A note before you start
This article is general information about staying safe and looking after yourself online. It does not diagnose, treat or replace care from a qualified professional. If you are in immediate danger or thinking about harming yourself, please contact your local emergency services or a crisis line in your country right now, or tell someone near you. You do not have to handle it alone.
Millions of people live with mental health conditions, and many find the internet useful: it offers information, connection and support at any hour. It can also be a source of stress. The aim here is to help you make the most of the good parts and limit the harm.
Noticing how online time affects you
Different people respond differently, and the same person can respond differently on different days. It can help to notice patterns without judging yourself:
- How do you feel before and after spending time on a particular app or community?
- Does scrolling late at night affect your sleep or mood?
- Do certain topics or accounts regularly leave you feeling worse?
- Are you spending time online to avoid things you would like to do?
If you see a pattern, you can adjust. Options include turning off notifications, setting a daily time limit, muting or unfollowing accounts, moving apps off your home screen, and keeping phones out of the bedroom. Broader discussion of social media wellbeing and compulsive online use is available elsewhere on this site. If your online use feels hard to control, or your mood is affected for more than a short while, consider speaking to your doctor or a mental health professional.
Setting boundaries in online communities
Peer support groups and forums can be valuable, but they work best with limits.
- Choose well-moderated spaces. Look for clear rules, active moderators and a way to report problems. Be careful in spaces that encourage harmful behavior or discourage seeking professional help.
- Decide what you will share. You are never obliged to give details. Consider avoiding identifying information such as your full name, address or workplace, and think twice before posting anything you might not want seen later. Your digital footprint can last a long time.
- Know that you can step back. Leaving a conversation, muting a thread or taking a break from a group is fine. You are not responsible for fixing other people’s crises online.
- Be careful when helping others. Supporting someone in distress can be draining. If someone talks about harming themselves, encourage them to contact local emergency services or a crisis line, and let a trusted adult or the community moderators know. You are not expected to be a counselor.
- Watch for pressure. People who ask for money, personal photos or private contact, or who say you must keep a relationship secret, are not offering healthy support. Dating app safety and online scams discuss this pattern further.
Dealing with harassment and unkind behavior
Online cruelty can be especially painful when you are already struggling. You can block, mute or restrict accounts, report abusive content using the platform’s tools, and save evidence if the behavior continues. The steps are explained in harassment reporting and in the pieces on cyberbullying signs and the effects of bullying and mental health. Tell someone you trust about what is happening. If you receive threats or feel unsafe, contact your local police.
Protecting your privacy
Information about your mental health is sensitive, and you decide who knows.
- Check the privacy settings of any app that tracks mood, sleep or therapy notes. Read what it collects and shares, and whether you can delete your data.
- Use strong, unique passwords and two-step sign-in for accounts holding health information.
- Be careful with screenshots, which can be shared beyond the place you posted them.
- Think about notifications that might display private messages on a locked screen, which lock screen privacy can address.
- Consider separate accounts for support communities, as described under email address aliases.
If you use online therapy or telehealth, check that the service is run by qualified professionals and that you understand how it protects your information. If anything seems unclear, ask them.
Being cautious about advice and “cures”
Some online claims target people who are struggling, offering quick fixes, supplements or special programs. Be skeptical of promises of guaranteed results, pressure to buy, or advice to stop prescribed treatment. Never change or stop medication without speaking to your prescriber. Social media is also full of confident personal accounts of conditions and treatments that may not apply to you; for decisions about your care, rely on qualified professionals.
Building a personal plan
Think ahead for difficult moments. A simple written plan might include:
- Two or three people you can contact, with their phone numbers.
- A local or national crisis line, written down in advance.
- A few things that help you settle, such as a walk, music or a call with a friend.
- Steps you will take online, such as logging out of a particular app or muting certain keywords.
- A reminder that how you feel now can change.
Share the plan with someone you trust if you wish, and revisit it from time to time.
Where to find support
- Your doctor, nurse or another healthcare professional.
- Licensed therapists and counselors, in person or via a reputable telehealth service.
- National and local mental health organizations, many of which run helplines and moderated peer groups.
- School counselors, employee assistance programs and community centers.
- Friends and family who listen without judgment.
Check that any service you contact is established, with clear contact details and a privacy policy.
Remember
Taking breaks, setting limits and asking for help are signs of good judgment. You can enjoy the benefits of online life while protecting your wellbeing, and support is available whenever you are ready to reach for it.