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If you're talking about a discrimination/harassment claim, yes, you need to first file a complaint with the EEOC or your state fair employment office if your state has one.
Lots of actions an employer might take could be considered by an employee to be "adverse." That's only illegal if the adverse action is because of something specifically prohbited by law. What agency handles such complaints depends entirely on the particular law that is being violated (FMLA? Title VII? WC statutes? ADEA? ADA? ERISA?) and whether it's federal law or state law.
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