Everyone has ups and downs and there will be times when things feel heavy, confusing or just a bit too much to carry alone. This is a totally normal part of being human. Reaching out for support doesn’t require perfect words or a big dramatic moment. Often, the most helpful first step is also the simplest: talk to someone you trust, or connect with a peer worker or professional so you can share what’s going on and feel a little less alone. Small actions like this can take the pressure down, help you make sense of what you’re feeling and point you towards the right next step.
To help with those next steps, we’ve compiled some support options and things you can do when things are feeling a bit full on.
Support services
Connecting with someone is a great way to help you feel better when you’re going through a tough time. It can help you feel less alone and lighten your load.
You can talk to a trusted friend or family member, or a professional such as a counsellor, therapist, or mental health professional. There are also support services staffed by trained people who are available and happy to talk to you.
- Lifeline on 13 11 14 or chat online here (support available in different languages, you can ask for a translator if needed).
- Kids Helpline on 1800 551 800 or chat online here.
- Beyond Blue on 1300 224 636 or chat online here.
- Aboriginal & Torres Strait Islander crisis support line 13YARN on 13 92 76
- Headspace on 1800 650 890
- ReachOut at au.reachout.com
If you are feeling unsafe right now or at risk of harming yourself or someone else, please seek immediate help by calling Triple Zero (000).
Dealing with social media and distressing content
Technology is a great communication tool, but sometimes we can be exposed to too much or unsafe content. During difficult times or emergencies, you can protect yourself by being more careful about the content you see on social media.
If you see violent, distressing or harmful material, here’s some steps you can follow:
- Don’t share it further – even if your intention is to help or raise awareness, you may cause distress to others. You also don’t know the context of the images and how the people in the video and their families will feel about it.
- Report graphic material on the same platform to help get it removed quickly.
- If the material is not removed, or if it’s seriously harmful, you can report it to eSafety: eSafety.gov.au/report
Visit the eSafety website and check their resources around distressing or violent content. eSafety has factsheets in six different languages and other materials for parents and carers, young people and educators.
We also recommend that during emergencies or moments of distress to take some time away from the internet. Here’s a guide on how to try a digital detox.
Clean up your algorithm
Social media platforms show you content that is related to what you have been interacting with. But there is a way to clean up your algorithm.
How to reset your content on Instagram:
- Go to your profile.
- Tap the three lines on the right upper corner.
- Scroll down to the ‘What you see’ section.
- Tap ‘Content preferences’.
- Click ‘reset suggested content’. You can also manage your preferences here.
How to reset your content on TikTok:
- Click on the menu.
- Select ‘Settings and privacy’.
- Tape on ‘‘Content preferences’.
- Selecting ‘Refresh your feed’.
You can’t reset your algorithm on Facebook, but you can hide a post. This will let Facebook know to stop showing you that type of content.
- Select the three dots in the upper corner of a post.
- Click on ‘Hide post’ or mark it as ‘Not Interested’.
Fake news and misinformation
It’s important to protect yourself from the information you are exposing yourself to. Make sure you use official news outlets and official social media accounts to get your information.
You can visit eSafety’s resource on fake news and misinformation, that includes tips on how you can tell if information, photos and videos are true, tips to work on your critical thinking and how to support people in your family.
You can also review our five tips to find reliable information online.