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If your online harassment has escalated to the point that you aren’t sleeping well, eating right, or have become prone to bouts of anxiety that are interfering with your work or personal relationships, you may wish to consider seeking outside treatment or support.

Receiving help from a counselor or therapist is a great option for those with access to healthcare and/or the time to pursue this particular wellness option. We recognize that this might not be possible for everyone, however, especially for writers in underserved communities or in uncertain financial situations. Whatever your situation, there are a number of options—including free online apps and sliding-scale therapeutic resources—available to help equip you with cognitive tools for surviving episodes of online harassment and facing anxiety or depression.

If your anxiety or depression have progressed to the point that you’re considering harming yourself, immediately speak to a trusted loved one, your healthcare provider, and/or a trained representative at the National Suicide Prevention Lifeline at 1-800-273-8255.

No matter what you might be going through, always try to take a step back and remember: This. Is. Not. Your. Fault.

Assessing Your Emotional Wellness

The below emotions are normal to experience in response to online abuse, and they may go away once your harassment episode ends. This doesn’t make them any easier to process or experience; seeking help from a member of your support community or the advice of a wellness professional can help you take stock of what you’re experiencing.

(The following list has been adapted from Without My Consent):

  • Anxiety and fear
  • Fear for your safety
  • Memory loss
  • Feelings of detachment from those you love
  • Nightmares
  • Uncomfortable physical reactions (pounding heart, rapid breathing, nausea, muscle tension, sweating)
  • Difficulty sleeping
  • Irritability
  • Difficulty concentrating
  • Anger
  • Guilt, shame, embarrassment, or self-blame
  • Feelings of mistrust or betrayal
  • Depression and hopelessness
  • Feeling alienated or alone
  • Avoidance of people or social situations

Signs you may want to consider talking to a doctor or mental wellness professional (adapted from

  • You are constantly paralyzed by fear and cannot complete normal day-to-day tasks.
  • You talk about your cyber abuse almost constantly, even to strangers.
  • You cannot enjoy your daily life because you continue to relive the trauma of your online abuse.
  • Your feelings of hopelessness or depression remain unchanged over time—even once the episode of online harassment has ended.

Finding Help

If the emotions above do not go away in time, or if certain feelings escalate to the point that they’re interfering with your personal life or productivity, consider speaking to your doctor or seeking the help of a wellness professional.


The Anxiety and Depression Association of America (ADAA) offers this helpful guide for understanding treatment options and locating a mental health professional in your area.

Concerned about cost? ADAA also offers this list of low-cost treatment options—including sliding-scale therapists and federally funded healthcare centers—as well as ideas for what to do when you can’t afford therapy.

Online Therapy

Online therapy can be a convenient and affordable way to access trained mental health professionals—an appealing option for targets of online abuse for whom traditional treatment is not financially or logistically viable. Online therapy is still a growing field, however, and research remains to be done into the long-term efficacy of telepsychology. The American Psychological Association (APA) offers this helpful guide to what you should know before pursuing online therapy.

If, after reading through the APA guide, you feel that you could benefit from online therapy, the below websites may be a good place for you to start. (PEN America does not explicitly endorse the below resources; rather, we’ve compiled them here as a starting point for those interested in pursuing wellness options online.)

Mental Health Apps

The internet might be the thing perpetuating your online abuse, but it can also offer you a form of relief. Mental health apps are an evolving resource helping to make therapy more accessible and affordable. PsyberGuide, a nonprofit website offering reviews of digital mental health projects, can help you identify which apps are the most trustworthy based on their credibility, transparency, and user experience. The ADAA, a partner of PsyberGuide, recommends the following apps to anyone suffering anxiety or depression:

Crisis Support Hotlines

Whatever you’re experiencing online, or whatever online abuse leads to in your offline life, there are people and organizations out there ready and willing to talk.

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