Healthy internet use

The internet is a great place to find health information, find out about clubs, activities and fun things to do, and meet up with friends.

But for some people, internet use can become a problem. They can suffer physical or emotional problems.

This might be because they spend too much time online, or because they get stressed, angry or involved in bad online relationships.

If you're:

• Using the Internet very heavily or staying up very late;
• Doing things online that make you feel stressed, upset or uncomfortable; or
• Spending time online when you should be doing other things

You should take action to improve about your Internet use.

Related topic: Keeping safe on the Internet

Am I using the internet too much?

There's no such thing as a "normal" amount of time to spend on the Internet. For some people, the internet it very important. Others may hardly use it all. You need to decide what's right for you, but here are some questions to think about:

• Am I on the internet when I should be doing other things, e.g. homework, chores?
• Am I losing track of time when I'm on the internet?
• Am I staying in to go on the internet?
• Am I staying up late or bunking off school to go on the internet?
• Am I doing things online which my family or friends would disapprove of?
• Am I doing things online which make me feel guilty or ashamed?

If you feel you are using the internet too much, or if your internet use is making you unhappy, you need to take some positive steps to bring your internet use under control.

Make sure you stay in control

We use the internet every day, for work, play and socialising. But everyone from time to time finds things on the internet leaves them stressed or upset. Some people may even find that arguments or problems they have online cause trouble at school, home or in the community.

If your internet use is leaving you stressed or anxious, then you need to make positive changes to improve your experiences. Here are some suggestions:

• Be positive yourself People who are kind to others online report more positive experiences, enjoy themselves more and make more friends.
• Avoid people who upset you Some people online argue and say outrageous things, sometimes for fun, sometimes because they believe them. Avoid them.
• Turn it off Whether it's a chat gone bad or a web-page that's making you angry, you don't have to be there. Make a cup of tea, look at videos, or close the browser window.

Crucial: If someone online is trying to persuade you to do stupid, dangerous or bad things then you should let a trusted adult know right away. More about Keeping safe on the Internet.

Cut down the time you spend online

If you think you're spending too much time online, here are some suggestions on how to cut down:

• Work away from the computer Online when you should be doing other things, like homework? Work in a different room, or turn off the screen when you're not using it for work.
• Arrange offline time Arrange to do things with friends away from the computer, like going out or sports.
• Stick to your bedtime The internet never sleeps, but you need to; make sure you turn off and go to sleep.
• Take an internet holiday Pick one day a week when you won't go online, or if you feel like you need a total break, take a week.
• Every evening Log on to check mail and messages, but always plan to do something later, like homework, chores, TV or reading a book.

Crucial: If you have tasks you need to do online, like assignments or homework, make sure you do them first and start socialising later. That way you won't be trying to squeeze in important tasks before going to bed.

Healthy computer use

If you spend long times in front of a computer screen you need to take care that you are in a comfortable position and not straining your eyes.

• Take regular screen breaks Whether you're working or having fun, once an hour, take a break and do something to stretch your legs and rest your eyes.
• Sit in a comfortable position Sitting in a bad position can lead to problems with wrists and arms, posture and back pain. Make sure you're comfortable when you're online.
• Don't get stressed If you're stressed, you are much more likely to strain your wrists, arms and shoulders. Keep calm and take breaks when you need to.

Crucial: If you're getting headaches or eyestrain you might need glasses. Make sure you are looking after your eyes.

Links

These websites will help you find health advice and services:

• Thinkuknow
  Internet safety site from CEOP, Child Exploitation and Online Protection
• Cybermentors
  Beat Bullying's online support website
• TXTUP
  Being bullied by mobile or online? This site can help

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