How to Help a Friend Who Is Struggling Online

It can be frightening when a friend is going through something difficult online — whether that is cyberbullying, having images shared without their consent, being groomed, or struggling with their mental health because of social media. You want to help, but you may not know how. This guide gives you practical steps for supporting a friend while also looking after yourself.

How to start the conversation

If you are worried about a friend, the most important thing is to let them know you are there. You do not need a perfect script — just be genuine. Try: 'I have noticed you seem a bit off lately — is everything okay?' or 'I saw what happened online and I wanted to check in.' Listen without judging. Do not jump to solutions or tell them what they should have done differently. Sometimes just being heard is the most helpful thing.

When to involve an adult

There are times when supporting a friend yourself is not enough. If your friend is being exploited, is in danger, is self-harming, or is talking about suicide, you need to tell a trusted adult — even if your friend asks you not to. This is not a betrayal. It is the most caring thing you can do. You can tell a parent, a teacher, a school counsellor, or contact Childline (0800 1111) for advice on how to handle the situation.

Looking after yourself

Supporting a friend in crisis can take a toll on your own mental health. You are not responsible for fixing their problems, and it is okay to feel overwhelmed. Set boundaries about what you can and cannot do. Talk to someone about how you are feeling. If your friend's situation is making you anxious or distressed, that is a sign that you need support too. Looking after yourself is not selfish — it is necessary.