![A stone terrace in early evening, a lavender armchair beside a small table where a phone lies face down, and a path leading to an apple tree with a swing](https://viacara.com/img/content/life-online-index-feature-light.webp) # Life Online Social media, the news and hours on your phone can wear down your mood, sleep and self-worth. What being online can do, and where support fits. Social media, the news and your phone can wear you down, even when much of your time online helps. In May 2025, adults online in the UK spent about four and a half hours a day on the internet. This section is written for adults. If you are under 18, or worried about a child online, the [under-18s section](https://viacara.com/support/under-18s/) is for you. Source: [Ofcom: online nation 2025](https://viacara.com/support/life-online/#ref-1) ## What being online does to how you *feel* Mind says being online can connect you with people who understand, and help you find information and support. It can also leave you comparing yourself with others, sleeping badly or feeling anxious and lonely. In June 2025, 29% of adults online said being online was good for their mental health overall. Almost as many disagreed. Sources: [Mind: being online](https://viacara.com/support/life-online/#ref-2), [Ofcom: online nation 2025](https://viacara.com/support/life-online/#ref-1) ## Where it can start to *hurt* - **[Bullying and harassment](https://viacara.com/support/life-online/online-bullying-and-harassment/).** Someone targets you online, and it follows you home on your phone. - **[Comparison](https://viacara.com/support/life-online/comparison/).** Other people's best moments leave you feeling that you have less, or that you are less. - **[News and misinformation](https://viacara.com/support/life-online/misinformation/).** You read bad news on repeat, until you cannot switch off or trust what you see. Mind notes this is sometimes called "doomscrolling". - **[Compulsive scrolling](https://viacara.com/support/life-online/compulsive-scrolling/).** You scroll for longer than you meant to, and feel worse when you stop. Source: [Mind: being online](https://viacara.com/support/life-online/#ref-2) ## Where to *start* - If comparing leaves your confidence low, read about [low self-esteem](https://viacara.com/support/self-esteem/). - If late-night scrolling costs you sleep, read about [sleep problems](https://viacara.com/support/sleep/). - If the pressure to check and reply leaves you on edge, read about [anxiety](https://viacara.com/support/anxiety/). - If gaming or gambling online has taken hold, read about [compulsive habits](https://viacara.com/support/addiction/behavioural/) or [gambling](https://viacara.com/support/addiction/gambling/). ## What *talking* can help with You do not have to delete your accounts to feel better. A professional can help you notice what being online does to you, and what you want to change. The screen is not always the whole story. Loneliness, low mood or a hard stretch at work can keep you scrolling, and talking helps with those too. ## References 1. Ofcom (2025). *Online Nation 2025*. [Link](https://www.ofcom.org.uk/siteassets/resources/documents/research-and-data/online-research/online-nation/2025/online-nations-report-2025.pdf) 2. Mind (2023). *How being online can affect your mental health*. [Link](https://www.mind.org.uk/information-support/tips-for-everyday-living/looking-after-your-mental-health-online/about-your-mental-health-online/) ![A lavender armchair on a small lawn facing a tall fence, a neighbour's flawless garden lit up beyond it](https://viacara.com/img/content/online-comparison-feature-light.webp) ## [Comparison and Self-Worth Online](https://viacara.com/support/life-online/comparison/) Scrolling past other people's best moments can wear down how you see yourself. Why comparison online hurts, and what can help. Start here ifscrolling past other people's lives leaves you feeling behind ![A lavender armchair in a small glass garden room late at night, lit by the blue glow of a phone left on its seat](https://viacara.com/img/content/compulsive-scrolling-feature-light.webp) ## [Compulsive Scrolling](https://viacara.com/support/life-online/compulsive-scrolling/) You open an app for a minute and look up an hour later. Why scrolling can be hard to stop, and what can help you feel more in charge. Start here ifyou keep scrolling long after you meant to stop ![A lavender armchair on a windy terrace, loose newspaper pages lifting off the table and a weathervane turning in every direction](https://viacara.com/img/content/misinformation-feature-light.webp) ## [Misinformation and News Overwhelm](https://viacara.com/support/life-online/misinformation/) Bad news on repeat, and not knowing what to believe, can be exhausting. Why it happens, how to check what you see and where support fits. Start here ifnot knowing what to believe leaves you worn out ![A lavender armchair in a small glazed porch after rain, a lamp lit on the table and a phone and keys on a shelf by the door](https://viacara.com/img/content/online-bullying-feature-light.webp) ## [Online Bullying and Harassment](https://viacara.com/support/life-online/online-bullying-and-harassment/) Being targeted online can reach you anywhere your phone goes. What online bullying and harassment can look like, what the law covers and who can help. Start here ifsomeone keeps targeting you online and you cannot get away from it Thanks for your interest. We're not taking on new clients at the moment. ## Is life online wearing you down? We ask what matters to you, then find professionals who fit. Leave your email and we'll let you know as soon as we're ready for you. This conversation helps us find you the right support. What you share helps us understand what you're looking for and find someone who fits. Your email keeps you updated on what's happening next and isn't shared with anyone we introduce you to. [Privacy policy](https://viacara.com/privacy) [Terms of service](https://viacara.com/terms)