Friending mental health: how your teen can engage in healthy social media use

Social media is now a central part of teens’ lives, offering connection but also posing risks.

A study  from the Pew Research Center found:

  • Many teens say social media helps them stay connected, but about one in five report it makes them feel worse or harms their mental health.
  • Nearly half of U.S. teens now believe social media is hurting people their age.

As use continues to grow, parents and professionals are raising concerns about social media’s impact. Learn more about these effects and how you can support healthier online habits.

 

The “highlight reel” and emotional effects

 

Social media often serves as a “highlight reel” – a place where teens see carefully curated images of peers’ happiest moments. Comparing themselves to these idealized posts can fuel feelings of inadequacy, anxiety, or depression. Research confirms a link between heavy social media use and teen depression. In fact, the University of California San Francisco  (UCSF) found that as preteens’ daily social media time rose from seven minutes to 73 minutes over three years, their depressive symptoms increased by 35%.

On the other hand, social media isn’t all negative. Many teens find supportive communities and valuable information online. According to the Pew Research Center study  , about one-third of teens say they sometimes get mental health advice on social media, and among those teens, nearly two-thirds consider it an important resource. When used mindfully, social media can help isolated teens feel less alone and encourage them to seek help.

 

"Social media gives teens new ways to connect and express themselves, but it also comes with real risks. Encouraging responsible use helps unlock its potential benefits while reducing risk, supporting their ability to thrive in today’s digital world."

Elizabeth Oudens, MD
Chief Medical Officer
Carelon Behavioral Health

Warning signs and areas of concern

 

Despite some benefits, it’s important to recognize warning signs that social media may be harming a teen’s mental health. Teens who are vulnerable to depression might begin to ruminate on negative social media experiences, like feeling left out of peers’ posts or receiving hurtful messages.

Red flags include:

  • Increased sadness, irritability, or anxiety after scrolling.
  • Obsession with online feedback (likes, comments).
  • Withdrawal from offline activities they used to enjoy.

A U.S. Centers for Disease Control and Prevention (CDC) study  revealed problematic or “addictive” social media use is also linked to worse mental health in youth. If your teen can’t cut back on screen time, loses sleep to late-night scrolling, or seems “triggered” by online interactions, these are signs to take seriously.

The CDC reported that teens with over four hours of daily non-schoolwork screen time were significantly more likely to experience:

  • Depression
  • Anxiety
  • Poor sleep
  • Low social support

Additionally, watch for cyberbullying. The UCSF   found that victims of cyberbullying are over 2.5 times more likely to report suicidal thoughts or attempts in the following year. Sudden changes in mood or behavior after social media use could indicate your teen is being harassed or comparing themselves negatively to others online.

 

Supporting healthy social media habits

 

As a parent or caregiver, what can you do? 

  1. Maintain open communication. Many teens hesitate to talk about online problems, yet feeling supported by parents is protective. The National Institute of Mental Health emphasizes the importance of talking openly. Teens should know they won’t be punished or judged for sharing their online experiences. Listening without immediate criticism makes it more likely they’ll confide in you if something is wrong. Discuss the benefits and risks related to social media use. Emphasize the importance of respecting privacy and protecting personal information, as well.
  2. Establish reasonable limits and tech-free times. The American Academy of Pediatrics suggests creating a family media plan to set healthy boundaries. For example, agree on no phones at the dinner table and set a cutoff time before bed. “Parents can lead by example with open, nonjudgmental conversations about screen use,” says Dr. Jason Nagata, lead author of the UCSF study . When teens see parents also unplugging, it reinforces that breaks are important. Unplugged interactions should be a daily priority to foster social skills and nurture in-person relationships.
  3. Encourage your teen to curate a healthier feed. They can unfollow accounts that spark self-comparison or distress and instead follow positive, inspiring content. Promote awareness about the potential negative impact social media can have on self-esteem and body image.
  4. Discuss cyberbullying: Many platforms allow muting or blocking bullies. Assure your teen it’s okay to use these tools, and help them adjust privacy settings to control who can interact with them. You or your teen can report cyberbullying to the school, the online platform, or local law enforcement. If your teen experiences online exploitation, you can visit CyberTipline , Take it Down , or contact local law enforcement.

 

“While further research and regulation are needed, parents and other adult guardians can serve as guiding stars in their teens’ social media worlds. By initiating open conversations, watching for signs of problematic use, monitoring digital behaviors thoughtfully, and encouraging balanced online habits, parents can empower teens to navigate social media with awareness, responsibility, and well-being.”

Simreet Khaira, MD
Medical Director
Child, Adolescent, and Adult Psychiatrist
Carelon Behavioral Health

Finding balance and building resilience

 

Emphasize that social media should complement real life, not replace it. Support your teen in maintaining offline friendships, hobbies, and physical activity, all crucial for mental well-being. When social media is one of many activities – rather than consuming all their time – it tends to have less negative impact. You might designate certain times for outdoor fun or family outings where phones stay home.

If your teen is struggling, consider involving a counselor or therapist, especially one familiar with teen social media issues. A mental health professional can help your teen build resilience by challenging unrealistic comparisons and practicing positive self-talk when scrolling.