What to Do When the Internet Cancels You: 3 Self-Care Tips From a Psychologist

Have you ever posted something online, only to be met with a barrage of negative comments and criticism? Or maybe you've witnessed this happening to someone else, and felt the sting of "cancel culture" firsthand. It's no secret that the internet can be a harsh and unforgiving place, where one wrong move can lead to a world of hurt.

But what can you do when it feels like the whole world is against you? As a psychologist, I've seen the damaging effects of online harassment and bullying on mental health and self-esteem. In this article, I'll share 3 self-care tips to help you navigate the choppy waters of cancel culture and come out stronger on the other side.

Tip #1: Take a break

The first thing to do when you're feeling overwhelmed by online negativity is to step away from the screen. It's easy to get sucked into the drama and feel like you need to defend yourself or respond to every single comment. But this can quickly become a vicious cycle that only makes things worse.

Instead, give yourself permission to take a break. This could mean logging off social media for a few hours, a day, or even a week. Use this time to focus on activities that make you feel good and help you relax, such as exercise, meditation, reading, or spending time with loved ones.

Research has shown that taking a break from social media can have significant benefits for mental health. A study published in the Journal of Social and Clinical Psychology found that participants who took a 5-day break from Facebook and other social media platforms reported lower levels of depression, anxiety, and loneliness compared to those who continued using social media as usual.

Tip #2: Practice self-compassion

When you're feeling attacked or judged by the internet, it's easy to fall into a spiral of negative self-talk and self-blame. You might start to question your own worth or capabilities, or feel like you're a bad person for making a mistake. But this kind of self-criticism only makes things worse and can lead to feelings of shame and guilt.

Instead, try practicing self-compassion. This means treating yourself with the same kindness, understanding, and care that you would offer to a close friend. Recognize that everyone makes mistakes, and that you are not defined by your online persona or reputation.

One way to cultivate self-compassion is through the use of self-affirmations. These are positive statements that you can repeat to yourself when you're feeling down or overwhelmed. Examples might include "I am worthy of love and respect", "I am doing the best I can", or "I am capable of learning and growing".

Tip #3: Seek support

Finally, it's important to remember that you don't have to go through the challenges of cancel culture alone. Seeking support from friends, family, or a mental health professional can be incredibly helpful in managing stress and coping with negative experiences.

If you're feeling overwhelmed or experiencing symptoms of anxiety or depression, consider reaching out to a therapist or counselor who specializes in online harassment or trauma. They can provide a safe and non-judgmental space to talk about your feelings and develop coping strategies for dealing with future challenges.

Conclusion

Dealing with online harassment and cancel culture can be incredibly difficult, but it's not impossible. By taking care of yourself, practicing self-compassion, and seeking support, you can navigate the challenges of the internet with greater resilience and strength. Remember that you are not alone, and that there are resources available to help you through even the toughest of times.