Protecting Your Mind Online: What to Do If You See Something Disturbing Online

The internet can be an amazing place to learn, laugh, and connect with others. But more and more often, you might be coming across content you didn’t want—or expect—to see. Videos or images showing violence, crime, or other disturbing events can stick in your mind and make you feel anxious, upset, or even numb. If this happens, you’re not alone, and there are steps you can take to protect your mental wellbeing.

1. Remember: It’s NOT normal to see violence

Even if it feels like shocking videos are everywhere, crime and violence should never be “normalised.” Just because something is shared widely online doesn’t mean it’s okay to watch or that you should feel fine with it. If something makes you uncomfortable, it’s because your brain is reacting in a healthy, human way.

2. Curate your online space

You have more control than you think:

• Unfollow or mute accounts that share upsetting material.

• Adjust your settings—most platforms let you filter or limit sensitive content.

• Choose uplifting content—follow creators who inspire, entertain, or teach something positive.

By shaping your feed, you’re shaping your mindset.

3. Take breaks from screens

Scrolling endlessly makes it easier for disturbing content to pop up unexpectedly. Step away from your phone or computer and do something grounding: go for a walk, listen to music, read, or spend time with friends offline.

Your brain needs downtime, just like your body does.

4. Talk about what you’ve seen

Keeping it to yourself can make things feel heavier. If something online is worrying you:

• Speak to a trusted friend, parent, teacher, or mentor.

• Use helplines or online support services if you’d rather talk anonymously. Services like KOOTH can help you speak to someone online quickly if you need someone to talk to.

  
  Sharing your feelings doesn’t make you wea, it helps you heal.

5. Report harmful content

Most social media platforms have tools to report violent or harmful posts. Using them isn’t about “grassing”—it’s about keeping the internet safer for you and others. If the content is illegal or involves serious crime, it may also need to be reported to the authorities.

Final Thoughts

Your mental health matters more than any post, video, or trend. If something online shakes you up, it’s okay to close the app, step back, and reach out for help.

The internet doesn’t have to control how you feel—you can take control of your online world.