A guide to looking after your wellbeing online

If certain accounts or topics leave you feeling overwhelmed or distressed, take action by using the platform options usually found on the ‘…’ in the top right corner of a post. Here you will find options to ‘see less’, unfollow, block, mute, snooze or say you’re ‘not interested’ in the content. This signals to the platform that you don’t want to see similar content in future.

Head to the settings menu to change your content preferences, turn on filters that limit sensitive or graphic material and even reset your feed content if things are getting a bit heavy. Many social media apps have content filters, safety features, and search controls automatically activated for teen accounts.

Engage more with content that makes you feel good when you’re scrolling. Follow accounts that inspire you, make you feel calm or bring you joy. Like, save or share content that makes you feel good – the more you interact with positive content, the more you’ll see of it.  On Instagram, you can even view ‘your algorithm’ and adjust it in the content preferences option.

If friends in group chats regularly share upsetting content, let them know you’d prefer not to receive it, or simply leave the chat. Don’t be tempted to share yourself, even just to express outrage or disgust, as this in turn can upset others. Mute other accounts that share this content on their own social feed, so you don’t have to see it unwillingly. Just because it’s gone viral or is in the news, doesn’t mean it’s necessary for you to view it – do what’s best for your wellbeing.

Constant alerts can increase anxiety. Go to your phone settings to turn off non-essential notifications or schedule screen-free times during the day. Take a break from scrolling if you need to; head outside and get some fresh air, connect with a friend in person, or do an activity you enjoy.

If you come across content that is harmful, abusive, misleading or violates platform rules, use the in-app platform reporting tools. Reporting helps platforms identify and remove content that may harm others. You don’t have to engage with it; reporting is a simple way to take action and protect your own space.  

Your online space should feel safe and supportive. If you or someone you know is experiencing online harm causing serious emotional distress, you can also report it to Netsafe, for free, confidential support.