How social media affects teen mental health — and what to do about it

Social media is here to stay. In the U.S., 95% of teens use at least one social media platform. And according to the Pew Research Center, over half of teens admit that it’d be very difficult to quit social media.

But research shows us that, although social media can have benefits (like providing safe spaces and connection for teens), it can also have significant negative consequences for mental health. Social media use in teens — especially problematic or excessive use — has been linked to mental health problems like depression, eating disorders, and sleep issues.

As a parent, you can support your teen in developing more positive relationships — with themselves, with social media, and with you. A therapist who specializes in teen mental health can help them change their social media habits and work through any mental health challenges that might’ve come from it.

Effects of social media on teenagers

The impact of social media on teen mental health isn’t straightforward. Many studies have found that social media is harmful, but others have found that it can have some benefits too. 

Overall, the evidence shows that using social media as a teen — especially in an excessive or problematic way — is linked to a wide range of mental health problems.

The research on the negative effects of social media on teen mental health is so convincing that the U.S. Office of the Surgeon General sent out a 2023 advisory warning against it. 

The advisory emphasizes that the teen years are a vulnerable time in brain development. Between the ages of 10 and 18, the human brain goes through many changes. Largely because of these changes, teens are already at higher risk for impulsive, risk-taking, and self-harming behaviors, as well as the development of mental health conditions like depression. 

Research shows that frequent social media use could be linked with changes in the amygdala and the prefrontal cortex, which are areas of the brain that are responsible for emotions, impulse control, and social behaviors. This could increase teens’ vulnerability to these mental health problems. 

In addition, social media platforms aren’t always safe places. While there are accounts and spaces that encourage connection and inclusivity, there could also be dangers present. For example, up to 40% of teens have been the victims of cyberbullying. There are also social media accounts that encourage self-destructive behaviors, like disordered eating and self-harm. Other teens might be exposed to dangerous adults or adult content on social media.

Here are some of the specific mental health effects that problematic social media use can have on teen mental health.

Depression and anxiety

A systematic review found the time spent on social media, as well as how invested teens felt in social media, was positively correlated with depression. That means the more time teens spent on these platforms and the more invested they were, the more likely they were to have depression.

Teens who use social media to seek approval or to compare themselves with others are at higher risk of depression. The same review found similar results for anxiety. Using social media more frequently was associated with higher rates of anxiety. Teens who have been victimized by cyberbullying are at especially high risk of anxiety.

Body dysmorphia and eating disorders

Social media and eating disorders may also be connected. Research has found significant links between social media use and body dysphoria in young people. In one study, cutting social media use by half led to significant improvements in body image in teens. 

Teens who use social media more frequently are also more likely to experience low self-esteem. Research shows that body dysmorphia may play a role in this relationship.

Self-harm and suicidality

Social media could also be linked, according to some research, to self-harm and suicide risk.* Although many social media platforms advocate for suicide awareness and help teens connect to helpful resources, others may have more nefarious purposes. 

Sleep

One of the main avenues through which social media may impact teen well-being is through impacting their sleep. Increased social media use is linked with significant problems for teens’ sleep, including fewer sleeping hours each night and poorer quality of sleep.

*A note on safety: The 988 Suicide and Crisis Lifeline offers 24/7 confidential support through trained crisis counselors. If you or someone you care about is experiencing emotional distress, self-harm, or a suicidal crisis, please call or text 988. For life-threatening emergencies or immediate assistance, call 911.

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Signs of a harmful relationship with social media

Research indicates that a problematic relationship with social media has the worst mental health impacts. A harmful relationship with social media could look like: 

• Using social media for more than three hours per day: A study found that teens who spent more than three hours per day on social media were significantly more likely to experience mental health problems than teens who used it less frequently. And because a third of teens admit to using social media “almost constantly,” many fall in this category. 
• Comparing themselves to others on social media: Teens who use social media to negatively compare themselves to others could be more likely to have mental health problems or poor self-esteem.
• Being emotionally invested in social media: If it seems like your teen is overly invested in social media — for example, if getting a “like” can make or break their day — it could be a sign of a problematic relationship.
• Engaging in cyberbullying: Being either the victim or the perpetrator of cyberbullying through social media could indicate a relationship that isn’t healthy.
• Following harmful accounts: Teens with a harmful relationship with social media may follow harmful or dangerous accounts, like those that promote self-harm or severely restrictive eating.
• Not having real-life relationships: It may be cause for concern if it seems like your teen only connects with people they meet online and has no “real-life” friendships. 
• Scrolling social media instead of sleeping: Allowing social media to interfere with healthy sleep can negatively impact mental health. 

Managing teens’ social media use

Even though the research is clear about the negative effects of social media, many parents find it unrealistic to ban their teens from using social media altogether. Plus, there are some benefits of social media for teen mental health as well, including connecting with others who share their same interests or identities.

The important thing is to support your teen in using social media in a way that doesn’t harm their mental health. What works for another family may not work for yours, but it’s essential to be involved and take the necessary steps to protect your child. Consider following these steps.

Talk to them about mental health

One of the most important things you can do to support your teen’s mental health — regardless of their relationship with social media — is to have open conversations with them. Despite increasing mental health awareness, it’s still a stigmatized subject that can be uncomfortable to talk about. 

By keeping the lines of communication open — especially about mental health topics — you can communicate to your teen that there’s nothing to be ashamed of when it comes to mental health challenges. As a result, they may be more likely to reach out to you if they need support. 

Help them with digital media literacy

Teens might not realize that not everything they see on social media is real. They might compare themselves to altered photos online, which can lead to body dysmorphia and other mental health problems. You can help your teen build digital literacy skills, notice when something is edited, and catch the tendency to compare themselves.

Use time limits, especially before bed

One of the biggest negative impacts that social media can have on teens is impacting restful and healthy sleep. Research shows that parental rules around screen time before bed can be helpful for teens. 

Consider setting a hard boundary limiting social media use one hour before bedtime. If your teen isn’t happy with this rule, it may help to review the research on the importance of sleep quality together. 

Help them connect in person

Building connections is one of the positive aspects of social media. But if it seems like your teen is overly invested in the relationships that they build online, without making any friendships offline, it could be helpful to help them connect in person.

For example, you might set up opportunities for them to bond with people within your family, like a weekly game night or a dinner every weekend. Or you can help them connect with other teens their age in their community, if they feel safe doing so.

Keep in mind that there are realistic barriers that may prevent your teen from feeling safe with their peers in their physical community. For example, trans or genderqueer teens may not feel safe with unaccepting peers at school. In these situations, online communities can help your teen feel more accepted and comfortable.

Support for teens impacted by social media

If you suspect that your teen’s mental health has already been negatively affected by social media, or if they appear to be addicted to social media — for example, if they’re using it almost all the time or use it despite it causing problems in their life — they (and you) could benefit from professional mental health support.

Research shows that parental rules can be helpful but only go so far when it comes to teens who are deeply invested in social media. A therapist can strengthen your relationship with your teen and provide your teen with a safe and confidential space where they can discuss their social media use and how they can best use it to support — not harm — their mental health.

A therapist who specializes in teen mental health can also help your teen address any mental health concerns that may have arisen due to problematic social media use. These therapists are trained to work through teens’ ambivalence around changing their behaviors, and they can help you learn new tools to get through to your teen as well.

Find care with Rula

Social media use among teens can be a tricky subject. While research shows that it can be negative for teen mental health, using it is the norm in current teen culture. It may be unrealistic to try to prohibit it. But by being open about mental health and digital literacy and setting rules and limits where appropriate, you can support your teen to develop a healthier relationship with social media. Working with a therapist who specializes in teen mental health can also make a difference. 

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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