Online violence can include cyberbullying, harassment, hate speech, threats, doxxing, and exposure to violent or harmful content.
Even if you are not directly targeted, repeated exposure to negativity online can seriously affect mental health.
The mental health impact of online violence is often underestimated. Because our phones are always with us, harmful content and interactions can feel unavoidable. Over time, this may lead to:
Anxiety and hypervigilance – feeling tense, on edge, or constantly “waiting” for the next upsetting post.
Depression and low self-esteem – harassment and negative comments can reinforce feelings of shame, worthlessness, or isolation.
Sleep and concentration difficulties – exposure to harmful content can spill over into daily functioning.
Emotional exhaustion – constantly engaging with negativity (even passively scrolling) can drain your energy.
These are natural responses to an unhealthy environment, not a reflection of personal weakness.
While we can’t remove all harmful content from the internet, we can take steps to reset our digital spaces to be more positive, supportive, and safe.
Unfollow or mute accounts that share harmful or negative content.
Block abusive accounts rather than engaging with them.
Follow uplifting, supportive, and educational pages that align with your values and interests.
Social media algorithms “learn” from what you engage with. You can use this to your advantage:
Search for positive content using hashtags or keywords (mental health tips, nature, art, mindfulness).
Like, save, and share uplifting posts to encourage the algorithm to show you more of that content.
Mark posts as “not interested” when harmful or violent content appears.
If you’d like to start fresh instead of slowly retraining your feed, Instagram now offers an option to reset your suggested content. This clears the signals Instagram has collected about your activity so your feed, Explore page, and Reels recommendations get a clean slate.
Here’s how to do it step by step:
Update your app. Go to the App Store (iPhone) or Google Play (Android) and make sure you have the latest version of Instagram.
Open your profile. Tap your profile picture in the bottom-right corner of the app.
Go to Settings & privacy. Tap the three-line menu in the top-right corner, then select Settings & privacy.
Find Content preferences. Scroll to the section labeled What you see (or similar wording, depending on updates) and tap Content preferences.
Reset suggested content. Select Reset suggested content (sometimes labeled “Reset recommended content”) and confirm.
Start fresh. Your recommendations will now reset. You may see a wide variety of content at first, but as you engage with positive posts, your feed will quickly adjust.
If you don’t want to reset completely, you can also snooze suggested posts for 30 days. Just tap the three dots on any “Suggested for you” post in your feed, choose Not interested, and select Snooze suggested posts in feed for 30 days.
Turn off notifications that cause stress.
Limit screen time before bed or during times you need to focus.
Schedule digital detoxes by taking intentional breaks from social media.
If online violence is causing distress, it’s important to reach out for support. Talking with a therapist can help you process the impact of online experiences, develop coping strategies, and set boundaries to protect your well-being.
The internet should be a place for connection and growth—not harm. By curating your feeds, resetting your Instagram algorithm, and setting healthy digital boundaries, you can take back control of your online experience. Protecting your mental health in digital spaces is just as important as protecting it in real life.
If you or your child are struggling with the effects of online violence, our therapists are here to help. Contact us today to learn more about support for anxiety, depression, and stress related to online environments.