Here are some steps to protect your email and social media accounts from being used for spam or phishing attempts:

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1. Create strong passwords that are long, contain numbers, special characters, uppercase and lowercase letters, and are not easily guessable.
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3. Use two factor authentication or additional security measures, if available from the service provider.
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4. Check account activity to make sure unauthorized users have not logged in.
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5. Use a password manager to keep track of your passwords.
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6. Avoid clicking on suspicious links or attachments in emails.
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7. Review and update your privacy settings regularly.
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8. Make sure the websites you visit are secure, by verifying the HTTPS in the address bar.