Privacy, safety and control

Feeling exposed or unsafe online can quietly affect your peace of mind - taking steps to protect your privacy is a form of self-care.

What it is

Privacy, safety and control online is about how much say you have over your personal information, who can contact you, and how your data is used. When this feels out of your hands - through data breaches, oversharing, unwanted contact or surveillance-like tracking - it can create a background hum of anxiety, even if nothing has gone visibly wrong yet. A sense of control over your digital footprint supports overall mental wellbeing.

Signs to notice

• Anxiety about who can see your posts, photos or personal details.
• Discomfort with how much personal data apps and websites seem to collect.
• Unwanted contact, messages or attention linked to information you have shared online.
• Avoiding online activity altogether out of fear, rather than through informed choice.
• Feeling exposed after realising old posts or information are still visible.
• Difficulty trusting platforms with sensitive personal or financial information.

What helps

• Review privacy settings on social media and apps regularly, and limit who can see your posts and personal details.
• Use strong, unique passwords and enable two-factor authentication where available.
• Think before posting - once something is online, you have less control over where it ends up.
• Be cautious about sharing location, routine or personal details with people you have not met in person.
• Periodically search your own name online to see what is publicly visible, and request removal where possible.
• Report and block unwanted contact rather than engaging with it.
• Give yourself permission to opt out of platforms or features that consistently feel unsafe.
• Be selective about which apps you grant access to your contacts, location or camera.
• Teach children and family members the same habits, since privacy is often a shared household concern.

When to reach out for help

If privacy concerns are causing ongoing anxiety, if you have experienced a data breach, identity theft or unwanted surveillance, or if online safety concerns are affecting your daily life, it is worth speaking to a professional or relevant authority. A professional can help you process the anxiety and take practical next steps.

Getting help in South Africa

Cleared Mind's EAP counsellors can support you with the anxiety and stress that privacy or safety concerns can bring. If you are experiencing stalking, harassment or threats, the GBV Command Centre (0800 428 428) and SAPS (10111) can assist. SADAG's Mental Health Line (011 234 4837) offers further support.