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One option is to compare your processes with those running on a colleague's computer.
If one of you is being monitored and the other is not, you'll likely notice some different processes running.
So how do you know if one of these processes is spyware?
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That may be true if monitoring is happening upstream, though there are methods for a company to see through encryption since they control the network and often the device you're accessing your personal information through.
For example, see this Blue Coat guide for gaining control of encrypted sessions.
"The more sophisticated ones behave more like rootkits in that they hide themselves from view," says Soltani.