There's a Dove ad that has been popping up on YouTube a lot recently. It sends a powerful message about body confidence, social media and digital distortion. The stats are American but it would be a similar story in Australia. Ironically, social media can be very anti-social. It focuses on people's appearance and not who they are. Many of the images have been edited and filtered and don't accurately reflect reality. Ironically, social media can be quite antisocial because it doesn't encourage authentic, meaningful connection. It can also leave us feeling disconnected and isolated because we don't feel inferior to other people on social media. Remember, social media is a highlight real, not real life.

Here are some tips on healthy social media use:

1. Set a timer - so you don't get stuck scrolling for hours.
2. Use social media to connect with friends.
3. Only post kind comments.
4. Create real content.
5. Don't compare yourself to others - you are unique.
6. Follow accounts that post good, uplifting content.
7. Unfollow or hide accounts that don't make you feel good about yourself.

Here's some tips on healthy social media use:

1. Set a timer - so you don't get stuck scrolling for hours.
2. Use social media to connect with friends.
3. Only post kind comments.
4. Create real content.
5. Don't compare yourself to others - you are unique.
6. Follow accounts that post good, uplifting content.
7. Unfollow or hide accounts that don't make you feel good about yourself.

Download the Screen Free Day checklist by clicking on the link below. Hide your phone in a drawer and enjoy a digital detox.

You might think that everyone is doing it and feel pressured into joining in—but not everyone is doing it and there are some very good reasons not to join in. 

1. They can never be deleted. Once you have sent an image you have no control over who they share it with, and who that person shares it with, and who they share it with, etc. Imagine if it got back to your school principal or your parents (this has happened).
2. It may be shared without your consent. Just because someone promises not to share an image, doesn't mean that they will keep that promise.
3. They can be used as revenge or blackmail. Ex-boyfriends have been known to post images of their exes to get back at them. Images can also be used to coerce you into doing something you don't want to. They may threaten to share the images if you don't do what they want you to.
4. It can lead to humiliation, guilt, regret, etc. Many teens have been bullied or teased because of images they've sent that have been shared around the whole school. 
5. It can be a crime if the person is under 18. According to Legal Aid WA, 'It is against the law to take, keep, send or ask for a sexualised image of a young person who is under the age of 18 years old, even if they consent. If you are under the age of 18, it is also against the law to take, keep or send a sexualised image of yourself (for example, a selfie).'
6. It can affect your employment opportunities. Most prospective employers will check your online presence before hiring you (or not).
   

For more information see:
https://www.esafety.gov.au/key-issues/staying-safe/sending-nudes-sexting
https://www.esafety.gov.au/educators/classroom-resources/be-deadly-online/sending-nudes-sexting
https://www.legalaid.wa.gov.au/find-legal-answers/young-people/sex-and-law/selfies-and-sexting

The fear of missing out has been around for centuries but it has been exacerbated by mobile phones and social media as we compare our ordinary lives to other people's highlight reels. Researchers have found that the fear of missing out is linked to smartphone and social media usage. This is not surprising really - the more we see other people doing fun, exciting things the more we feel that we are missing out. Ironically, when we are feeling depressed or anxious, our social media usage increases which then increases our fear of missing out, which increases our depression and anxiety etc. 

How to minimise FOMO:

1. Set a timer when you start to scroll on social media so that you don't waste hours online
2. Keep a gratitude journal
3. Put your phone down and do something - go for a bike ride, bake something, create something.

Shine from Within are offering a free two week trial of their online academy. This includes access to both live and recorded workshops on topics such as activism, movement, wellness, creativity and life skills. There are presenters from around the world.  You can find a very informative video on their website about the online academy - https://shinefromwithin.academy. I have done some of the classes myself and really enjoyed them. The great thing is, you can access them from anywhere. Once your free trial is up, it only costs $25 per month. It would be a great thing to do during the Easter break.

Check out these positive, fun Instagram accounts!
@_hi_anxiety_
@the_happy_broadsheet
@thehappynewspaper
@motivation_mondays
@woofandwalls

I have a confession to make, I don't spend a lot of time on Instagram. This week I thought I would do some "research" and spend a bit of time exploring. By the end of it I was sick of looking at perfect bikini-clad bodies, perfectly cute couples, perfect families, perfectly styled hair, perfectly applied make-up, perfectly styled homes... you get the picture. Don't get me wrong - I love my life, but it doesn't seem to stack up against these immaculately staged snapshots. But that is just what most of them are - staged. Life is not perfect - it's messy and hard sometimes. There are plenty of apps, filters and editing programs that can erase blemishes and other imperfections. It's important to remember that what you're looking at, and comparing yourself to, is not real. Instagram use has been linked to low self-esteem. Psychologist, Dr Marny Lishman, suggests that we cull who we follow in Instagram every few months. She said we should ask ourselves, "does this account make me feel inspired, or does it make me feel bad?"
Source: https://studentedge.org/article/heres-how-instagram-hurts-our-self-esteem-plus-what-we-can-do-about-it

Hugh van Cuylenburg spent a few months living and volunteering in India in 2008. Despite the fact that the villagers didn't have very much the were very happy. When Hugh got back to Australia he continued his studies and worked out that the key to the villager's happiness was gratitude, empathy and mindfulness. He wrote a book called The Resilience Project and now there is an app. It is only $4.49 and is available on android and iTunes. You can find out more about it in the video below.

New Zealand has produced a series of advertisements about staying safe online. This one about online grooming is funny but creepy at the same time. You can find out more at https://www.keepitrealonline.govt.nz. If you are in Australia, you can report online grooming at https://www.accce.gov.au - the Australian Centre to Counter Child Exploitation. The safety commissioner has information on cat fishing (someone pretending to be someone they're not) at https://www.esafety.gov.au. If you suspect that someone is catfishing or grooming, talk to a trusted adult. Take screenshots of conversations as evidence. Stay safe.

Some interesting ways to protect your privacy.