How to Protect Yourself While You Work Out What's Happening

If you're worried about someone monitoring your phone or computer, it's a really stressful situation. This guide will help you take some immediate steps to protect yourself, especially if you're not yet sure what's going on or what to do next.

Step 1: Create a New, Secure Email Address (on a Different Device)

It's best to set up a new email account using a device the person you're concerned about definitely doesn't have access to, like a friend's phone, a library computer, or a new, cheap burner phone if possible. This new email will be your secure lifeline for getting help and changing passwords securely. Don't use your current phone if you suspect it's being monitored.

• Use strong, unique passwords for this new email account. Think of a long phrase that's easy for you to remember but hard for others to guess.
• Enable two-factor authentication (2FA) immediately. This usually involves getting a code sent to a different device or using an authenticator app.

Step 2: Change Crucial Passwords (with Your New Email)

Once you have your secure email, start changing passwords for your most important accounts. This includes your existing primary email (if you still need it), banking, social media, and any other accounts that hold sensitive information or could be used to track you. Make sure you use your new, secure email for password recovery.

• Look for 'Forgot Password?' or 'Change Password' options on account login pages.
• Always log out of accounts on all devices after changing your password.
• Check your social media privacy settings; look for who can see your posts and if your location is being shared.

Step 3: Review App Permissions and Location Sharing

Many apps ask for access to your location, microphone, or camera. While convenient, these can be misused. Go through your phone's settings and turn off any unnecessary permissions, especially for location sharing. Be particularly cautious with apps you didn't install yourself or that seem unfamiliar.

• On Android, go to Settings > Location, then 'App permissions' to review and switch off location access for individual apps.
• On iPhone, go to Settings > Privacy & Security > Location Services to manage app access.
• Also check Settings > Privacy & Security (on iPhone) or Settings > Apps (on Android) for Microphone and Camera permissions.

Step 4: Update Your Devices (but be Smart About It)

Keeping your phone and computer's software up-to-date is really important for security, as updates often fix vulnerabilities that monitoring software might exploit. However, if you suspect monitoring, updating through Wi-Fi that someone else controls might not be ideal. Consider using a trusted, secure Wi-Fi network like at a friend's house or a public library.

• On Android, go to Settings > System > System update.
• On iPhone, go to Settings > General > Software Update.
• On Windows, go to Start > Settings > Windows Update.
• On Mac, go to System Settings > General > Software Update.

Step 5: Trust Your Gut and Seek Support

If something feels off with your devices or online accounts, trust that feeling. Don't confront the person you suspect yet, as this could escalate the situation. Instead, reach out to an organisation that specialises in supporting people experiencing domestic abuse or technology-facilitated abuse. They can offer tailored, safe advice.

• Look for unusual battery drain on your phone, even when not in use.
• Notice if your phone seems warm frequently, even when not charging or actively using it.
• Check for unfamiliar apps on your phone that you don't remember installing.
• Observe if your data usage is unusually high.
• Are there any unfamiliar accounts on your computer, or changes to settings you didn't make?

Key takeaway

Taking these initial steps can help you regain some control and reduce immediate risks while you figure out what's happening. Remember, you don't have to go through this alone. Reaching out to support services can provide you with a safe space and expert guidance on your next steps.