Looking after your mental health online

Key takeaways

Online spaces can affect how we feel, positively and negatively.
It's okay to step back and take breaks when the internet feels overwhelming.
You can work together as a family to set healthy boundaries online.
There are services that can help if things go wrong online.

The internet is part of everyday life. It helps us connect, learn, and have fun.

But sometimes, what we see or do online can make us feel sad, anxious or stressed.

In this article, we share tips and resources to help you and your family look after your mental health while using the internet. You can also find out where to go for support if things go wrong.

Why online mental health matters

girl looking sad while staring at her mobile phone

Social media, gaming, group chats are all part of how we connect.

However:

Seeing too much negative news
Feeling left out on social media
Being bullied or targeted online

...can all take a toll on our mental wellbeing.

The good news?

There are ways to protect yourself and your family.

Tips to stay mentally healthy online

1. Take breaks from the screen
It’s okay to log off! Regular screen breaks can help reduce stress and give your brain a rest. Try:
- Turning off notifications
- Setting time limits on apps
- Doing offline activities you enjoy
Explore this eSafety article on how to manage your screen time
2. Talk about what you see online

It’s helpful to talk about feelings that come up from being online. Whether it’s something funny or upsetting, sharing your thoughts helps make sense of things.

This Headspace article, 'Having a healthier relationship with social media' is a great resource for you to explore.
3. Set boundaries with social media
Social media isn’t always real life. If something you see makes you feel bad, it’s okay to:
- Unfollow people or pages
- Limit how often you scroll
- Remember that others only show the highlights of their life
Read this Beyond Blue article on 'Mental health and social media'

4. Game in healthy ways
Gaming can be fun, but too much can affect sleep and mood. Encourage:
- Regular breaks
- Playing with friends who are kind and respectful
- Turning off chat if it feels unsafe
Read this eSafety article 'How to stay safe while online gaming' for more information.
5. Know what to do if things go wrong
If your child sees something upsetting or is bullied online:
- Stay calm and listen
- Reassure them it’s not their fault
- Take screenshots and block the person
Report the behaviour to the platform or eSafety.