As a therapist, I’ve always aimed to create a supportive and informative space for people working on their mental well-being. But, like many of us online, I’ve encountered my fair share of unpleasant messages, internet trolls, and even scammers. At times, it’s been tough—after all, I’m human too! This article is encouraging the healthy use of social media and our phones in general.
One morning, after receiving yet another manipulative email from someone pretending to have my best interests at heart (while actually trying to extort money), I decided to turn the tables. I engaged just enough to expose the scam and shared the exchange publicly on my Substack page. Unsurprisingly, the person disappeared the moment they were called out.
This experience made me reflect, again, on the impact of the online world on our mental health. Social media, comparison culture, and digital overwhelm can fuel anxiety, self-doubt, and low self-esteem. We’re constantly bombarded with unrealistic images and curated lives, making it easy to feel like we’re not good enough. On top of that, the internet can be a breeding ground for manipulation—whether it’s trolls seeking a reaction or scammers preying on vulnerability.
How to Take Back Control of Your Online Experience and create healthy use of social media.
The good news is, we can take steps to make the digital world a healthier place for our minds.
It starts with:
✔ Being mindful of online interactions – Notice how certain content or conversations make you feel.
✔ Setting boundaries with technology – Reducing screen time and curating a positive feed can boost self-esteem.
✔ Recognizing and reporting scams or harmful behaviour – It’s okay to protect yourself and others by standing up against online exploitation.
This February (if you have missed the start of this, don't worry, the content will there for a long time for you to access). I’ll be sharing practical strategies to make your phone a happier place—from articles to podcasts and actionable tips. If you’d like to join in, you can sign up for free over at my Self-Esteem Hub and receive helpful insights straight to your inbox.
If you want to report a Scam in England Wales you can contact : ACTION FRAUD
either online at : https://reporting.actionfraud.police.uk/login
or phone at : 0300 123 2040
Here you will find other contact points for other fraudulent or scamming crimes on GOV. UK
You can also find help at the National Cyber Security website
If you are in Scotland, please report directly to Police Scotland by calling 101
I would like to invite you to sign up to my Self-Esteem Hub here There are regular articles, podcasts about everything to do with Self-Esteem, anxiety and the art of being human! You can chat to me as well using the chat facility.
Thank you for reading.
Telephone : 07754 368541
email: mail@janewatkinscbt.co.uk
or use my contact form, here
I would invite you to join my self-esteem hub for podcasts, articles and more about how to understand and improve your self esteem, click here to join
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