Social media is a significant part of today’s teen culture. Teenagers use social media to connect and enrich their lives, but it can also present challenges. In recent years, there has been a concerning rise in mental health issues among teens, prompting experts to examine how social media might play a role.
Mental health experts now say parents need to understand the risks associated with social media and learn how to support their children through these digital interactions.
“There has been growing research in the area and understanding of how the adolescent brain functions and how it can be impacted by social media use,” says UNC Health psychiatrist Nadia Charguia, MD. “Adolescents are in a crucial stage of identity formation and brain development, making them especially vulnerable to the effects of social media.”
We talked to Dr. Charguia and UNC Health psychologist Samantha Pflum, PhD, about the impact of social media on adolescent mental health and how parents can help.
The Risks of Social Media on Teen Mental Health
Social media plays a major part in the daily life of most teens. The popularity of platforms such as TikTok, Instagram and Snapchat has led teenagers to spend more time than ever on their phones and social media. According to a Pew Research Center study, 95 percent of teenagers have smartphones, with 35 percent reporting they are online almost constantly.
There are three primary concerns that parents should be aware of regarding the effect of social media on adolescent mental health.
1. Social media can affect teen self-esteem and body image.
Social media often promotes unrealistic beauty standards, which can negatively influence teens’ self-esteem and body image.
“Teens of all genders may feel pressured to conform to certain physical ideals,” Dr. Pflum says. “This pressure can lead to feelings of inadequacy and dissatisfaction with their bodies.”
In addition, research suggests that social media interactions can trigger the release of dopamine, the brain’s “feel-good” chemical. This can be particularly formative for teens, whose brains are still developing.
“They exhibit heightened sensitivity to reward and emotional stimuli, which can be exacerbated by social media interactions that provide immediate feedback, such as likes and comments,” Dr. Pflum says.
The reward centers in their brains are developed, but the frontal lobe, responsible for executive functions, is not yet mature.
“This imbalance can make teens more susceptible to seeking validation through social media and feeling disappointed or inadequate when they don’t receive it,” Dr. Charguia says. “This can negatively affect their self-esteem and mental health.”
2. Teens can become addicted to social media.
Social media’s addictive nature is another concern.
“The constant need for validation and the fear of missing out can lead teens to spend excessive amounts of time online,” Dr. Charguia says.
This can interfere with daily responsibilities and reduce the time spent on beneficial activities such as studying, physical exercise and face-to-face interactions with family and friends.
3. Excessive social media use can interfere with sleep.
Social media use can affect sleep. Many teens report staying up late scrolling through platforms such as TikTok, Instagram or Snapchat, which disrupts their sleep schedules. The blue light emitted from screens can inhibit the release of melatonin, a hormone that regulates sleep.
“Poor sleep can lead to a host of other issues, including reduced alertness, difficulties in school and challenges with social interactions,” Dr. Pflum says.
How Parents Can Help Teens Navigate Social Media Safely
As a parent, it’s important to understand how social media affects your teen’s mental health and take proactive steps to support them. Here are some ways you can help your teen use social media in a healthy and positive manner.
1. Be hands-on early.
Be mindful of age-appropriate social media use. Strongly consider delaying social media exposure until your child is at least 13 or 14 and be vigilant about their interactions online to protect them from potential risks.
For younger teens, parents should actively engage with their children’s use of social media.
“This period is vital for teaching good internet and social media habits,” Dr. Pflum says. “Early involvement helps set a foundation for responsible online behavior.”
2. Model good behavior.
Parents should lead by example by modeling times when they are not using their phones or social media. Establishing phone-free times, such as during family dinners or trips, can demonstrate the importance of disconnecting.
“Teens are more likely to respect rules if they see their parents following them as well,” Dr. Charguia says.
3. Establish screen-time boundaries.
Setting limits on screen time, especially before bed, can mitigate the negative impacts of screens on sleep. Implement a family policy of no screens after a certain time, which can promote healthier sleep habits for everyone.
Parents also can lead by example by charging their phones outside of the bedroom, reducing the temptation to use them at night, Dr. Pflum says.
4. Foster open communication.
Approach conversations about social media use with curiosity rather than judgment. This can make teens feel more comfortable sharing their online experiences, both positive and negative.
“Ask open-ended questions about how social media makes them feel about themselves, their friendships and their interests,” Dr. Charguia says. “This approach encourages a productive dialogue and helps teens feel supported.”
Discuss the curated nature of social media content and how it relates to self-esteem.
“Help them understand that what they see online is often not a complete or accurate representation of reality,” Dr. Pflum says.
5. Encourage reflection.
Have teens reflect on the connection between social media use and their well-being.
For example, questions such as, “How does being on Instagram make you feel about yourself?” or, “How much control do you feel you have over your social media use?” can prompt introspection and help teens develop a healthier relationship with social media.
“Encouraging teens to reflect on how social media content makes them feel about themselves is crucial,” Dr. Pflum says.
If you are concerned that social media is affecting your child’s mental health, talk to their doctor. Need a doctor? Find one near you.