Protect sleep
Keep devices away from the bed where possible and pause notifications during rest.
Mind Matters Youth Resource Hub
ڈیجیٹل تندرستی اور سوشل میڈیا
سوشل میڈیا کو محفوظ اور متوازن طریقے سے استعمال کریں۔
Notice the effect, not only the time
Online spaces can support learning and connection, but comparison, harassment, disturbing content and constant alerts can increase stress. Notice which accounts, conversations and times of day affect your mood or sleep.
Practical boundaries
Curate your feed
Mute, unfollow or block content that repeatedly causes distress or pressure.
Pause before posting
Avoid sharing personal addresses, identity documents, private images or another person's story without consent.
Use real support
When online activity leaves you distressed, speak with someone trustworthy offline.
Online harassment or threats
- Do not continue an unsafe confrontation.
- Save evidence such as screenshots and dates.
- Block and report the account or content.
- Tell a trusted adult, teacher, safeguarding focal person or appropriate authority.
- Use emergency services if there is immediate danger.
Try a digital reset
Choose one daily period without social media, turn off non-essential alerts and replace repeated checking with a specific activity such as movement, conversation, study or rest.