Impacts of Cyberbullying

Victims of cyberbullying often experience real physiological reactions to stress. Common symptoms include sleep disturbances, headaches, stomach pain and fatigue, which are all signs of chronic stress (Mishna, Saini & Solomon, 2020). Unlike face-to-face conflicts, cyberbullying can feel inescapable, keeping individuals on high alert as they anticipate harmful messages. Over time, this heightened stress can affect immune function, hormonal regulation and overall sleep patterns (Hinduja & Patchin, 2022). Understanding these responses helps individuals realise that their reactions are normal and valid, rather than a reflection of personal weakness.

The psychological impact is equally significant. Victims may experience anxiety, depression, low self-esteem, feelings of helplessness and reduced life satisfaction (Chang & Coster, 2024). Cyberbullying often feels public and persistent, intensifying emotional distress compared with offline bullying. Learning strategies to manage these emotions and regain control is essential.

Socially, cyberbullying can reduce trust and make individuals withdraw from online communities or social media, leading to isolation and loneliness (Kowalski, Limber & Agatston, 2014). Persistent harmful content can prolong feelings of vulnerability. Developing skills to navigate online interactions safely is crucial for personal recovery and maintaining social connections.

Responding to Cyberbullying

Individuals can take practical steps to protect themselves, manage stress and regain confidence online:

• Protect your digital space: Adjust privacy settings, limit who can see posts and only accept friend requests from trusted contacts. A safer online environment reduces exposure to harm (Kowalski et al., 2014).
• Block, mute and report: Use platform tools to block or mute bullies and report abusive content. This can immediately reduce exposure and help restore a sense of control (Mishna et al., 2020).
• Document incidents: Keep records of abusive messages or screenshots in case you need to escalate to school staff, workplace HR or law enforcement (Hinduja & Patchin, 2022).
• Take breaks and create boundaries: Schedule regular offline periods to reduce stress and allow your mind to recover. Stepping away from devices when notifications feel overwhelming is important (Aparisi, Delgado & Martínez‑Monteagudo, 2022).
• Reach out for support: Talk to trusted family members, friends, mentors or counsellors. Sharing experiences reduces isolation and helps process emotions safely (Livingstone & Smith, 2014).
• Use coping strategies: Relaxation techniques, journaling or mindfulness exercises can help manage stress. Remind yourself that bullying reflects on the perpetrator, not your worth (Patchin & Hinduja, 2020).
• Plan your responses: Decide in advance whether to ignore messages, delete comments, or respond with neutral or humorous replies. Being prepared increases confidence and reduces impulsive reactions (Slonje, Smith & Frisén, 2013).

By taking these steps, victims can gradually reclaim a sense of safety and control over their digital environment. Small, consistent actions such as curating online spaces, setting boundaries and seeking support can have a substantial impact on wellbeing.

In conclusion, cyberbullying is a critical digital wellness issue, with consequences for physical health, psychological wellbeing and social relationships. For individuals, the focus should be on practical strategies that protect personal space, manage stress, maintain supportive connections and restore confidence online. Empowered by these steps, victims can transform their digital environment from a source of harm into a safer, manageable space.

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References

Aparisi, D., Delgado, B., & Martínez‑Monteagudo, M. C. (2022). Relationship between cyberbullying, motivation and learning strategies, academic performance and the ability to adapt to university. European Journal of Educational Research, 11(3), 53–61. https://doi.org/10.12973/eu-jer.11.3.53

Chang, F., & Coster, W. (2024). Cyberbullying on social media: Definitions, prevalence and impact. Cybersecurity, 10(1), Article tyae026. https://doi.org/10.1093/cybsec/tyae026

Hinduja, S., & Patchin, J. (2022). The effects of cyberbullying victimisation on depression and suicidal ideation among adolescents and young adults. BMC Psychiatry, 22, 38. https://doi.org/10.1186/s12888-022-04238-x

Kowalski, R. M., Limber, S. P., & Agatston, P. W. (2014). Cyberbullying: Bullying in the digital age (2nd ed.). Wiley‑Blackwell.

Livingstone, S., & Smith, P. K. (2014). Annual research review: Harms experienced by child users of online and mobile technologies: The nature, prevalence and management of sexual and aggressive risks in the digital age. Journal of Child Psychology and Psychiatry, 55(6), 635–654. https://doi.org/10.1111/jcpp.12197

Mishna, F., Saini, M., & Solomon, S. (2020). Current perspectives: The impact of cyberbullying on adolescent health. Adolescent Research Review, 5(2), 95–108. https://doi.org/10.1007/s40894-020-00138-9

Patchin, J. W., & Hinduja, S. (2020). Bullying today: Bullet points and tips for teens. Cyberbullying Research Center. https://cyberbullying.org

Slonje, R., Smith, P. K., & Frisén, A. (2013). The nature of cyberbullying, and strategies for prevention. Computers in Human Behavior, 29(1), 26–32. https://doi.org/10.1016/j.chb.2012.05.024

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