Strategies for Coping with and Recovering from Online Abuse

Any form of abuse that takes place online is referred to as online abuse. Any web-connected device, including PCs, tablets, and smartphones, is susceptible to it. It can also occur anyplace on the internet, such as texts and messaging apps on social media, emails, online gaming, and live-streaming websites. Behaviour that threatens, intimidates, harasses, or degrades another person is considered online abuse. 

Common types of Online Abuse 

• Emotional abuse: Numerous forms of cyberbullying are influenced by emotional abuse, which is a component of many other forms of online abuse as well. 
• Blackmail: It is another type of emotional abuse in which a victim is coerced into doing something against their will out of fear of the abuser’s retaliation. These threats can take the form of information disclosure or the threat of sharing photographs.  
• Cyberbullying: As there is frequently no haven or escape route online, cyberbullying can be extremely persistent and can occur day or night. In addition, cyberbullies can remain anonymous and are frequently more difficult to find. 
• Grooming: Online grooming is the process of developing an emotional bond and trust through the establishment of a relationship over the internet to use it for criminal, trafficking, or sexual abuse, as well as radicalization. 
• Sexual abuse: Cyberbullying can also include sexual assault. When someone is coerced into engaging in any kind of sexual behaviour, this happens. This includes coercing or forcing into making,  sharing, or watching a pornographic movie or photograph, as well as engaging in pornographic online chats, written or spoken, or live broadcasts. 

Both strangers and known individuals, such as friends, relatives, or professionals, can groom children and young people online. 

Steps to deal with Online Abuse 

• Record everything: Make a document of every incident of harassment you experience online; you can print the pages or snap a screenshot. Attempt to obtain the messages and the profile pages from which the abuse is coming. If the harassment gets worse, the police or social media sites will be able to use this as proof. Additionally, it makes sure you have a copy in case the offender removes their profile and posts.  
• Inform the authorities: The police are experienced in looking into accusations of online abuse and they take them seriously. Report the abuse to the police as soon as possible. The IT  Act of 2000 contains several rules that state that cyberbullying directed towards women and children is illegal. According to Sections 354A and 354D of the Indian Penal Code,  cyberbullying and stalking are crimes that carry proper penalties.
• Being relentless: Cyberbullying seldom consists of only one or two instances. It’s much more likely to be an ongoing assault over time. Therefore, you might need to be as persistent as the cyberbully and keep reporting every bullying event until it ends.  
• Reduce Exposure: Ban the abuser from all social media sites and email accounts. To prevent additional exposure, think about temporarily limiting your internet activities. Do not engage in any communication with them. 

Coping Strategies 

Ask for assistance if the behaviour is truly starting to affect you. Look for a friend, relative,  or even an adult you trust who can listen to you, comprehend what’s going on, and assist you in working through it.  

1. Express your thoughts on cyberbullying

Opening up to someone about how you’re feeling can have a profound impact on your mood and self-esteem, even if the person you talk to is unable to help. Speak with a parent, therapist, coach, clergyman, or dependable friend. 

2. Invest time in activities you enjoy

Cyberbullying may not have as much of an impact on your life when you devote time to enjoyable pastimes and interests. Take up a new sport, pick up a long-forgotten pastime, or spend time with pals who don’t engage in bullying.  

3. Look for people who have similar interests and ideals as your own

A lot of people experience cyberbullying because they don’t match the norm. Reminding yourself that you’re not alone is crucial, regardless of what makes you a target—be it your gender, sexual orientation, race, or views. Many other people will respect your individualism since they share your ideals and have experienced similar things as you. Seek Meetup groups with individuals who have similar interests, sign up for a book club, volunteer for a cause close to your heart, a team, a youth group, or a place of worship to meet people who share your beliefs. 

4. Control your tension

Being the victim of cyberbullying can make you uneasy, anxious, and overwhelmed. However, you may strengthen your resistance to the negative impacts of cyberbullying and manage stress in healthy ways. You can decompress, release tension, and strengthen your mental toughness against unpleasant situations in the future by engaging in physical activity, practising meditation, breathing techniques, muscle relaxation, and positive self-talk. 

The self-care journey 

Self-care is key to recovery from online abuse. By paying attention to activities that will support your physical and emotional health, you may rebuild resilience. Some more specific  interventions to incorporate into your self-care include the following routine: 

1. Physical Self-Care

• Adequate Sleep: 7 to 8 hours of quality sleep every night is paramount for maintaining good physical and mental health. 
• Nutrition: Feed your body with a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Limit caffeine and alcohol; these can worsen emotional distress. 
• Regular Exercise: Aerobic exercises, such as walking, running, swimming, or yoga, are particularly effective. Exercise reduces stress, improves mood, and increases energy.  
• Relaxation Techniques: The relaxation techniques one engages in may include deep breathing, meditation, and progressive muscle relaxation. This will help a person lower anxiety and stress. 

2. Emotional Care 

• Get Outdoors: Connect with nature; spend time outdoors. Being in nature often has a calming and restorative effect on both the mind and body. 
• Journaling: Place your emotions and experiences into words in your journal. Writing can be therapeutic in working through your thoughts and feelings. 
• Mindfulness and Meditation: Be mindful by paying attention to your thoughts and feelings with acceptance. Meditation helps one clear the mind and has an overall positive effect on the level of stress. 
• Creative Outlets: Engage yourself in creative outlets, such as painting, drawing, writing, or playing music. Engaging in creative activities can be a therapeutic method of expressing yourself and decreasing stress. 
• Limit Screen Time: Come off the screens, most especially off of social media, which may be overwhelming and triggering. Set healthy limits with others both online and offline. Protect your emotional well-being by saying no to anything harmful to you. 

Recognize that you are not to blame; nobody deserves to be bullied. The reason someone treats you cruelly regularly is because of their problems. Healing from online abuse takes time; therefore, one should not expect to feel better overnight. Acknowledge your achievements and celebrate them, no matter how tiny they may be. Also,  never hesitate to seek professional help via a therapist or counsellor.