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Key Takeaways:
- Spending too much time on social media can make kids and teens feel anxious and unhappy about themselves.
- Having rules about screen time and enjoying fun activities away from the internet are some ways to help them feel better.
- Talking to them about staying safe online helps them make good choices and use social media in a healthy way.
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Social media makes it easy to stay in touch with friends, share fun moments, and learn new things. There’s nothing wrong with using it, but spending too much time online can become a problem — especially for kids and teens. How does social media affect mental health when it’s used too much?
Without limits, social media can take a toll on their emotions, self-esteem, and even their sleep. Learning the potential risks can help families create healthy boundaries, so young people can enjoy the benefits of social media while protecting their mental health.
Social Media and Mental Health
More kids and teens are using social media than ever before. Research shows that up to 95% of youth ages 13–17 say they are on social media almost all the time. Even though most social media sites require users to be at least 13 years old, nearly 40 out of 100 kids ages 8 to 12 are already using them [*].
Because so many kids and teens are online, experts are worried about how social media might affect their mental health. Unfortunately, excessive use is linked to low self-esteem, depression, and anxiety in children. Moreover, some platforms can be more harmful than others [*].
For example, platforms YouTube and Instagram can make young people feel unhappy with their bodies. This is especially true for those who often compare how they look to others online. Seeing edited or unrealistic images can lead to negative thoughts about their appearance and even increase the risk of eating disorders [*].
How Does Social Media Affect Your Child and Teen’s Mental Health?
Social media can impact both children and teenagers, but the effects may look different depending on their age.
Younger children might struggle more with self-esteem and emotional regulation, while teens using social media may face challenges like peer pressure, body image concerns, and the fear of missing out (FOMO). Since teenagers use social media more frequently and rely on it for social interactions, they are often more vulnerable.
Here are some of the most common ways social media can affect young people:
1. Anxiety and depression
While social media can be a fun way to connect with friends, too much time online can sometimes make these feelings worse. This may lead to anxiety and depression.
One reason is comparison. When kids see pictures or videos of others seeming happy all the time, they might feel like their own life isn’t as exciting.
The connection between social media use and depression is clear in many studies. For example, a teen who spends hours scrolling through social media at night might start feeling left out or not good enough.
2. Low-self esteem
Low self-esteem is when someone doesn’t feel confident in themselves or believes they aren’t good enough. Kids and teens with low self-esteem may constantly compare themselves to others. They also focus too much on their flaws instead of their strengths.
Social media impacts self-esteem through constant exposure to unrealistic online personas. Many people only post their best moments and staged photos to make their lives seem perfect.
For example, a teen scrolling through social media might see influencers with flawless skin, perfect bodies, and exciting vacations. If they don’t realize these images are heavily edited or carefully chosen, they may feel insecure about their appearance or lifestyle.
3. Body image issues
Social media can make kids and teens feel like they need to look a certain way to be accepted. Beauty and body standards can be set by influencers, celebrities, and even their own friends — but they need to be aware that these standards aren’t always realistic.
For example, if a teen sees that all their favorite influencers have a certain body type or wear trendy clothes, they may feel pressured to change just to fit in.
Unfortunately, comparison can make them believe that their natural appearance isn’t good enough, which can hurt their self-worth over time. This may lead to unhealthy behaviors like extreme dieting or excessive exercise.
4. Sleep disturbances
While it might seem harmless, using social media before bed can disrupt their sleep in a significant way.
Research shows that blue light, which comes from phone and tablet screens, tricks the brain into thinking it’s still daytime. This can make it harder to feel sleepy and delay bedtime [*].
5. Social isolation
Social media allows people to connect with others, but it doesn’t always provide the kind of meaningful social interaction that users are looking for. Instead, it creates a false sense of connection.
Kids and teens may have hundreds of online friends or followers, but these relationships often lack depth. So, when they replace face-to-face interactions with online communication, they may feel more disconnected rather than truly supported.
6. Emotional regulation issues
Emotional regulation is the ability to manage emotions in a healthy way. Unfortunately, social media can make it harder for kids and teens to regulate their emotions by compelling them to respond immediately to posts, messages, or comments.
Moreover, social media “rewards” such as likes, shares, and comments, can make young people feel happy when they get attention. But when they don’t, it can lead to feelings of rejection or sadness.
7. Addiction and FOMO
Social media can be exciting and fun, but sometimes, it can become hard to stop using. Many kids and teens feel the need to check their phones constantly, even when they should be sleeping, doing homework, or spending time with family.
FOMO stands for “Fear of Missing Out.” It happens when someone feels like they are missing something important if they’re not checking social media. For example, seeing friends post about a party and feeling left out or watching others go on vacations and wishing they could do the same.
8. Cyberbullying
A study found that spending too much time on the internet and social media can make cyberbullying more likely for kids and teens. Since people can hide their identity online, they might say mean things they wouldn’t say in person. Without seeing someone’s face, it’s easier to be rude [*].
Kids and teens who use social media a lot may also talk to people they don’t know. The more time they spend online, the higher the chance of meeting someone who could bully them or pressure them to do things they don’t want to do.
How Can Parents Help Their Children Navigate Social Media Safely?
Learning the effects of social media on mental health is the first step to helping young people develop healthy relationships with online platforms. Parents can offer support in the following ways:
Model responsible social media use
Children learn by watching their parents, so setting a good example is important. If parents spend too much time scrolling or reacting negatively to posts, kids may do the same.
You can start by setting a “no phones during meals” rule so the whole family can focus on real conversations. Be sure to limit your own screen time as well. Show them that social media is just one part of life, not the main focus.
Educate them about online safety
Kids may not realize the risks of sharing personal details online. This is why we need to teach them about privacy settings, avoiding strangers, and thinking before posting. It’s also helpful to discuss cyberbullying and what to do if they experience or witness it.
Set limits and boundaries
Setting rules — like no social media before homework is done — helps kids manage their time better. If limits are broken, there should be consistent consequences, such as reduced screen time the next day.
On the other hand, offer rewards for following the rules, like extra outdoor time or choosing a weekend activity.
Monitor their social media activity
It can feel tempting for parents to control their child’s every move online, but a better approach is to keep communication open and guide them toward making good choices.
Instead of secretly checking their accounts or reading every message, you can:
- Follow or friend them on social media so you’re able to see their posts and interactions in a natural way.
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Set up screen time limits or content filters, but be honest about it so they don’t feel spied on.
- Let them know they can always come to you if something online makes them uncomfortable.
- Show interest in what they’re watching, following, or engaging with to stay informed.
Schedule breaks from social media use
Regular breaks help kids stay present and focus on other interests. Encourage hobbies, outdoor play, and family time away from screens.
These breaks also promote better sleep and a more positive mood, as reducing screen exposure, especially before bedtime, helps regulate sleep patterns and lowers stress levels.
The Bottom Line
Social media impact on mental health is something families should be mindful of, especially for kids and teens. While social media has its benefits, excessive use can lead to anxiety, low self-esteem, body image concerns, sleep disturbances, and even cyberbullying.
Let’s remind young people that social media is just one part of life — it shouldn’t replace real-world experiences, friendships, or self-worth!
Our Social Skills Worksheets can be great resources for guiding them in coping with cyberbullying, practicing assertiveness, and more. Download them today.
References:
- Office of the Surgeon General (OSG). Social Media and Youth Mental Health: The U.S. Surgeon General’s Advisory [Internet]. Washington (DC): US Department of Health and Human Services; 2023. Social Media and Youth Mental Health. Available from: https://www.ncbi.nlm.nih.gov/books/NBK594759/
- Liu, T., Cheng, Y., Luo, Y., Wang, Z., Cheong-Iao Pang, P., Xia, Y., & Lau, Y. (2024). The Impact of Social Media on Children’s Mental Health: A Systematic Scoping Review. Healthcare, 12(23), 2391. https://doi.org/10.3390/healthcare12232391
- Sleep Foundation. (2023, December 22). Sleep and social media. https://www.sleepfoundation.org/how-sleep-works/sleep-and-social-media
- Ma, J., Su, L., Li, M., Sheng, J., Liu, F., Zhang, X., Yang, Y., & Xiao, Y. (2024). Analysis of Prevalence and Related Factors of Cyberbullying–Victimization among Adolescents. Children, 11(10), 1193. https://doi.org/10.3390/children11101193
