By Sandra C. Grebel, MSW, LCSW, BCD Vice President, Children and Family Services, Preferred Behavioral Health Group

February 6 marks Safer Internet Day, a global event celebrated in over 180 countries to promote safer and more responsible use of online technology. At Preferred Behavioral Health Group (PBHG), we see firsthand the challenges that today’s youth face in navigating the digital landscape. While the internet and social media offer incredible opportunities for connection, education, and creativity, they also present unique risks to mental health and well-being.

The Hidden Impact of Cyberbullying

Unlike traditional bullying, cyberbullying can follow individuals anywhere, making it a persistent and often invisible threat. Many of the young people we work with at PBHG report feelings of isolation, anxiety, and depression stemming from online harassment.

Tips to Protect Yourself:

• Block and Report: Don’t hesitate to block users who engage in harmful behavior and report them to the platform.
• Talk to Someone: Share your experiences with a trusted adult, friend, or counselor. You’re not alone, and seeking support is a sign of strength.

Privacy Matters: Guarding Your Personal Information

Sharing too much online can open the door to privacy violations and identity theft, leading to stress and anxiety. Even well-meaning posts can expose sensitive information to the wrong people.

Tips to Protect Yourself:

• Adjust Privacy Settings: Regularly review and customize the privacy settings on your social media accounts.
• Think Before You Post: Avoid sharing personal details such as your full name, location, or phone number.

The Mental Health Toll of Constant Comparison

Social media often showcases curated and idealized versions of life, making it easy to fall into the trap of unhealthy comparisons. This can lead to low self-esteem, feelings of inadequacy, and increased anxiety.

Tips to Protect Yourself:

• Curate Your Feed: Follow accounts that inspire and uplift you. Unfollow or mute accounts that contribute to negative self-perception.
• Set Boundaries: Limit your social media use to prevent burnout and focus on activities that bring you joy offline.

Taking Digital Breaks: Why It’s Essential

Excessive screen time can contribute to mental fatigue, difficulty concentrating, and overall stress. Disconnecting from digital devices, even briefly, can significantly improve your mental health.

Tips to Protect Yourself:

• Practice Digital Detoxes: Dedicate time each day to stepping away from screens. Use this time to engage in hobbies, exercise, or connect with loved ones in person.
• Set Screen Time Limits: Utilize tools that help monitor and restrict your time on social media and other apps.

PBHG: Supporting Youth in a Digital World

At PBHG, we are dedicated to addressing the challenges of digital life through our NJ4S Compass,  Prevention First Programs, and Preferred Center for Children and Families Programs. These initiatives provide educational resources, training sessions, and clinical support tailored to the needs of children, adolescents, and families in Ocean and Monmouth Counties. From workshops on online safety to individual counseling, our programs are designed to help youth thrive both online and offline.

As U.S. Surgeon General Dr. Vivek Murthy highlighted in his 2023 advisory on social media and youth mental health, the developing brains of adolescents are particularly vulnerable to the effects of excessive social media use. PBHG is here to guide families through these challenges, equipping them with tools to foster resilience and emotional well-being.

Key Takeaways for Safer Internet Use

• Adjust Your Privacy Settings to control who can view your content.
• Avoid Oversharing personal information online.
• Report Harmful Content to combat cyberbullying and harassment.
• Take Regular Breaks from social media to recharge your mental health.
• Curate Your Feed to follow accounts that positively influence your self-esteem.

On this Safer Internet Day, let’s commit to creating a safer and healthier online environment. By taking proactive steps to protect our mental health and personal information, we can harness the benefits of the digital world while minimizing its risks. If you or someone you know needs support, PBHG is here to help. Contact us to learn more about our programs and services—together, we can build a brighter, safer future for the next generation.