‍Research shows social media is linked to a rise in mental health disorders in teens. It is inevitable students will eventually be exposed to social media, but parents can focus on helping their tweens and teens develop a healthy relationship with social media. It’s important to create an open and supportive environment to talk about social media with students to avoid the negative effects it can have on their mental health.

SmartSocial asked experts to talk about the effects of social media on mental health and to share tips for helping students develop a healthy relationship with screen time.

1. Avoiding depression and anxiety

Erin Bonsall, Licensed Clinical Mental Health Counselor

• Students need their parents to listen and try to understand why they want to use social media and how important it is for them socially
• Technology is great and social media is fun, but it is no substitute for face to face interaction
• Students don't need to have a diagnosed disorder before seeking out mental health help

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2. How social media causes problems on middle school and high school campuses

Jessica Speer, Author

A Pew Research Center survey of 13-17 year olds found that almost half are on their phones "almost constantly," so it's no surprise that social media causes problems on school campuses.

These challenges fall into two categories: Social-Emotional and Academic. 

Common Social-Emotional Problems related to social media:

• Conflict and fallout resulting from students seeing what events they were not invited to outside of school
• Bullying, harassment, or blackmail in response to nudes and inappropriate content shared on social media
• Social hierarchy related to students with more likes, followers, etc.

Common Academic Problems related to social media:

• Distraction and inattention in class as students are drawn to secretly check their phones whenever bored 
• Sleepiness due to checking feeds and connecting with friends late at night

How Parents Can Help: 

• Help teens see the bigger picture with regards to FOMO, feeling excluded, and social comparison. Talk about your own social media habits, share what you like and don't like about your habits
• Regularly talk about digital footprints and explain what's NOT OK to share on-line
• Set reasonable screen time limits

3. Remind students they are not alone

Dean McCoubrey, MySocialLife.com

It's important to remind students they are not alone, however lonely they might feel. We only know a fraction of what’s happening in other people's homes, lives, relationships, school, feelings, and thoughts.

If students want to start feeling better, they have to allow themselves not to be perfect or “like other people." You will never be exactly like others.

4. Parents should think about blue light and addiction

Josh Ochs, SmartSocial.com

Teens are notorious for staying glued to their devices late into the night. As a result, teens might not be getting enough sleep for optimal alertness and concentration during the day. There’s another factor that might be causing all of us to be losing sleep: blue light emitting from our electronic screens. The light from our screens can suppress melatonin—a hormone that helps regulate sleep and wake cycles—and increase alertness (which is great in some circumstances, but not so much if you’re trying to sleep).

Limiting screen time at night is great in theory but can be hard to enforce. So, if you’re struggling to limit screen time at night, consider using these alternatives to unplugging all the screens in your house after dark:

• Wear “blue blocker” glasses before bed
• Use warm-light light bulbs
• Enable the Night Shift feature on devices

5. Curate your "friend" list and think before you post on social media

Molly Tucker, Ph.D., Clinical Psychologist

Whose posts are regularly populating your feed? Are these people actually your friends or distant acquaintances? Do they tend to post content that inspires and uplifts you or that agitates or depresses you? Consider paring down the people and pages you follow to reflect a community that helps you be your best self.

What presence do you want to have for others? Although social media can be a source of immediate validation of negative emotions, it can also be a vehicle for reflecting positive and uplifting messages to others. Perhaps you would like to reflect on one thing daily that you’re grateful for, post one beautiful picture of nature, or offer one encouraging comment to a friend in need each day. Utilizing these strategies can help you to be more intentional about your social media presence, rather than falling into an automatic, mindless, or draining routine.

6. Engage in meaningful activities with friends during screen time

Katie Lear, LPC, RPT, RDT, Counselor, Play Therapist, Drama Therapist

Many social media platforms are designed to keep you scrolling for as long as possible. Watching videos or perusing social media can provide a quick hit of dopamine to the brain, which feels good in the moment but can keep teens from engaging in the kinds of activities that will be more rewarding over the long term.

As social media becomes more sophisticated, so does the marketing. Even the approachable, casually dressed influencers are usually presenting very carefully composed, filtered photos that don't accurately represent real life. This can lead to unhealthy comparisons for teens who may feel self-conscious about their bodies, appearance, finances, or material items. This can lead to lowered self-esteem and negatively impact mental health.

7. Ask your family members to help

Stacey C. Brown, MA, LMHC, NCC, RYT200, Counselor, Educator, Yogi

Use your technology to help you. Decide what is important to you: exercise, outdoor time, taking the dog for a walk, eating, naps, sleeping, dinner with the family, etc. and schedule it on your devices. Set an alarm or create a schedule to help you maintain a healthy balance.

Ask your family members to help you. Realizing you need help setting healthy boundaries for yourself and asking for help is a very smart decision. Ask your family to invite you for an evening walk or to join them for a board game to help shake you out of the electronics zone.

8. Be respectful, resilient, and responsible on social media

Clarence McFerren II, Speaker, Educator, Author 

As an educator, I’ve seen students victimized or shamed due to social media posts. Virtual bullying can eventually lead to in-person bullying. I’ve had students who have hurt themselves, become suicidal, and institutionalized because of things that happened on social media. 

It's of the utmost importance that students are educated about social media etiquette and mental health awareness - not only as separate entities but collectively. I teach students:

• Be respectful. Treat others the way you want to be treated. Post positively and think about your future employers (would they hire you if they reviewed your activity?)
• Be resilient. Bounce back from difficult situations. Participate in healthy activities, to balance the chemicals in the body and release positive endorphins
• ‍Be responsible. Do what is expected and required. Study thought provoking literature/articles, complete chores, limit screen time to nurture real life relationships with friends and family

9. Focus on achievements and less on aesthetics

Emmy Brunner, Psychotherapist and the founder of The Recover Clinic

Practice gratitude and affirmations together to remind students that they are great. When parents focus on achievements that don’t revolve around aesthetics, they can raise body confident children. Whilst everybody loves a compliment, it's important to choose what you say to your child wisely. You never know what could be running through their mind and how your comments might impact them.

Be the example that you want your child to see and reflect this in your own social media, too. By making your child aware of your own body insecurities, it can naturally perpetuate a copycat behavior model and make any inquisitive child question their own aesthetic value. Our kids learn from what we do so much more than what we say.

Studies link excessive screen time to mental health issues

About 45 school districts across Florida have joined in on a nationwide, mass-action lawsuit, accusing even the most popular platforms of contributing to a mental health crisis among their youngest users and teenagers. - 12 News

The overuse of social media in our society seems to be the main cause of depression among those in my age group... People seem to let themselves be affected by the opinions of people they don’t know, and it wreaks havoc upon people’s states of mind. - A teen boy, CNN Business

10. Social media can negatively affect students’ college and career opportunities

Jonas Sickler, ReputationManagement.com

‍‍The news says that teens are addicted to social media, and parents yell at their kids to unplug, but the real danger teens face with social media may not turn up until later in their lives—when they're applying for college or looking for a job.

So how can parents help their kids? Parents should realize that their kids are already using social media. Attempting to restrict social media use, parents risk both the safety and online reputation of their children who will use the technology without the crucial guidance needed to keep them safe. Even adults have a hard time navigating and understanding the privacy settings on their social media accounts, but we must make an effort to teach kids how to properly configure aggressive privacy settings.

11. Interacting on social media can cause students to lose social skills

Heidi McBain, MA, LMFT, LPC, RPT

‍Social media can become an obsession and students can start to forget what’s most important in life. How often do we see a family out to dinner and everyone is on their mobile devices? The concern is that tweens and teens are so used to interacting with their friends on social media that the importance of face-to-face interactions may start to get lost, and they might start to lose (or never learn) some of these social skills. 

If you don’t want your child on technology all the time, then you need to model this behavior for them. Don’t use your phone while driving, plug your phone in when you get home and ignore it, and read on a separate device that doesn’t have all your social media apps on it. Also, start setting boundaries early/when they are young with technology and your children, and prepare for some push back.

Additional Resources

Understanding Social Media’s Impact on Teens

Shine Online: Positive Impact of Social Media & Screen Time

How to Optimize Parental Controls: Balancing Safety & Privacy for Families

Combat Online Bullying: Supporting Positive Student Behaviors on Campus and at Home

Conclusion

The negative effects of social media on mental health are cause for concern. Parents and educators can help their students develop a positive relationship with screen time. To better equip students to use social media in a positive way, parents and educators can set a positive example of online behaviors, have open discussions about the unrealistic standards it promotes, and help them honor their accomplishments with gratitude.

If at any time you believe your child's mental health is suffering and they need help, consider reaching out to a counselor or therapist for guidance.

With so many resources available and so many people wanting to help, suicide can be prevented. Check on your friends and family members often and let them know you’re there for them. Let’s work towards getting rid of the stigma of talking about mental health. 

If you or someone you know is in an emergency, call or text the Suicide & Crisis Lifeline at 988 or call 911 immediately. If you’re uncomfortable talking on the phone, you can also text HOME to 741-741 to be connected to a free, trained crisis counselor on the Crisis Text Line.