Let’s be real; social media is staying around. For teens today, platforms like Instagram, TikTok, Snapchat, and Twitter are part of everyday life. While these apps can be great for staying in touch with friends, exploring new interests, and expressing creativity, they can also impact your mental health in ways you might not notice.
If you ever feel anxious after scrolling through your feed, comparing yourself to others online, or have trouble sleeping because you can’t put your phone down, this is a very common experience throughout all ages when consuming social media. The link between social media and mental health is complicated, however, there are practical ways to improve your online experience and make it healthier.
Social Media’s Impact
Social media affects everyone a little bit differently, but research shows some common patterns among teens. Constant comparison with others’ posts can make people feel inadequate and even show depressive symptoms. When you see classmates sharing about their relationships, vacations, or flawless selfies, it’s easy to think your life doesn’t match up to your peers’.
There’s also a pressure to gain likes, comments, and followers that can become overwhelming. Some teens check their phones hundreds of times a day, constantly looking for approval through social media. This can sometimes lead to anxiety when posts maybe don’t get the expected response or when you feel excluded from online conversations.
Sleep problems are another big issue for social media and mental health. The blue light from screens can disrupt your natural sleep cycle, and engaging content keeps your brain active when it should be winding down. Many teens could be lying in bed scrolling for hours, which affects mood, focus, and overall well-being the next day.
Setting Healthy Boundaries
Creating boundaries with social media doesn’t mean you have to delete every app on your phone. Instead, you can use them more intentionally and in ways that feel more fulfilling. The best first step is to start by tracking your screen time. Most phones have features that show how much time you spend on each app. You’re probably going to be shocked by the numbers. Once you know your baseline, you can set realistic goals to reduce your usage.
You could also set “phone-free” times during your day. This could mean no phones during meals, putting your device away an hour before bed, or keeping it out of your bedroom completely. You might also find it helpful to charge their phones in another room overnight and use a regular alarm clock instead.
Try to curate your feeds carefully. Negative comparisons are a big pitfall for teen cellphone usage. You can unfollow accounts that consistently make you feel bad about yourself, even if they are popular or belong to people you know. Try to follow accounts that inspire you, make you laugh, or teach you something new. You shouldn’t feel drained every time you use social media.
Recognizing Warning Signs In Social Media Use
You may also want to pay attention to how you feel before, during, and after using social media. If you notice patterns of anxiety, sadness, or anger related to your online activity, it may be a good sign that it’s time to make some changes.
Warning signs could include feeling anxious when you can’t check your phone, constantly comparing yourself to others online, losing sleep from late-night scrolling, or feeling isolated even with many online connections. If social media is impacting your relationships, schoolwork, or daily activities, consider stepping back.
Many teens feel FOMO (fear of missing out) so strongly that they feel a need to check every story, post, and update. That constant urge to stay up-to-date on everyone else’s activities can be tiring and cause anxiety.
Building Real Connections
While social media can help you stay connected with friends, it shouldn’t take the place of in-person interactions. It is so important to make an effort to spend time with others without screens. Plan activities that don’t focus on taking photos or creating content and seek out mental health support for teens if you need it.
You can also more intentionally practice being present in real-life moments instead of immediately grabbing your phone to document everything. You could find that the best experiences are those that only exist in your memory, not on your Instagram story.
Think about joining clubs, sports teams, or volunteer groups where you can meet people with similar interests. These connections could feel more meaningful than online friendships because they are based on shared experiences and regular interaction.
Intentionally Creating Positive Content
If you enjoy creating content, focus on being real instead of perfect. It could be important to share what truly interests you instead of what you think will get the most likes. This way, you’ll also attract followers who care about the same things you do.
Be mindful of what you share. Avoid posting when you’re upset, angry, or dealing with drama. These posts can have lasting effects and may not reflect how you really feel once you’ve had time to think about your emotions. Instead, you could try journaling to express these emotions instead if you are feeling angry or frustrated.
When to Seek Professional Help
If you’re struggling with anxiety, depression, or other mental health issues connected to social media use, it might be time to reach out for support. Your first step could be to talk to trusted adults like parents, teachers, or counselors about what you’re going through.
You may also want to seek out professional help. Professional help can offer you personalized strategies to manage your mental health and your relationship with technology. There’s no shame in asking for help; taking care of your mental health is just as important as taking care of your physical health.
Remember, you control your social media experience. With some intentional changes and healthy boundaries, you can use these platforms in ways that support your well-being rather than harm it. If you are looking for mental health counseling as your next step, contact us at the Advantage Mental Health Center.
Sources:
Nesi, J., & Prinstein, M. J. (2015). Using Social Media for Social Comparison and Feedback-Seeking: Gender and Popularity Moderate Associations with Depressive Symptoms. Journal of abnormal child psychology, 43(8), 1427–1438. https://doi.org/10.1007/s10802-015-0020-0
Constant Companion: A Week in the Life of a Young Person’s Smartphone Use. 2023. https://www.commonsensemedia.org/sites/default/files/research/report/2023-cs-smartphone-research-report_final-for-web.pdf
Schmid, S. R., Höhn, C., Bothe, K., Plamberger, C. P., Angerer, M., Pletzer, B., & Hoedlmoser, K. (2021). How Smart Is It to Go to Bed with the Phone? The Impact of Short-Wavelength Light and Affective States on Sleep and Circadian Rhythms. Clocks & sleep, 3(4), 558–580. https://doi.org/10.3390/clockssleep3040040