Harassment by phone or online: what to do?

Harassment by phone or online can leave you feeling anxious, violated, and unsure of what to do. Whether it is unwanted calls, texts, emails, or social media messages, there are steps you can take to protect yourself and stop the harassment.

What is happening

Harassment can take many forms: repeated unwanted calls, threatening or abusive messages, cyberstalking, doxxing (sharing private information), or impersonation. It may come from someone you know or a stranger. Regardless of the source, it is not your fault, and you have the right to take action.

Emergency warning

If you are in immediate danger or feel threatened, call your local emergency services right away. Do not hesitate if the harasser knows your location or has made credible threats.

What to do first

1. Do not engage. Responding often encourages the harasser. Avoid replying, arguing, or retaliating.
2. Save evidence. Take screenshots of messages, save voicemails, and keep a log of calls with dates and times. Do not delete anything, even if it is upsetting.
3. Block the harasser. Use your phone's blocking features and block or mute the person on social media and messaging apps.
4. Adjust privacy settings. Review your social media privacy settings to limit who can see your posts and contact you. Consider making your profiles private.
5. Tell someone you trust. Share what is happening with a friend or family member for support and safety.

When to involve authorities

Contact local police if the harassment includes threats of violence, stalking, sexual harassment, or if you feel unsafe. In many places, repeated unwanted contact can be a crime. Provide the evidence you have collected. If the harassment is online, also report it to the platform (e.g., Facebook, Instagram, Twitter) using their reporting tools; they may remove content or ban the user.

What NOT to do

• Do not respond to the harasser or try to reason with them.
• Do not delete messages or call logs; they are evidence.
• Do not share personal information (address, workplace, schedule) publicly or with the harasser.
• Do not blame yourself; harassment is the harasser's responsibility.

What to monitor

Keep an eye on your accounts for unusual activity, such as password reset emails or login alerts. If you suspect your accounts are compromised, change your passwords and enable two-factor authentication. Also watch for any escalation in the harasser's behavior, such as showing up at your home or workplace, and report it immediately.

How to prevent it

While you cannot control others, you can reduce risk: use strong, unique passwords, enable two-factor authentication, avoid oversharing on social media, and regularly review your privacy settings. Consider using a secondary phone number or email for public profiles.

Support and self-care

Harassment can take a toll on your mental health. Talk to a counselor or a trusted support network. Many countries have helplines for harassment or cyberbullying; search for local resources or contact a victim support organization.

Remember: you are not alone, and help is available. Take action early to protect yourself and preserve evidence.

This is general information and not a substitute for professional legal or medical advice. In an emergency, call your local emergency services.