Spot the signs – there are ways to look after your digital wellbeing

The internet is an amazing place. You can learn new things, play games, watch fun videos, chat with friends and explore the world without leaving home.

But being online isn’t always easy. Sometimes people experience cyber-bullying, compare themselves to others on social media, or see posts that make them feel left out, worried or not good enough.

That’s why it’s important to look after your digital wellbeing.

Dr Maša Popovac, who is a cyber-psychologist and senior adviser for digital literacy* and online safety at the Alannah and Madeline Foundation, said digital wellbeing is about using technology in ways that support our health, safety and relationships.

“For ourselves, that means being mindful* of the online spaces we spend time on and how they make us feel,” she said. “If content leaves us feeling stressed, overwhelmed* or negative about ourselves or others, it may be time to take a break.”

Setting healthy boundaries can help – whether that’s turning off notifications, taking screen breaks, reviewing* who we follow or not feeling pressured to respond straightaway.

But digital wellbeing is also about how we treat others online. We all play a role in creating online spaces that are safe, respectful and inclusive.

“Remember there’s a real person behind the screen,” Dr Popovac said. “Think before you post, comment or share and consider how your words and actions may affect others. Kind and respectful behaviour online helps to create better experiences for everyone.”

University of Wollongong lecturer Dr Sumudu Mallawaarachch, from the Australian Research Council Centre of Excellence for the Digital Child, said the way we feel can affect how we use social media. If we’re feeling sad, upset or bored, we’re more likely to get stuck endlessly scrolling compared to when we’re feeling happy and focused.

“There’s a certain level of reflection* we need to have on our own social media engagement,” she said. “Ask, ‘Why am I scrolling in the first place? Am I avoiding someone or something that’s going on in my life? Am I sad and want to be disassociated?* Am I seeking distraction or a more intentional* purpose? Do I like the things that I’m seeing?’

“Sometimes the solution lies in the device itself. There are things like digital wellbeing controls. I use things like FocusTime, where you can set times when you’re not getting notifications and you can set time limits on the app.”

If someone is being unkind to you online, remember that you don’t have to handle it by yourself. The first thing to remember is: don’t reply.

According to Bullying. No Way!, a website created by Australian education authorities to help students, families and schools understand bullying and learn how to prevent and respond to it, replying to a mean message can sometimes make the situation worse. It can be tempting to write back, but that may be exactly what the person who is bullying you is hoping for. Staying calm and not responding can help stop things from escalating.

Instead, take a screenshot or save the message, picture or post. This history gives you proof of what happened if you need to report it later. Most games, apps and social media platforms have tools that allow you to report bullying or unsafe behaviour, so let them know what has happened. You can also block the person so they can’t contact you. If blocking feels tricky because they are part of a group chat or online game, muting them can be another way to avoid seeing upsetting messages.

Most importantly, tell a trusted adult as soon as you can. This person could be a parent, carer, teacher, school counsellor or another grown-up you feel comfortable talking to.

If the bullying is really serious and the website or app doesn’t help, contact the eSafety Commissioner. This government organisation for online safety can sometimes work with websites and apps to have harmful posts, photos or videos removed.

If talking about it still feels hard, you can also contact Kids Helpline, where friendly counsellors are available 24 hours a day to listen and help. You can call 1800 55 1800 or chat with them online.

POLL

GLOSSARY

literacy: the ability to read and write

mindful: being aware or conscious of something

overwhelmed: feeling unable to cope because of a sudden, strong emotion, too many tasks or an excessive amount of information

reviewing: to examine, study, or evaluate something again

reflection: Careful and serious consideration on a subject or past event

disassociated: to separate or detach yourself from a person, group, organisation or idea

intentional: done on purpose, planned, or deliberate rather than by accident

EXTRA READING

Part 2: Your news filter

Part 3: Deepfakes and AI images

Part 4: Clickbait and engagement traps

QUICK QUIZ

What three things impact your digital wellbeing when you are online?

What healthy boundaries can you set to ensure you are looking after your digital wellbeing?

Name two things you can do if someone is being unkind to you online?

Why should you take a screenshot or save a picture or post sent from someone being mean to you online?

Name three groups you can contact if you are feeling overwhelmed online or being cyberbullied?

LISTEN TO THIS STORY

CLASSROOM ACTIVITIES

Please refer to the accompanying Digital Media Literacy classroom workbook with 24 teacher-produced, curriculum aligned activities. It’s FREE for teachers who have signed up to receive the weekly Kids News edm.