Stalking is often complex, and there is no one right way to tackle it. It might seem like a hopeless situation at times, but there are still strategies and options that can help.

If you are being stalked, or if you suspect spyware is being used, you can do the following things first:

• Check and deactivate the location setting on your devices.
• Check whether there are any apps on your smartphone that you do not recognise, and delete them where necessary.
• Change the password for the cloud connected to your smartphone, i.e. iCloud or Google Cloud. Remove any connected devices you don't recognise via the cloud settings.
• Render your home network secure: Change the network name, the Wi-Fi password and the router password.
• Change your passwords to prevent anyone accessing your emails and other accounts. New passwords may also be important for sensitive accounts, such as your bank account, mobile phone provider account, Amazon and Google accounts and such like. Use a secure device for this.
• Use secure passwords and a password manager where applicable. If necessary, create new accounts for writing emails and using social media. Important: Only use the accounts on secure devices, not on devices that may be monitored. If you use someone else's devices, remember to log out of your accounts afterwards.
• Set up two-factor authentication where possible.
• Make sure that your webcam and the camera on your smartphone are masked.
• Search for Bluetooth trackers using an app (e.g. AirGuard).
• If financially possible: Buying a new smartphone is a quick solution to have a secure device on which new account passwords can then be set. Do not link to the old Google or iCloud account; do not install any backups from the old device!

The best way to deal with large numbers of messages in your inbox, smartphone or social media can vary from person to person. For some people, it helps not to read the messages at all. Others want to know what the culprit is writing. For many people, it is helpful not to go it alone and to talk about it with friends.

One option is always to create new accounts or change your mobile phone number so that you can write emails and use your mobile phone and social media again without being disturbed.

However, it is important to document the messages for the purposes of pressing charges and criminal prosecution. Even if you only decide to press charges some time after, these messages may still be relevant. If you cannot or do not want to read the messages because it is too distressing, ask someone you trust to help you secure the evidence.

You can always contact a women's counselling centre or a rape crisis centre. They will help you to defend yourself against stalking, and find the right strategy for you. You can find a specialist counselling centre near you here: nationwide database.