How to build your psychological armour

Remember your strengths

Don’t let the opinions of others define your self-worth. Remind yourself of your best qualities and attributes.

Pause and reflect

Online abuse can be overwhelming. Give yourself space and time so that you respond rather than react.

Maintain perspective

While the situation may seem challenging in the moment, remember to focus on the big picture and your main priorities in life.

Acknowledge your feelings

You’re allowed to be upset. But try not to deplete your emotional strength by defending yourself against every unwarranted attack. Question whether this is worth your time and energy.

Build a supportive network

Surround yourself with supportive people. You don’t need to handle this on your own. Talk with family, friends, peers and mentors who may be best placed to help.

Be kind to yourself

It can be helpful to practice self-care through, exercise, good nutrition, adequate sleep, meditation or other activities you find relaxing. 

Create a safe space offline

Go for a walk, catch up with a friend or read a book. Consider turning off notifications at night or during periods when you want to disconnect.

Stay positive

Emotional reactions can feed the trolls. Don’t be afraid to respond to negative comments with a positive attitude. You can set the standard for positive online behaviour by communicating with respect, tolerance and empathy.

Be prepared

Clarify your thoughts and be informed about key issues so that you are better prepared to take part in online discussions.

Be confident and assertive

Don’t be afraid to advocate for your beliefs and opinions online. Stay true to your character and your sense of right and wrong.

Be a good online role model

You can gain a sense of purpose by knowing that you’re contributing to an improved online world that is inclusive of everyone.

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Support other people

Help other people when they experience online abuse by safely speaking up or showing other forms of support.