How Does Social Media Affect Teenagers' Mental Health? Strategies That May Help

According to a surgeon general’s advisory in 2023, “Up to 95% of youth ages 13–17 report using a social media platform, with more than a third saying they use social media ‘almost constantly.’” While social media can help teens connect with each other, the near-constant exposure to social media platforms can have a significant impact on their mental health. Below, we’ll discuss how social media can affect young people’s mental health, both positively and negatively, and we’ll also explore tips for healthier social media use.

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How does social media affect teenagers' mental health and well-being?

Over the last 15 years, social media has massively changed the way that people relate to each other, including teenagers. The advent of smartphones also transformed the way that people use social media, allowing them to stay connected nearly constantly. This reality provides teens with opportunities to communicate with friends throughout the day, always being connected, which can sometimes come at a cost to mental health. However, the effect of social media on teen mental health may vary depending on each person’s use of these platforms and their relationship to them. The following are some potential positive and negative effects of social media on teens.  

Potential benefits of social media for teens

For many teens, social media sites allow them to connect with peers and even expand their network of friends. They might find groups of young people with similar interests, possibly even connecting with groups that meet in person for activities that nurture their need for socialization. 

Also, teens might use social media to connect with others who experience various mental health challenges, such as depression or social anxiety. In some cases, this may help teens see that they are not alone in what they’re experiencing. This may also help teens find in-person support recommended by other online users, who might discuss local mental health centers that allow teens to connect with a counselor or group. 

Possible negative effects of using social media platforms

The reason for mental health challenges related to social media may stem from feelings of isolation or rejection. Teens may see pictures of peers at a party or event, which could make them feel excluded. Also, some teens might engage in online discussions and then watch their social media notifications throughout the day to see how others respond. The public nature of such conversations can create stress as teens wait to see how others might react to their comments or posts. 

Also, while social media may sometimes lead teens to groups devoted to discussions of mental health, these groups might encourage some teens to self-diagnose without seeing a mental health professional. Additionally, some teens might receive bad advice or learn unhealthy coping mechanisms from online groups. 

Body image concerns and social media platforms

One common concern related to teen social media use is negative body image and the poor mental health it can cause. Many of the pictures that people post on social media promote unrealistic expectations related to beauty and body size and shape. Some teens might not know that many pictures posted on social media are manipulated with photo apps and don’t reflect reality. 

Also, when they see that certain images of others receive more “likes” than their pictures do, a teen might experience low self-esteem. Frequent exposure to such images can lead some teens to believe that they don’t meet expectations, which can cause low-self-esteem and increased risk of self-harm. 

Strategies that may help reduce the negative impacts of social media use

Many people—both teens and adults—experience difficulty cutting back on their social media use, since most social media platforms were designed to keep people engaged as much as possible. To avoid “excessive social media use,” which is the type that experts say may put users at highest risk of negative mental health effects, one strategy that teens might find useful is to delete social media apps from their phone. They might still use social media on a computer at home, but constantly being able to engage with social media via a smartphone can lead them to constantly check their profiles.

Teenagers who find it difficult to delete such apps might start by changing their notification settings. By opting out of receiving notifications every time someone posts a comment or reaction, teens may find it easier to disconnect from social media when they want to focus on homework or hobbies. Downloading an app that encourages you to check in with yourself before opening social media or that allows you to set limits on your daily usage may also be helpful. 

Another strategy that teens may find useful is to unfollow any profiles that tend to cause negative emotions. Those who are afraid of the social repercussions of unfollowing someone might consider muting or hiding posts by those accounts instead. This may help them avoid seeing certain posts without worrying about offending anyone. 

Getting help for social media and anxiety concerns

Teenagers experiencing mental health concerns related to social media use may benefit from speaking with a counselor or therapist who specializes in working with teens. A mental health professional may be able to help teens assess their social media use and find ways to get the benefits of these platforms, if desired, while protecting their mental health. They can also help address any mental health symptoms that may be related to social media use, such as stress or anxiety. 

Online therapy for teen social media concerns

Some teens may live in an area with few therapists who specialize adolescent mental health. Others may feel nervous about talking to a therapist in their local community. In such cases, there’s help available through online therapy platforms, such as TeenCounseling for those ages 13–19.

With their parent or caregiver’s permission, teens can connect with an online therapist from home or anywhere they have wi-fi via phone, video call, or live chat.  They can also reach out to their therapist at any time via in-app messaging, and their therapist will respond as soon as they are available. Teens may find this feature helpful if they experience anxiety related to social media use between therapy sessions, since it allows them to communicate their concerns in the moment rather than waiting until the next session. 

Online therapy for parents of teens

Online therapy can also be helpful for parents of teens. Many parents today have difficulty managing their child’s social media use. A therapist may be able to provide guidance on gentle and effective parenting strategies and can also support parents experiencing stress or anxiety. Parents may benefit from speaking with an online therapist at BetterHelp, which allows adults to connect with a therapist from home or anywhere with an internet connection.

In recent years, numerous studies have indicated the potential benefits of online therapy. For example, one systematic review and meta-analysis suggests that online therapy can be just as effective as in-person therapy for treating depression.