In this course, you will learn:
		Understand what mental wellbeing means and why it matters in everyday life
		Recognize signs of digital stress and emotional overload
		Find trusted online resources for calm, sleep, and emotional support
		Use simple tools on your phone or tablet to feel more balanced and in control

 You will also learn how to:

• Create a gentle, daily digital wellbeing routine
• Stay emotionally safe online and avoid upsetting content
• Know where to find real support online, including mental health services

Mental wellbeing means how you feel each day - your mood, your energy, how well you sleep, how you cope with stress, and how connected you feel to others. For older adults, mental wellbeing is especially important. As life changes - retirement, health challenges, loss of a partner, or children living far away - it is natural to sometimes feel lonely, worried, or down. Taking care of your emotional health is just as important as looking after your body.

You are mentally well when:

• You feel mostly calm, even if you face problems,
• You sleep well and wake up rested,
• You enjoy simple things - like coffee, a walk, or a phone call with a friend,
• You feel able to ask for help when you need it,
• You have something to look forward to.

Taking care of your emotional health is just as important as looking after your body, because your mind affects everything: how well you sleep, how you connect with others, your motivation to move or eat, and even your immune system.

When you feel mentally well, it’s easier to enjoy daily life, cope with changes, and stay active and independent for longer.

Mental wellbeing does not mean being happy all the time. It means being able to deal with your emotions, both the good and the difficult ones, without feeling overwhelmed.

Mental wellbeing can be supported, even with small steps.

You don’t need to make big changes. Even short, calm moments can help, for example listening to peaceful music, taking a few deep breaths, spending time with nature or talking with a loved one.

You will discover how simple digital tools, like apps, websites, or videos, can help you feel calmer, sleep better, and connect with others. The goal is to use technology in a way that supports your wellbeing, not overwhelms you.

Digital tools can support everyday mental wellbeing by offering calming, guided moments. They are designed to help manage our stress levels, improve sleep quality, and create small moments of rest throughout the day.

This unit presents simple, accessible tools that do not require technical skills or long practice. They can be used independently, at home, and adapted to personal needs.

Certain types of digital content can help reduce mental fatigue, calm emotions, and support moments of quiet focus. They shift our attention away from stress or negative thoughts by offering gentle stimulation and space for emotional release. These tools are safe, non-invasive, and can be explored independently:

• YouTube (app or website) - search for “forest walk”, “relaxing nature video ”, “online museum”,
• Google Arts & Culture - virtual gallery walks, museum visits, calming artworks,
• Spotify (free version) - search: “calm music”, “sleep music”, “classical music for the evening”,
• Insight Timer - free access to relaxing music and guided audio (no account required)
• Google Keep, Samsung Notes, Notes - simple text or voice note entries (e.g. one thought per day),
• 1 Second Everyday (optional for photo reflections - one image per day).

Emotional wellbeing online means not just finding support but also protecting yourself from harm. Digital tools can offer a lot of comfort but they can also expose users to emotionally harmful content. Unverified news, distressing images, aggressive messages, or scams can affect mental wellbeing, especially when encountered repeatedly. To stay emotionally safe:

• Limit exposure to disturbing news or violent media,
• Avoid comment sections and online arguments,
• Be cautious with messages that provoke fear, guilt, or urgency,
• Unfollow or mute pages, people, or groups that consistently cause stress.

Emotional manipulation online can be subtle. Recognising how content makes you feel and knowing you can step away is part of digital self-care.

Emotionally manipulative content is often designed to cause fear, confusion, or urgency and can appear in social media, emails, or messaging apps. Warning signs:

• Headlines that use strong emotions (fear, anger, outrage),
• Messages about prizes, threats, or urgent payments,
• Articles or posts without clear sources,
• Anonymous “testimonies” or fake doctor quotes,
• Chain messages asking to forward content.

To stay safe:

• Ignore and delete emotionally charged chain messages,
• Do not click on suspicious links or attachments,
• Use trusted sources for health, finance, and public news,
• Ask a family member or trusted person when unsure.

 False or manipulative content spreads quickly but can be stopped by pausing, verifying, and not sharing.

When facing emotional difficulties, it’s important to know where to find trusted support. Digital tools can connect users to reliable mental health services, without needing to leave home. Examples of safe, verified sources:

• Free support lines and chat services provided by public health institutions or NGOs,
• Official websites (e.g. Polish Centrum Wsparcia, EU mental health portals),
• Health apps recommended by doctors or government agencies,
• Online communities moderated by professionals (not anonymous forums).

If a message or service promises instant results, uses fear tactics, or asks for payment upfront - it is likely not trustworthy.  What to look for: Clear contact details and organisation name, No pressure to pay, register, or share private data, Transparent information about who provides the service.

Using digital tools with intention can protect emotional balance and prevent mental fatigue. Healthy habits include:

• Setting time limits for news, social media, or messaging apps,
• Turning off notifications during rest or sleep,
• Taking short breaks from screens during the day,
• Avoiding screens before bedtime, especially bright displays,
• Choosing calming content over negative or overstimulating material.

Mental wellbeing can be supported by small, consistent steps, including the use of simple digital tools. Digital wellbeing involves choosing how and when to use technology in ways that protect emotional balance. This module introduced:

• Key ideas about emotional balance and everyday mental health,
• Digital tools that support calm, focus, and rest,
• Ways to stay emotionally safe online and avoid harmful content,
• Trusted sources of support in difficult moments,
• Habits that protect attention, energy, and emotional clarity.