Being online is part of everyday life. Whether it’s checking social media, keeping up with the news, or scrolling through job boards, many of us spend hours connected each day. While the internet brings opportunities to learn, connect and share, it can sometimes feel a little overwhelming.
If you’ve ever found yourself stressed after reading too much news or exhausted after endless job searching, you are not alone. Here are some simple ways to protect your wellbeing and build healthy online habits.
Finding balance with social media
Social media can be a positive space to keep in touch, join communities and find support. But it can also be a place where comparison and negativity creep in. Beyond Blue highlights that while social media can help people feel connected, it can also contribute to anxiety, low mood and stress if overused.
If you notice your time online is leaving you more drained than satisfied, here are a few ways to reset:
- Set time limits on apps so you don’t lose hours scrolling.
- Curate your feed to follow accounts that make you feel good or inspired.
- Unfollow or mute content that feels negative or unhelpful.
- Take breaks and log out when you need space.
Coping with news fatigue
The 24-hour news cycle allows us to receive updates any time, anywhere. While staying informed is important, too much exposure can begin to feel heavy.
You might find it helpful to:
- Choose reliable news sources you trust.
- Limit how often you check the news during the day.
- Avoid reading or watching the news right before bed.
It’s okay to step back and focus on what helps you feel grounded.
Finding work at your own pace
Searching for work online can take time and energy. With so many listings to explore and applications to prepare, it’s natural to feel a bit stretched.
A few small changes can help make it easier to manage:
- Break the search into achievable steps, like setting aside time to apply for one or two roles each week.
- Use filters on job boards to focus on the opportunities that best match your skills and goals.
- Keep a simple record of your applications so you can track progress and follow up when needed.
- Take time to acknowledge your progress, whether it’s updating your resume, sending an application, or receiving a call back.
Healthy screen time habits
According to research, excessive screen time can have significant negative impacts on both physical health and mental health. By building small breaks into your routine, you can help protect your wellbeing and feel more balanced throughout the day.
Make screen time easier with these habits:
- Follow the “20-20-20” rule: every 20 minutes, look at something 20 feet away for 20 seconds.
- Schedule time away from screens each day, whether that’s going outside for some fresh air, a hobby, or a chat with a friend or loved one.
- Pay attention to your body. If your eyes, back or mind feel tired, it might be time to pause.
Where to go for extra support
If you feel that being online is affecting your mental health, reaching out for support is a positive step. Talking to your GP is a good place to start, and they may be able to create a mental health plan with you.
If you need someone to talk to, there are people ready to listen and help. No concern is too small — your privacy will be respected, you’ll be heard, and you’ll have a safe space to explore solutions. You can reach out to:
- Lifeline – 13 11 14
- Beyond Blue – 1300 224 636
- Suicide Call Back Service – 1300 659 467
- SANE Australia – 1800 187 263
- Headspace – 1800 187 263
- Kids Helpline – 1800 551 800
If you are a WISE job seeker, you can also speak with your employment consultant or support worker about support that may help you feel more confident and in control.
Final thoughts
The internet is here to stay, and when used well, it can be a powerful tool. By setting healthy boundaries, checking in on your feelings, and reaching out for help when needed, you can create online habits that protect your mental health and support your journey.
Discover more ways to look after your mental health, start a conversation with your employer, and stay resilient while job hunting.