinging to hurt strengthens bondage to attachment and anger.
• A simple practice: silently say to yourself, “Kshama−karao” (I forgive). This is not endorsing what happened, but freeing your mind from ongoing hurt.

4) Reframe and practice empathy

• Try to see them as imperfect beings with their own struggles. This doesn’t erase harm, but it reduces personal venom.
• Ask: what can I learn from this experience to grow patience, humility, or discernment?

5) Guard your speech and social media actions

• Before posting or commenting, ask: Is this truthful, necessary, and kind? Could it harm someone unnecessarily?
• If you’re feeling reactive, take a break from social media for a few days to regain calm.

6) Focus on your own upliftment (svadhyaya, sadhana)

• Regular spiritual practices help steady the mind:

- Samayika (meditation for a fixed period) - Svadhyaya (reading and reflecting on Jain scriptures) - Chaturmas or daily self-discipline routines, even in small steps

• Channel energy into constructive acts: kindness, helping others, or volunteering.

7) Convert envy into constructive motivation

• Envy often hides a hurtful feeling. Channel it into self-improvement:

- Set personal goals (skills, work behavior, patience). - Celebrate your own and others’ good qualities without comparing your worth.

8) Safety and boundaries

• If their actions in the workplace were genuinely harmful or unsafe, seek appropriate, non-retaliatory remedies (HR channels, formal complaints) while keeping your own conduct calm and truth-focused.

A small, practical practice you can try today

• For 5 minutes, sit quietly. Breathe in, think “Kshama” (I forgive), breathe out any anger or judgment. If a hurtful thought arises, acknowledge it briefly, then return to the breath and the mantra of forgiveness.

If you’d like, I can guide you through a short, Jain-principles-aligned reflection or help you craft a calm, truthful social-media post that avoids harming others while honestly expressing your experience.