The internet has become an indispensable part of our lives. We use the internet for many reasons: finding stuff out, including information needed for our education; entertainment, and building and maintaining relationships. Below are some sensible approaches to staying safe online.

How do I stay safe on social media?

1. Can someone hack my account?

Yes, there are many ways that someone can get into your account.

Most often it is because someone has got access to your password.

In fact, password theft has become a fast-growing business.

The reason your password is so important is because it unlocks access to your personal information, which may include your social media accounts, email and perhaps online banking platforms.

Did you know that “passw@rd” is one of the most commonly used passwords in the English language?

A strong password can act as the first line of defense against hackers. Choose wisely.

2. How do I create a strong password?

Short passwords are easy to guess, so try using a “passphrase” instead.

A passphrase is a string of words that, when put together, make sense only to the person who created it. A passphrase is easy for the person who created it to remember, but difficult for even the most advanced artificial intelligence to guess.

For example, if you use your birth month and year – “august2013” – as a password, it will be easy to guess.

To create a stronger password, use letters, numbers, and symbols such as “EyeL1keMyFr1ends&Fam1ly!” This type of password is called a passphrase.

The longer the password, the better!

REMEMBER: Make your password longer than 15 characters and include symbols, numbers, and uppercase letters.

Even a good passphrase doesn’t always protect you. For extra security for your most important accounts, we recommend that you enable Two-Factor Authentication (2FA)—many popular platforms like Facebook, Gmail, TikTok, X, and Instagram allow you to use 2FA as a more secure way to access your accounts. So, use it!

What is 2FA?

Whatever passphrase or password you decide to use, don’t use it for more than one account! If someone learns your passphrase or password, then they can gain access to all of the accounts that have that passphrase/password.

3. What should I post on social media?

If you’re like most people, social media is a great way to stay connected with your friends and family. People share and post a lot of information about themselves online, and it’s only later that they realize that the pictures and comments they post are visible to strangers. Think about how much information strangers can learn about you just by looking at your Instagram account.

Choose the messages, videos, and pictures you post online wisely. Be mindful of the photos you take and the information you share about yourself with others.

REMEMBER: Nothing you post online ever disappears!

• Do a Google-search of your name and see how much information about you exists online and what people can learn about you.
• Just as you strive to stay safe online, think about the safety and privacy of others when you post and share.
• Respect for yourself and each other, compassion and honesty are great ways to maintain a positive and ethical online presence.

4. Avoid hateful comments.

Hate speech that degrades the religion, race or gender of another person can damage understanding and trust between people. So, one of the most important things you can do is NOT degrade or humiliate anyone online.

If you see hateful statements and comments on social media, report them. Every social media platform provides you with this option.

If these hateful statements and comments have been made by someone you know, speak to the person and ask them to remove the offensive content.

5. Be mindful of how AI can be used.

It is now very common to use AI to alter photos and videos.

AI apps can turn the photos you post on social media into nudes or sexually explicit videos.

AI can also use images you have posted online to create new photos and videos of you doing or saying things that you have never done or said.

In very little time, these images and videos can be distributed to thousands of people online.

The development of artificial intelligence and the internet is happening at a rapid rate, and it is in our best interest as users to stay abreast of the latest developments. This will allow us to use AI and the internet in ways that will benefit us and those around us.

Also, if you use AI applications like CHATGPT, verify the accuracy of the information they provide with other reliable online sources. AI generated information has been found to be inaccurate Don’t become dependent on AI, always always FACT CHECK!

For more information on how AI information can be unreliable read this TIME Article –

Grok and Groupthink: Why AI is Getting Less Reliable, Not More

Let’s learn about online harassment and violence

Online harassment and violence is the use of the internet to harm another person or group of people. Some people also call this online bullying, cyberbullying, cyber violence etc.

• Online harassment and violence that targets a person or group can cause them emotional, mental and physical distress.
• Online harassment and violence may occur in any form, including online chats, comments, messages, live broadcasts, memes, photos, videos, emails etc.
• Any person or group has the right to report harassment and violence and with the support of organizations like Sri Lanka Cert, have the offensive content removed.

What is online harassment and violence?

Online harassment and violence is an extension of the harassment and violence we face in offline spaces [sometimes referred to as “real life” by adults]. The same humiliation, marginalization, discrimination and hateful acts that people and groups experience in offline spaces may also be experienced online. Furthermore, motivations for harassment and violence both online and offline are similar.

For example, online bullying is often linked to offline bullying, i.e., a conflict at school or among a group of friends may easily spread to social media or messaging apps.

Online bullying [harassment and violence] may also have additional harmful impacts:

• This may take place at any time during the day.
• This can be viewed by anyone with a digital device.
• This can be shared by anyone with a digital device across multiple social media platforms, spread widely, and increase harm.
• If the harmful content is not removed, it can affect the reputation and/or digital footprint of the person being bullied for long periods of time.

Examples of online harassment and violence include:

• Sending hurtful and/or abusive messages to a person or group of people.
• Spreading rumors or lies about a person or group of people.
• Creating fake accounts in someone’s name to embarrass them.
• Sharing photos and/or videos of someone with the intention of humiliating them.
• Trolling (posting and/or commenting online to provoke an argument or reaction) a person or group.
• Threatening to hurt a person or group of people and/or encouraging others to hurt them.
• Creating fake accounts to contact someone who has already blocked you.

Why does online harassment and violence happen?

Some common motivations for online violence and harassment include:

• Some people feel that humiliating and/or discriminating against another person or group will make them popular.
• Some people hide behind fake accounts, which they think gives them the freedom to be horrible to another person and/or group.
• Some people may attack someone and/or a group that has previously caused them problems.
• Some people engage in online harassment and violence because they’re angry with someone and/or a group and want to cause them harm.
• Some people find it funny to humiliate another person and/or group [I was only joking.]
• Sometimes, people don’t think about the impact of their words/actions before sharing something that could cause harassment and violence to a person and/or group of people.

If you have offended or upset someone online, it’s a good idea to apologize and delete the content to prevent the situation getting worse for that person or group.

What should I do if I am experiencing online harassment and violence?

We all have the right to use the internet free from harassment or violence, and below are some of the most effective ways to mitigate and manage online harassment and violence.

1. Don’t fight back

When something hurts or makes you uncomfortable, don’t fight back online. This may only serve to encourage the person to attack you more and make the situation worse.

It’s a good idea to step away from the screen for a few minutes to calm down and think about what to do next.

Online harassment and violence is a reflection of the person attacking you. It is not your fault.

You can ignore, hide or mute the posts and/or comments while you consider how to respond.

Remember: Just because someone says something bad about you doesn’t mean it’s true.

2. Tell someone you trust

You don’t have to deal with online harassment and violence alone. Even if you think you can handle it on your own, talking to someone you trust can help.

A trusted adult, such as a family member or teacher, can help frame your problem from a different perspective. They can help you identify a clearer plan of action on how you could respond.

3. Consider asking them to stop

Some people post stuff online without thinking about how their actions affect others. After reflecting on how best to respond, you may decide to ask the person to stop harassing you or delete what they posted. While this may not always work, letting a person know that you’re feeling uncomfortable and stressed can help them think twice about their actions.

If online harassment or violence continues, follow these steps:  

1. Stop communicating with the person and/or social media profile[s] that are trolling/bullying/harassing you. Use your app functions to ignore, hide, block or silence posts and/or comments related to harassment/bullying. Reach out to Sri Lanka CERT to learn how.
2. Collect evidence: Save screenshots of harassment and violence. Record the usernames and screen names of the people involved and keep the URLs (web addresses), as well as the message link (for Discord). Note how long the harassment/violence has been ongoing. In the event the perpetrator[s] are using fake profiles, consider whether you know the person responsible.
3. Reach out to a trusted adult: Online harassment and violence can cause serious emotional distress. Those who have experienced online harassment/violence have reported that it made them feel angry, sad, embarrassed, hurt, worried, and scared. The emotional damage can be both short-term and long-term. Support from a trusted adult will help you manage and mitigate the effects of online harassment/violence. Trusted adults can also be those who offer emotional support services including Sri Lanka Sumithrayo [+94707308308 / +94767520620] and Yovun Piyasa [+94 112 681 309 / +94 112 696 677].
4. Report harmful content: (a) Report the harassment/violence to the social media site, game or app that is being used to target you. (b) Report the harassment/violence to the National Child Protection Authority’s emergency hotline 1929. (c) Report the harassment/violence to Sri Lanka CERT – 0112 691 692. (d) Report the harassment/violence to the Cyber ​​Division of the Sri Lanka Police [ask help from a trusted adult]. (e) Other organizations and groups in Sri Lanka also help clients deal with online harassment/violence. Visit delete nothing to learn more – https://deletenothing.org/support/find-support/

How can I help someone who is experiencing online harassment and violence?

Stay as calm as possible. This will help you think clearly about the problem. Then you can be someone who helps rather than be a bystander.

Begin by reaching out to the person.

Send a message to the person experiencing online harassment and violence. Ask if they are okay and offer your support.

• Avoid saying things that will make them feel more vulnerable, such as – “Aren’t you ashamed?” or “I’d die if that happened to me.”
• Speak encouragingly, such as – “It’s not your fault,” or “Don’t worry, there are plenty of people who can help.”
• Make sure you know how to report online harassment and violence [see above] so that you can help the person make informed decisions.

What should I do if someone is impersonating me online?

If someone is impersonating you by creating an account in your name, gather evidence. Delete nothing. Save everything. This includes screenshots of the usernames on those fake accounts and messages that other people have received from those fake accounts. Report the account to the relevant social media site, game, or app.

If someone has unauthorizedly logged into your real account, log out of all devices, change your password, and log back in.

Remember: When you log out, select the LOGOUT FROM ALL DEVICES command. Log in with a new password and delete the offending post.

What can I do if someone is spreading rumors about me online?

Stay as calm as possible. This will help you think clearly about the problem. Don’t act impulsively in any way that can escalate the conflict.

Tell someone you trust. Talking to someone you trust can help you decide what to do.

If you decide to ask them to stop spreading rumors, ask them to do so politely.

If they continue to spread rumors without listening to you, stop communicating with the account.

Collect evidence of the harassment and report it.

What do I do if someone threatens to post nude photos/videos of me publicly?

If you have shared intimate photographs and videos with a boyfriend or girlfriend, there is no need to feel ashamed. It is normal for teenagers to explore different forms of sexual expression, and with the advent of the internet and smart phones this is increasingly common behavior.

You may have shared these photos or videos out of trust and love. Sharing them with others without your permission is a breach of that trust. Therefore, you should not be afraid of such threats. It reflects their lack of integrity.

Speak with a trusted adult about what has happened. If you don’t have someone like that in your life reach out to us here. The process to report is the same as outlined above. This is a common form of online harassment and violence.

Is nudity something to be ashamed of?

No, it is not. Yet, the society we live in has decided that nudity and sex are closely associated with shame. This is a common thread of reasoning reinforced by families, schools, and religions. Nudity is a common fact of life. It was how we were born into this world. It is because we are ashamed of nudity and sex that nudes and videos are weaponized against people.

There are multiple apps now that use AI to generate fake nudes and fake sex videos using images and videos of people clothed that are posted on Facebook, Instagram and/or Tik Tok.

If people want to harass you and blackmail you, they don’t need your real nudes and videos anymore. Just your fear of being seen nude.

If you are being threatened and need to speak to someone you can get in touch with us here.

Do digital screens damage our brain?

Smartphones, tablets, watches – digital screens are everywhere. These digital devices have become an indispensable part of our lives. Perhaps it is inevitable therefore that research shows that staring at these screens for too long does affect the developing brain.

Scientists have that it is the frontal cortex of the brain that is most impacted, the part of the brain responsible for executive functions like decision-making, impulse control, and emotional regulation.

Adolescence is a crucial period in terms of brain development in these areas, and therefore excessive screen time may in the long-term impair decision-making, impulse control and the regulation of emotions.

Let’s look at the possible effects of staring at digital screens for too long.

Difficulty Sleeping

In the dark our brain releases a chemical called melatonin. This chemical helps us fall asleep at night. The light from the digital screen prevents the brain from releasing this chemical. This prevents us from falling asleep. The longer we watch our screens at night the longer we learn to stay awake, and this disruption to healthy sleep patterns during adolescence will impact healthy physical development and growth which occurs when we are asleep.

Furthermore, the lack of sleep has a direct correlation to reduced immunity. Less sleep means we are less healthy. A compromised immune system leads to us frequently falling sick.

Finally, less sleep means less focus and attention and impaired memory functions.

It would be wise not to take a digital screen to bed. Reading a book to fall asleep is a healthier practice.

Reduced Mental Health

Spending too much time on screens also affects our mental health. For example, viewing photos and videos that promote unrealistic body shapes and body shame those who have natural body types that do not conform to an unrealistic ideal may have a negative impact on a young person’s self-esteem.  As adolescents and teens, we are still learning about life and finding out who we are and who we want to become. When we are told repeatedly that we don’t look right, or that we’re not the right colour, or the right height or that we don’t dress in the right clothes… this can lead to social anxiety and reduce the joy we feel in public spaces.

 Find a healthy approach to video games

Winning video games, progressing to the next level, this gives us a sense of achievement. Yet, if we are not conscious of the time, we spend playing a video game, this same sense of achievement may result in us playing continuously for increased periods as our brain feels good when we win and progress.

If this happens it is possible that other facets of our lives become less important. The chemical process in our brain demands that we pay more attention to playing the game and winning and progressing at the cost of other everyday activities.

Those who become addicted to video games have been known to not pay attention to maintaining any personal hygiene; no brushing teeth, showering etc., eat sporadically and quickly which is an unhealthy practice, reduce social interaction with family and friends, reduce the time that they spend outside connecting with nature.

Some violent adult video games have been known to reduce empathy, normalize violence, trivialize sexual assault, and objectify women.

Time management and speaking with a trusted adult about the content of your video games would help you navigate this space more sensibly.

In the real world

No one is asking you to give up your screens. Screens are part of our current reality. Yet, given the scientific evidence that is emerging on the undesirable effect of compulsive screen time, it would be wise and sensible to make some conscious decisions.

1. Reflect on how much time you spend with a digital screen, and review where you can reduce engagement.
2. Prioritize going outside and connecting with nature. Our minds and bodies [homo sapiens] have evolved for over a hundred thousand years. We are still afraid of the dark because evolutionarily our bodies remember the time before fire made us feel safe. Walk on the grass, climb a tree, swim in a lake. Enjoy feeling human.
3. Listening to music doesn’t have to be reduced to watching a video on your phone. Find ways to listen without watching your screen. TIP: Use the screensaver. Safe battery power.
4. Prioritize screen free times and zones with family and friends. Be present. Appreciate others who are present. Remember: Being present does not mean being in the room with your nose buried in your phone.

Time's up