The Internet provides many opportunities to connect, learn, and share, but it also comes with challenges. If social media or the internet has ever caused you stress, envy or loneliness, or if you experience feelings of low self-esteem or anxiety, you are not alone. Here are five tips on how to take care of your mental health and be kind online.
1. Avoid content that is not good for you
Pay close attention to how social media and online content influence your emotions, thoughts, or actions. How does it make you feel? Does reading the news make you feel informed or stressed? Does seeing photos of your friends at a party make you feel good or make you envious? Do you check your phone first thing in the morning to find out the latest news or out of habit ?
Identifying why you go online and how it makes you feel can help you set your personal limits on the amount of time you spend online or on your cell phone. While it's not always realistic to unfollow or report everyone who intentionally or unintentionally affects your emotions, you can try muting or limiting content from accounts that don't make you feel good. Remember that not everything you see on the internet is real, not even from your friends; but what is real is how it affects you.
2. Be aware
There are many tools and content online that support mental health and wellness. From meditation apps to relax and focus, to platforms that help develop your sense of self, stay connected and support others. There are many online learning platforms where you can try something new, like drawing or yoga, which can develop new cognitive and creative skills, as well as exercise apps to help you get active.
Try to find positive, uplifting content and creators to follow, such as athletes, singers, cooks, authors, or other young people who talk about issues that matter to them. Remember that you can also use the internet and social media to seek professional help and mental health information if you need it.
3. Take care of yourself and others online
Review the privacy settings of all your social media profiles. Cover webcams when not in use. Be careful when signing up for online applications and services, especially when giving out your full name, address, or photo. If you're worried about something you saw or happened to online, talk to a trusted adult, tell them about the incident (remember to take a screenshot for a record) and look for hotlines or help for these cases.
You can also help others by being aware of their experiences online, or by helping a classmate or friend find the support they need if you notice they are unwell or showing signs of distress.
4. I chose kindness
Use social media for good by sharing positive and supportive content and messages with your friends, family and classmates. For example, you can call someone to say you're thinking of them, or leave a positive comment on a post they've shared. If you find yourself responding to a message or post with something negative, pause and you could approach it differently or have a conversation in person. If you see or receive messages or content that you consider bullying or insulting, you should block and report it. Words matter a lot, and it's important to think carefully about what we share. We all have the power to be kind and brighten someone's day, so let's spread love, not hate!
5. Stay present and connected in person
The line between the online and offline worlds is getting thinner, making it difficult to be present in the moment and satisfy our need for human contact. Have you ever interrupted what you were doing to post it on social media, or checked your friends' stories instead of calling or hanging out to see how they were doing? It's important to try to unplug, take a break from social media from time to time, and spend time with friends and family in real life.
Try to set realistic and personal goals, for example, not picking up your phone or going online during the first hour of the day or right before you go to sleep. Activities such as meditation, going for a walk, or calling a friend help generate similar stimulation, but they will make you feel more focused and relaxed.