Why People Troll Online…

…And How to Keep Yourself Safe

In today’s always-connected world, most of us will have the experience of online negativity at some point. It could be a rude comment, an argument that gets out of hand and can become a full-blown attack. These experiencing leave people feeling shaken, confused, or even questioning yourself. The internet - and the trolls - come directly into our home, our most personal space where we should feel safe. This invasion of our space often leaves people feeling violated and afraid. As a counsellor, I often hear people asking why this is happening: Why do people troll online? And more importantly, how can I protect myself and my wellbeing?

Why do people troll?

Trolling isn’t new, but social media and online forums can amplify behaviour that might never appear in a face-to-face conversation.

There are a few common reasons people troll:

1. Anonymity reduces accountability
This is a common reason people say things they wouldn’t dare say in person. There is no accountability or immediate consequences. Hiding behind the screen leads to a drop in impulse control, and empathy soon begins to fade into the background when a person cannot see the impact of their actions on another.

2. The need for attention
People may troll just to get a reaction. Even negative attention can fill this need. It can feel very rewarding to someone who is bored, lonely, angry or just struggling to make connections in real life.

3. Release of tension or difficult emotion
Anger, frustration, shame, or jealousy can sometimes spill out online because the internet feels like a “safe” place to vent.

4. Unmet needs or unresolved issues
When people feel powerless or unheard in their offline life, trolling can create a brief sense of control.

KEY TAKEAWAY: While these things may explain the behaviour, it doesn’t excuse it.

How to Keep Yourself Safe Online

1. Take control of your online space
Unfollow, block, mute, or restrict anyone who makes you feel unsafe or unsettled. Your mental health is more important than social media etiquette.

2. Pause before responding
Most trolls thrive off engagement. If you’re tempted to reply, take a breath. Ask yourself: “Will responding help me, or just feed the situation?” It can be tempting to think, ‘if I do not respond, the troll wins’. This plays into the hands of the troll, for whom any response is a victory.

3. Use platform tools
Over the years, most social platforms and online forums have developed improved privacy settings, moderation tools, and reporting options. Don’t hesitate to use them.

4. Reach out for support.
If online conflict is affecting your well-being, consider speaking with someone you trust. Persistent online trolling, abuse and harassment is now a criminal offence. If you feel things have escalated beyond the realms of normal social interaction or spill into ‘real life’, please seek help.

KEY TAKEAWAY: You can’t control other people’s behaviour, but you can protect your digital wellbeing and set boundaries on your online space

But what if I am the troll?

When we talk about online trolls, we usually think of other people. Maybe you have caught yourself leaving snappy remarks, picking fights or reacting more harshly than usual. If you are posting online in ways you wouldn’t engage in real life there may be an issue. However, you are not alone! Many people can slip into this trolling behaviour without realising until they take a step back.

If you feel this may be the case, avoid judging yourself. Instead, try asking:

• What was I feeling when I typed that?

• Is there something bothering me offline that I haven’t acknowledged?

• What need was I trying to meet? Do I need to be seen, to be right, to be heard?

This kind of gentle self-inquiry can be a powerful catalyst for change.

Sometimes, patterns like these are signals that stress, anxiety, or deeper emotional struggles need attention.

Speaking with a therapist or counsellor can offer a safe, supportive space to explore what’s going on beneath the surface.

Trolling is a complex behaviour, but your wellbeing doesn’t need to suffer because of it. By understanding why it happens, setting healthy boundaries, and staying connected to your own emotions, you can navigate the online world with more confidence and compassion.