In the digital age, online interactions are an integral part of our daily lives. However, the convenience and connectivity of the internet also come with risks, including cyberstalking and cyber-harassment. These are serious issues that can lead to significant emotional and psychological stress, including stress, anxiety, trauma, and depression. Understanding how to recognize and manage such situations is crucial for protecting yourself and others. Here are some quick and effective tips to handle cyberstalking and cyber harassment.

1. Understand the Signs of Cyberstalking and Cyber-harassment

Recognizing a problem is the initial step in effectively addressing it. Cyberstalking and cyber-harassment manifest in various forms, including:

• Unwanted, repetitive messages or emails.
• Threatening or intimidating communication.
• Spreading false information or rumors.
• Monitoring your online activities excessively.
• Impersonating you online harms your reputation or relationships.

Awareness of these behaviours will help you identify a potential issue early and take action. Anger, loneliness, and low motivation can often be the emotional responses that accompany such harassment, making it even more important to take proactive steps.

2. Protect Your Privacy Online

One of the most effective ways to safeguard yourself from cyberstalking is by limiting the amount of personal information you share online. Consider these measures:

• Strengthen your privacy settings: On social media, restrict who can view your posts and profile information.
• Utilize robust and distinctive passwords: Refrain from employing identical passwords on multiple platforms and activate two-factor authentication to enhance security measures.
• Be cautious about sharing personal details: Avoid posting sensitive information such as your address, phone number, or daily routines.

Taking these precautions will help reduce the potential for physical and emotional distress, especially if the harassment is already affecting your sleep, mental health, or overall well-being.

3. Document the Harassment

If you experience cyber-harassment, it is essential to document the incidents as evidence:

• Take screenshots: Capture any messages, emails, or posts that are threatening or inappropriate.
• Save dates and times: Keep a log of when the harassment occurred.
• Backup evidence: Store the documentation securely, such as on cloud storage, in case it is needed for legal action.

Documenting the situation is not only vital for legal steps but also for managing your anxiety and trauma by having a sense of control over the situation.

4. Report and Block the Perpetrator

Many online platforms provide features to report abusive conduct. Below are ways you can utilize these tools effectively:

• Block the harasser: Prevent further contact by blocking their account.
• Report the abuse: Platforms like Facebook, Instagram, and Twitter have reporting features. Use these to notify the platform of inappropriate behaviour.
• Reach out to your internet service provider (ISP): If the harassment involves email or another service provided by your ISP, notify them about the situation.

Taking these steps can mitigate some of the emotional burden you might feel, helping to reduce anger or loneliness associated with being targeted online.

5. Inform Law Enforcement

Cyberstalking and harassment are considered criminal activities in numerous legal jurisdictions. If the harassment escalates or involves threats of physical harm:

• File a police report: Provide the evidence you’ve collected.
• Seek a restraining order: In extreme cases, legal protection may be necessary.
• Know your rights: Familiarize yourself with cybercrime laws in your region to understand the available remedies.

Legal action can provide emotional relief by giving you a sense of justice and safety, reducing feelings of powerlessness or trauma caused by the harassment.

6. Enhance Your Cybersecurity Measures

To prevent further intrusion, strengthen your online security:

• Use a virtual private network (VPN): A VPN can mask your IP address, making it harder for stalkers to track your location.
• Regularly update your devices: Keep your software and applications updated to patch any security vulnerabilities.
• Install anti-malware software: Protect your devices from spyware or malicious programs that could compromise your data.

These measures will help you reclaim control over your physical health and digital presence, reducing potential stressors or anxieties related to digital security.

7. Seek Emotional Support

Dealing with cyberstalking or harassment can be emotionally draining. It’s essential to prioritize your mental well-being:

• Talk to trusted friends or family: Sharing your experience can alleviate some of the stress.
• Consider professional help: Therapists and counsellors can provide strategies to cope with anxiety, depression, anger, and trauma.
• Join support groups: Online communities for survivors of cyberstalking can offer guidance and solidarity.

By seeking support, you can gain a stronger sense of self-improvement and emotional resilience, helping to heal from the emotional strain caused by harassment.

8. Educate Yourself and Others

Awareness is a powerful tool. Equip yourself with knowledge and share it with others:

• Learn about online safety: Stay informed about the latest threats and protective measures.
• Teach others: Help friends and family understand how to recognize and address cyberstalking.
• Advocate for better laws and policies: Support initiatives that aim to strengthen cybersecurity and protect individuals from online harassment.

Empowering yourself and others will foster a safer digital environment, reducing the collective stress of living in a digitally connected world.

Conclusion

Cyberstalking and cyber-harassment are invasive and harmful behaviours that can have serious consequences on emotional and physical health. By taking proactive steps to protect your privacy, documenting incidents, and seeking help when needed, you can regain control and minimize the impact of these situations. Remember, no one deserves to feel unsafe or intimidated online. It is important to stand firm, remain vigilant, and utilize the tools and resources available to protect yourself. Never underestimate the power of a supportive community and the importance of reaching out for help when needed. The journey to safety and peace may feel daunting, but with awareness, action, and persistence, it is possible to overcome these challenges.

Additionally, by sharing your experiences and knowledge, you contribute to creating a safer digital space for everyone. Together, we can combat cyber threats and ensure a more secure online environment for all, promoting self-improvement and better mental well-being.

Contributed by: Dr (Prof) R K Suri, Clinical Psychologist & Life Coach &  Ms. Srishti Jain, Counselling Psychologist

References

• Bartlett, J. (2018). The People Vs Tech: How the internet is killing democracy (and how we save it). Ebury Press.
• Bocij, P., & McFarlane, L. (2020). Cyberstalking: Harassment in the internet age and how to protect your family. Praeger.
• Citron, D. K. (2014). Hate crimes in cyberspace. Harvard University Press.
• Cohen-Almagor, R. (2018). Social responsibility on the internet: Addressing the challenge of cyberbullying. Aggression and Violent Behavior, 39, 42-52.