Teens and Social Media: When It Helps, When It Hurts, and What You Can Do
It’s hard to talk about teens today without bringing up social media. Platforms like Instagram, TikTok, and Snapchat have become central to their identity, communication, and even emotional regulation. And while social media can offer moments of creativity, belonging, and joy, it can also affect teen mental health in real ways.
The reality is, social media isn’t all good or all bad. Its impact depends on how it’s used, what’s going on offline, and how they’re emotionally responding - whether it’s helping them feel confident and connected, or leaving them more stressed and self-critical.
When Social Media Helps
Social media can be an important part of healthy development for teens, especially when it’s used for self-expression and connection. Research has shown that teens can benefit from digital communities that affirm their identity, help them stay in touch with friends, and give them access to supportive or inspiring content (Uhls et al., 2017).
For teens who may feel left out or isolated in their day-to-day environment, social media can be a lifeline. It opens the door to new ideas, diverse voices, and communities where they feel understood. It can also be a creative outlet, whether through humor, music, art, or activism, all of which help shape a stronger sense of identity.
In these cases, social media can actually enhance mental health, not harm it.
When Social Media Hurts
But, of course, it doesn’t always work that way. For some teens, social media can start to take a toll. It might show up as more anxiety, low self-esteem, trouble sleeping, or difficulty focusing. Studies have linked excessive social media use with increased symptoms of depression and anxiety in teens, especially among girls (Twenge & Campbell, 2018).
The most common triggers?
Constant comparison: Constantly measuring themselves against others’ highlight reels - how they look, what they’re doing, or how many likes they’re getting.
Pressure to keep up: The feeling that they always need to post, stay relevant, or be entertaining.
Fear of missing out (FOMO): Seeing events or posts they weren’t part of can intensify feelings of exclusion or loneliness.
These effects are often more pronounced for teens already struggling with attention, mood, or self-esteem—and can end up reinforcing unhelpful coping mechanisms or perfectionism.
Signs Social Media May Be Affecting Your Teen’s Mental Health
It’s not always easy to spot when social media is becoming a problem. A few signs to watch for:
Big changes in sleep or appetite
More irritability or emotional ups and downs
Withdrawing from friends or activities offline
Trouble focusing or drop in school performance
Needing their phone to manage stress or boredom
What You Can Do as a Parent or Caregiver
The goal isn’t to get rid of social media, it’s to help your teen use it in a more intentional and balanced way. Here are some ideas to support them:
Talk about it without judgment.
Most teens already know adults worry about screen time - so instead of focusing on how much they’re online, try shifting the conversation to impact and how it makes them feel. Ask open-ended questions like, “What kind of stuff shows up on your feed?” or “Do you notice certain accounts make you feel better or worse?” When your approach is rooted in curiosity (not criticism), it helps your teen reflect on their experience and stay connected to their emotional cues.
Pay attention to emotional cues.
If your teen feels more anxious, irritable, or insecure after being online, that’s not a personal failing—it’s information. Help them notice how certain content affects their mood and energy. Are they using social media to stay connected, or to avoid something offline, like school stress or feeling down? Supporting your teen in tuning into these patterns can help them set more intentional boundaries around their use.
Set and model healthy boundaries.
Teens are more likely to follow what you do than what you say. Be honest about your own efforts to set limits—and acknowledge when it’s challenging to unplug. Instead of enforcing strict rules, work together to find what feels fair and manageable. That might mean no phones at dinner or putting them away before bed. The goal isn’t to be perfect, it’s to create some consistency.
Normalize how hard it is.
Scrolling is addictive, for both teens and adults. Let your teen know that it’s totally normal to have a hard time unplugging and putting the phone down. Framing it as a shared challenge makes it easier to talk about, and reminds them they’re not doing anything wrong by finding it difficult.
Be mindful of what else is going on.
Sometimes teens turn to social media to cope with bigger emotional challenges, like stress at school, body image struggles, or friendship conflicts. If something feels off, reaching out to a therapist can help make sense of what’s going on underneath the surface.
Final Thoughts
Social media is a powerful force in most teens’ lives. Rather than focusing solely on screen time, it’s helpful to look at how your teen is using it and the quality of their experience, like how it’s affecting their emotions, relationships, and sense of self.
If you’re noticing changes in your teen’s well-being or aren’t quite sure how to support them, therapy can be a helpful space to sort through it all. Our team of therapists at LA Psychotherapy Group would be glad to support your teen and your family as you navigate these challenges together. Reach out if you’d like to learn more about how we can help.
References:
Twenge, J. M., & Campbell, W. K. (2018). Associations between screen time and lower psychological well-being among children and adolescents: Evidence from a population-based study. Preventive Medicine Reports, 12, 271–283.
Uhls, Y. T., Ellison, N. B., & Subrahmanyam, K. (2017). Benefits and costs of social media in adolescence. Pediatrics, 140(Supplement 2), S67–S70.