CINXE.COM

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id="header-aside" class="header-two-aside wpex-ml-auto wpex-order-2"> <div class="header-aside-content wpex-clr"><span class="site-header-title" style="color:#000000;font-size: 2em">ONLINE HARASSMENT FIELD MANUAL</span> <div class="wpml-ls-statics-shortcode_actions wpml-ls wpml-ls-legacy-list-horizontal"> <ul><li class="wpml-ls-slot-shortcode_actions wpml-ls-item wpml-ls-item-en wpml-ls-current-language wpml-ls-first-item wpml-ls-item-legacy-list-horizontal"> <a href="https://onlineharassmentfieldmanual.pen.org/advice-from-a-psychologist/" class="wpml-ls-link"> <span class="wpml-ls-native">EN</span></a> </li><li class="wpml-ls-slot-shortcode_actions wpml-ls-item wpml-ls-item-fr wpml-ls-item-legacy-list-horizontal"> <a href="https://onlineharassmentfieldmanual.pen.org/fr/cyberharcelement-conseils-psychologue/" class="wpml-ls-link"> <span class="wpml-ls-native" lang="fr">FR</span></a> </li><li class="wpml-ls-slot-shortcode_actions wpml-ls-item wpml-ls-item-es 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</li> <li class="search-toggle-li menu-item wpex-menu-extra no-icon-margin"><a href="#" class="site-search-toggle search-dropdown-toggle" role="button" aria-expanded="false" aria-controls="searchform-dropdown" aria-label="Search"><span class="link-inner"><span class="wpex-menu-search-text wpex-hidden">Search</span><span class="wpex-menu-search-icon ticon ticon-search" aria-hidden="true"></span></span></a> <div id="searchform-dropdown" data-placeholder="Search" data-disable-autocomplete="true" class="header-searchform-wrap header-drop-widget header-drop-widget--colored-top-border wpex-invisible wpex-opacity-0 wpex-absolute wpex-transition-all wpex-duration-200 wpex-translate-Z-0 wpex-text-initial wpex-z-10000 wpex-top-100 wpex-right-0 wpex-surface-1 wpex-text-2 wpex-p-15"> <form role="search" method="get" class="searchform wpex-relative" action="https://onlineharassmentfieldmanual.pen.org/"> <label class="searchform-label wpex-text-current wpex-block wpex-m-0 wpex-p-0"> <span class="screen-reader-text">Search</span> <input type="search" class="searchform-input field" name="s" placeholder="Search"> </label> <button type="submit" class="searchform-submit"><span class="ticon ticon-search" aria-hidden="true"></span><span class="screen-reader-text">Submit</span></button> </form> </div> </li></ul></nav> </div> </header> <main id="main" class="site-main wpex-clr"> <header class="page-header has-aside default-page-header wpex-relative wpex-mb-40 wpex-surface-2 wpex-py-20 wpex-border-t wpex-border-b wpex-border-solid wpex-border-surface-3 wpex-text-2 wpex-supports-mods"> <div class="page-header-inner container wpex-md-flex wpex-md-flex-wrap wpex-md-items-center wpex-md-justify-between"> <div class="page-header-content wpex-md-mr-15"> <h1 class="page-header-title wpex-block wpex-m-0 wpex-text-2xl"> <span>Advice from a Psychologist</span> </h1> </div> <div class="page-header-aside wpex-md-text-right"><nav class="site-breadcrumbs position-page_header_aside wpex-text-4 wpex-text-sm" aria-label="You are here:"><span class="breadcrumb-trail wpex-clr"><span><span><a href="https://onlineharassmentfieldmanual.pen.org/">Home</a></span> » <span class="breadcrumb_last" aria-current="page">Advice from a Psychologist</span></span></span></nav></div></div> </header> <div id="content-wrap" class="container wpex-clr"> <div id="primary" class="content-area wpex-clr"> <div id="content" class="site-content wpex-clr"> <article id="single-blocks" class="single-page-article wpex-clr"> <div class="single-page-content single-content entry wpex-clr"><p><span class="coral">Psychologist and neuroscientist Lisa Feldman Barrett has researched emotions and the brain’s reaction to stress for decades. Her work helps to reveal why commitment to self-care, during distressing times in particular, is so critical. The unnerving impact of online abuse is also personal to Barrett, who encountered online harassment after publishing an op-ed she wrote was published in a leading national news outlet. </span></p> <p>In 2017, Barrett’s book, How Emotions Are Made: The Secret Life of the Brain was published. Her most recent book, 7 ½ Lessons About the Brain, was published in 2020. Understanding how the brain and body create emotions and other mental events can help assuage anxiety, depression, and other consequences of stress during an episode of online abuse. This quest for knowledge, combined with a series of other steps meant to shore up the body’s defenses against mental and physical illness, can help you face harassment with new resolve.</p> <p><strong>What follows is a list of advice adapted from a PEN America interview with Barrett, as well as our ongoing conversations with therapists, journalists who’ve faced online harassment, and security experts across the globe—from Latin America and the MENA region (with support from NDI) to West and East Africa.</strong></p> <h3>1. Understand what’s happening to your body.</h3> <p>Words are powerful and <a href="https://brm.institute/neuroscience-behind-words/">can have an immediate impact on your body.</a> This is true for everyone and is not a sign of weakness. The brain systems that allow you to understand words and their meaning simultaneously regulate the systems of your body—your heart rate, your respiratory activity, your immune system, your metabolism, and so on. This is why online harassment can elicit such a powerful physiological response. Apathy, fatigue, headaches, shortness of breath, nausea, stomach aches, a sense of physical agony that is difficult to describe but emerges anytime the harassment comes to mind—all of these are possible consequences of an episode of online abuse. Perhaps you’re reliving the harassment on repeat, like an intrusive and unwelcome dialogue you can’t escape from. Perhaps you blame yourself, even if some part of you knows that this kind of thinking is illogical. (A reminder: <strong>You are not to blame.</strong>)</p> <p>Whatever you are feeling—furious, afraid, embarrassed—it’s important to understand that these feelings begin as simple sensations of physical discomfort that are not necessarily emotions. Simple feelings—what scientists call “affect”—are a quick summary of what is going on inside your body, kind of like a barometer, without much detail. Affective feelings are not always unpleasant; they can also be comfortable. Either way, simple feelings are the result of your brain’s control of the systems in your body—they are with you every waking moment of your life.</p> <p><strong>Your brain uses three ingredients to make emotions: the sensations from your body that give you those simple feelings, your surroundings, and what you know about emotions. If you learn to change the ingredients that your brain uses to make emotions, you can better control them so that they don’t control you.</strong></p> <h3>2. Get enough sleep.</h3> <p>Getting enough sleep is the key to maintaining physical and mental health. A good night’s sleep makes it easier for your brain to keep your nervous system in balance. Not sleeping enough can lead to physical discomfort and distress, which can then make it more likely for stressful memories to come to mind. Getting enough sunlight during the day, exercising, and eating well are other activities that make it easier for your brain to keep your nervous system in balance. If you’re struggling to sleep, speak with your doctor. Becoming physically ill during an episode of online harassment is the last thing you need.</p> <h3>3. Try a change of scenery.</h3> <p>The day-to-day situations that you’re in make it easier for certain thoughts to come to mind. One easy way to change your thoughts is to change your context. You can do this literally by going for a walk or a run, or figuratively, by being mindful of the details that surround you. For example, try noticing the expanse of clouds in the sky, the rich color of a beautiful flower, or even weeds poking out from a crack in the sidewalk. These details give you an opportunity to experience awe, which gives your body a break from the more immediate stresses of the day.</p> <h3>4. Seek social support.</h3> <p>Humans are a social species—we help regulate each other’s nervous systems. An embrace or a kind word from a friend can give your body a much-needed boost. Spending time with members of your community won’t inoculate you against every bad feeling, but it can ease the discomforts that lead to anxiety and physical illness. It is especially helpful to talk to people who have also experienced online harassment. You might find comfort in their insights. (See the <a href="https://onlineharassmentfieldmanual.pen.org/guidelines-for-talking-to-friends-and-loved-ones/">Support Communities</a> section of this Field Manual for more tips on creating and leveraging supportive communities.)</p> <h3>5. Increase your “emotion vocabulary” for discussing online harassment.</h3> <p>The more granular you can be about your emotional experience during an episode of online abuse, the better off you’ll be. A broader vocabulary gives you a bigger toolbox for coping with stressful events: Language is a source of resilience, which is why it helps to put a name to the emotions you’re experiencing and to articulate the forms of harassment you’re encountering. <a href="https://onlineharassmentfieldmanual.pen.org/additional-resources/defining-online-harassment-a-glossary-of-terms/" rel="noopener">Read up</a> on the different forms of online harassment out there and the <a href="https://onlineharassmentfieldmanual.pen.org/stories/" rel="noopener">stories </a>of the many different people affected by it, and arm yourself with a rich vocabulary necessary for making sense of this often bewildering phenomenon.</p> <h3>6. Take a break from your electronic devices, and don’t use your phone or computer before bed.</h3> <p>The frequency of light emitted from electronic devices promotes wakefulness,<a href="https://hms.harvard.edu/news/screen-time-brain"> interfering with the body’s natural circadian rhythms.</a> Put devices away at least one hour before bedtime, and give yourself a good night’s rest.</p> <h3>7. If you think it might help you (and it might not, and that’s totally fine) spend some time trying to cultivate compassion for your harasser.</h3> <p>Many online abusers are dealing with their own unhappiness and anxieties, which can manifest as abuse toward others. <u>This is no excuse for harmful behavior</u>, and attacks can be also orchestrated by groups of interests or political groups, but it does sometimes help the targets of such abuse realize that these attacks are not necessarily about them. For those interested in learning more about what motivates online trolling, see the <a href="https://onlineharassmentfieldmanual.pen.org/resource-guide-to-combat-online-harassment/making-sense-of-online-harassment/" rel="noopener">Making Sense of Online Hate and Harassment</a> section of this Field Manual. Education about an issue goes a long way toward helping you regain control of your life, both online and off.</p> <h3>8. If all else fails, be compassionate with yourself.</h3> <p>It might be impossible to exert any control over your feelings. If this is the case, don’t fight with yourself. Let yourself feel without judgment, and remember that tomorrow is another day.</p> </div> </article> </div> </div> <aside id="sidebar" class="sidebar-primary sidebar-container wpex-print-hidden"> <div id="sidebar-inner" class="sidebar-container-inner wpex-mb-40"><div id="text-9" class="sidebar-box widget widget_text wpex-mb-30 wpex-clr"><div class="widget-title wpex-heading wpex-text-md wpex-mb-20">Recommended Reading</div> <div class="textwidget"><p><a href="https://www.washingtonpost.com/investigations/2023/02/14/women-journalists-global-violence/" target="_blank" rel="noopener">These women journalists were doing their jobs. That made them targets. </a><br /> Taylor Lorenz<br /> <em>The Washington Post</em></p> <p><a href="https://www.washingtonpost.com/opinions/2020/07/08/im-female-journalist-middle-east-i-wont-be-silenced-by-online-attacks/">I’m a female journalist in the Middle East. I won’t be silenced by online attacks</a><br /> Ghada Oueiss<br /> <em>The Washington Post</em></p> <p><a href="https://niemanreports.org/articles/how-journalists-beyond-the-u-s-fight-back-against-state-sponsored-disinformation/">How Journalists Beyond the U.S. Fight Back Against Government Intimidation</a><br /> Madeleine Schwartz<br /> <em>Nieman Reports</em></p> <p><a href="https://www.onlinesos.org/journalistsperspectives#:~:text=Online%20harassment%20of%20journalists%20and,according%20to%20a%20recent%20study.">Journalists on Online Harassment and its Mental Health Impacts: What We Face and What We Need</a><br /> Katie Hunter<br /> <em>OnlineSOS</em></p> <p><a href="https://www.washingtonpost.com/opinions/2021/06/29/rana-ayyub-india-journalism-modi-harassment/">The Indian government continues to harass journalists. I’m facing prison over a tweet.</a><br /> Rana Ayyub<br /> <em>The Washington Post</em></p> <p><a href="https://counterhate.com/research/toxic-twitter-anti-lgbtq/">Toxic Twitter—How Twitter Makes Millions From Anti-LGBTQ+ Rhetoric</a><br /> <em>Center for Countering Digital Hate</em></p> <p><a href="https://psmag.com/social-justice/women-arent-welcome-internet-72170">Why Women Aren’t Welcome on the Internet</a><br /> Amanda Hess<br /> <em>Pacific Standard</em></p> </div> </div><div id="text-6" class="sidebar-box widget widget_text wpex-mb-30 wpex-clr"><div class="widget-title wpex-heading wpex-text-md wpex-mb-20">Recommended Media</div> <div class="textwidget"><p><a href="https://www.nobelprize.org/prizes/peace/2021/ressa/lecture/">Maria Ressa’s 2021 Nobel Lecture</a><br /> Maria Ressa<br /> <em>The Nobel Prize</em></p> <p><a href="https://journalists.org/resources/internetting-while-brown-black-and-a-woman-a-collective-guide/">Internetting While Brown/Black AND a Woman: A Collective Guide</a><br /> Imaeyen Ibanga, Elisa Lees Muñoz, Courtney Radsch, Versha Sharma<br /> <em>Online News Association</em></p> <p><a href="https://www.theguardian.com/commentisfree/audio/2016/may/28/cyberbullying-online-harassment-jessica-valenti-podcast">Dealing with cyberbullying – What would a feminist do?</a><br /> Featuring Jessica Valenti, Jamia Wilson, and Danielle Citron<br /> <em>The Guardian</em></p> <p><a href="https://www.youtube.com/watch?v=EsxHTE6CYkU">The Outrage Machine</a><br /> Retro Report<br /> <em>The New York Times</em></p> <p><a href="https://www.youtube.com/watch?v=knvmMBlPXew">A Dark Place</a><br /> Directed by Javier Luque<br /> <em>OSCE Representative on Freedom of the Media</em></p> </div> </div></div> </aside> </div> </main> <style>.vc_custom_1524085143925{padding-top: 5px !important;}</style> <div id="footer-callout-wrap" class="wpex-surface-2 wpex-text-2 wpex-py-30 wpex-border-solid wpex-border-surface-3 wpex-border-y wpex-print-hidden"> <div id="footer-callout" class="container"> <div id="footer-callout-left" class="footer-callout-content wpex-text-xl"><div class="vc_row wpb_row vc_row-fluid no-bottom-margins wpex-vc-full-width-row wpex-vc-full-width-row--centered"><div class="wpb_column vc_column_container vc_col-sm-9"><div class="vc_column-inner"><div class="wpb_wrapper"> <div style="font-size:16px;line-height:25px;" class="wpb_text_column wpb_content_element " > <div class="wpb_wrapper"> <p>PEN America stands at the intersection of literature and human rights to protect open expression in the United States and worldwide. 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