Social Media Usage

By: Lauren Pilman and Katelyn Lilly

How Social Media Affects Your Teen’s Mental Health: What Every Parent Should Know

It’s no secret that today’s teens are growing up in a digital world. Social media platforms like TikTok, Instagram, and Snapchat are where many adolescents spend a good portion of their time by connecting with friends, sharing updates, and staying in the loop. But as a parent, you may have wondered: Is this helping or hurting my child’s mental health?

The answer is a little bit of both.

The Teenage Brain and the Pull of Social Media

During adolescence, the brain is still developing, especially the parts that control emotions, decision-making, and self-esteem. Research shows that the brain’s reward system (which makes us feel good when something positive happens) is especially sensitive in teenagers. This means that things like getting “likes” or positive comments on a post can feel extra rewarding for them. That reward can be powerful but it can also become addictive. Many teens and adolescents feel a strong urge to keep checking their phones for updates, which can affect focus, sleep, and overall well-being.

The Sleep Factor

Social media use at night is one of the most overlooked mental health disruptors for teens. Even just a few minutes of screen time before bed can lead to poor sleep- and sleep is huge for emotional regulation, memory, and mood stability.

One big reason is blue light. The screens on phones, tablets, and computers emit a high level of blue light, which tricks the brain into thinking it’s still daytime. Here's how: blue light stimulates the rods and cones in the retina, the cells in the eye that respond to light and send signals to the brain. When blue light hits these cells, it suppresses melatonin, the hormone that helps us feel sleepy. That delay in melatonin release can make it harder for teens to fall asleep and stay asleep.

When teens don't get enough rest, they’re more likely to struggle with anxiety, irritability, and difficulty concentrating at school. Creating screen-free wind-down routines like putting phones away an hour before bed can support better sleep and, in turn, better mental health.

When Social Media Takes a Toll

Spending time online isn’t always harmful, but too much of it, especially when it involves comparing themselves to others, can increase anxiety and depression. A large review of studies found that teens who use social media heavily are more likely to report feeling sad, anxious, or left out. This is especially true when they scroll passively or compare their lives to the picture-perfect images they see online.

59% of teens say that while social media helps them feel more connected, it also makes them feel more overwhelmed. That emotional tension of being plugged in but drained can take a toll on overall well-being.

It's important to remember: what we see on social media is often a highlight reel, not the whole story.

Body Image and Self-Esteem

Another way social media can impact mental health is through body image. On apps like Instagram and TikTok, teens are constantly exposed to filtered, curated images of people who seem to look “perfect.” This kind of content can create unrealistic beauty standards that are nearly impossible to meet, especially during a time when teens are already feeling unsure about their changing bodies.

1 in 3 teen girls say Instagram makes them feel worse about their bodies. The more they scroll, the more likely they are to compare and feel like they come up short. Studies show that frequent exposure to appearance-focused content is linked to lower self-esteem and higher body dissatisfaction, especially among girls. It’s not just about comparison- this kind of content can shape how teens think they should look, and even influence disordered eating or obsessive body-checking behaviors.

As a parent, talk to your teen about the difference between reality and filters. Encourage them to follow creators who promote body positivity, diversity, and authenticity. You can also model appropriate social media use by calling out unrealistic beauty standards in ads or celebrity posts.

The Good Side: Identity and Belonging

Not all social media use is negative. For many teens, especially those who feel isolated or misunderstood in real life, online spaces can be a source of support. LGBTQ+ teens, for example, often find communities online where they feel seen and accepted. These platforms can be a place to explore identity, share experiences, and connect with others who understand them.

During the COVID-19 pandemic, when schools were closed and social activities were on pause, social media became a lifeline for many young people. 81% of teens said that social media helped them feel more connected to their friends during the pandemic, and 68% said it made them feel more in touch with what was going on in other people’s lives. While there were challenges to screen overuse during that time, many kids also found a sense of comfort and connection in those virtual spaces when in-person support wasn’t possible.

When used intentionally, social media can foster creativity, boost self-expression, and help teens find their voice.

What Can Parents Do?

You don’t have to be a tech expert to help your child navigate social media in a healthy way. Here are a few things that can make a big difference:

• Start with curiosity, not criticism. Ask open-ended questions like “What do you enjoy about TikTok?” or “How do you feel after spending time on Instagram?”
• Talk about the “highlight reel.” Help your teen understand that most people post only the best parts of their lives and that it’s okay not to measure up to those unrealistic standards.
• Set boundaries together. Work as a team to come up with reasonable limits around screen time and “phone-free” zones like during meals or before bed.
• Watch for warning signs. If your teen seems more withdrawn, irritable, or sad after being online, or if they’re using social media to escape real-life problems, it might be time to check in more deeply or involve a therapist.

Finding Balance

Social media is a part of growing up today, and it’s not going anywhere. But with your support and some healthy boundaries, your teen can learn to use it in ways that feel good, not overwhelming. Keep the conversation open, stay involved, and remember: your presence matters more than any “like” ever could.