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How can I spot and avoid unhealthy digital spaces? · Wellbeing Solutions - Ask A Counsellor

• 0:00
  SPEAKER_00: Not every online space is good for you, even the ones that seem harmless or that everyone else seems to enjoy.
• 0:07
  SPEAKER_00: Unhealthy digital spaces are the ones that leave you feeling worse after you log off, whether that's more anxious, more critical of yourself, or more on edge, and noticing that pattern is the first step to doing something about it.
• 0:20
  SPEAKER_00: Now, a useful question to ask yourself after spending time in any online space is how do I feel right now compared to how I felt before I opened this?
• 0:29
  SPEAKER_00: If the honest answer is more anxious, more comparing yourself to others or more wound up by conflict, that's worth paying attention to rather than brushing it off.
• 0:39
  SPEAKER_00: It can also help to notice the pull of certain spaces, even when they don't feel good, since that pull is often about habit or the promise of something interesting happening rather than the space actually being good for you.
• 0:53
  SPEAKER_00: So recognising that difference gives you back some choice in that moment rather than just scrolling autopilot.
• 1:00
  SPEAKER_00: Now, practical ways to support yourself with this is by looking out for signs like constant arguing, pressure to share more than you're comfortable with, content that consistently makes you feel worse about yourself or your life, and people being unkind with little consequence.
• 1:15
  SPEAKER_00: If a space has these patterns regularly, then it's worth muting, unfollowing, or leaving it, even if it feels like a big decision at the time.
• 1:24
  SPEAKER_00: Most platforms also have tools to block, report or restrict contact, and using them isn't an overreaction, it's a helpful way to manage what you're exposed to.
• 1:35
  SPEAKER_00: The same as clearing out anything else that isn't doing you any good.
• 1:39
  SPEAKER_00: You can also tell someone you trust which spaces have been affecting you, since saying it out loud often makes a decision to step back feel a bit easier.
• 1:48
  SPEAKER_00: Now, if a digital space is affecting your mood, sleep or self-esteem over a longer period, or if you're experiencing harassment, threats or content that's frightening you, it's worth speaking to a therapist or contacting your employee assistance program if your workplace has it, and you can also report anything abusive directly to the platform or if it's serious to the police.
• 2:09
  SPEAKER_00: You can find more support and tools around belonging and connection in the app, and if you are thinking about harming yourself or feeling safe, then please seek urgent help by contacting your local emergency number or a crisis helpline.