Youth and Teens Guide on Social Media and Mental Health

You have likely noticed several advantages of using social media, such as feeling a sense of community, being able to express yourself, experiencing diverse interactions, having a creative outlet, and feeling accepted.

But social media can also cause significant harm to your mental health in many ways. Be informed so you can make wise decisions and take control of your mental health.

According to the Centers for Disease Control and Prevention (CDC), “mental health includes our emotional, psychological, and social well-being.” Our mental health affects how we make decisions, speak and interact with others, and deal with stressors.

Social media is a category of applications and online websites or platforms focused on communication between individuals or groups. These forms of communication enable the sharing of many forms of information and content. Social media includes a variety of apps and websites, from YouTube and TikTok to Fitbit and WhatsApp.

Although social media offers a place to communicate with others and a community to express yourself, many harmful things you could experience are because of others. In other words, most of the time it is not your fault, but you will likely experience bullying, harassment, being pressured, and much more. Your actions could reduce or prevent these incidents.

“Youth and teens who use social media more than 3 hours per day face double the risk of experiencing symptoms of depression and anxiety.”

Pictures, videos, and other content that are not appropriate for teens or young adults can be found on most social media platforms. Seeing these images or videos could cause you to think less of yourself, have anxiety about viewing them when it is not allowed, and feel fear.

Most of the time, you and others do not seek this content out. It randomly appears or pops up due to algorithms, direct pushes, and direct messages.

“Up to 95% of youth ages 13–17 report using a social media platform, and more than a third of youth 13–17 say they use social media constantly.”

Make a pact with your friends and peers to be aware, supportive, mindful, and to seek help when necessary.

• Poor sleep
• Harassment
• Exposure to inappropriate content
• Poor body image
• Eating disorders
• Low self-esteem
• Anxiety
• Depression
• Feelings of being pressured
• Being a victim of bullying
• Excessive worrying
• Withdrawal
• Mood swings
• Self-harm
• Low energy, and more

Frequently review the people, organizations, and groups you follow. Unfollow or remove yourself from situations that make you feel uncomfortable. Never accept followers or groups you are not familiar with or do not know. This includes reporting cyberbullying, online exploitation, and content you feel is inappropriate. Ask an adult how to report suspicious online activity.

Try to limit your social media use to 30 minutes a day.

“Decreasing your social media usage by 30 minutes a day improves depression scores by more than 35%.”

Hackers value your private information. Be responsible by not posting your location or pictures where the setting or place is easily identifiable. If you have to ask yourself whether you should post it, you probably shouldn't. If you have questions, always ask a trusted adult for help.

If you encounter information or content that makes you feel uncomfortable or is inappropriate, remove yourself. Yes, this sometimes means you may need to block someone.

Do not share or forward images or content that harasses or makes fun of others. Tell the creator of the content to stop, and seek help. Creating these boundaries will limit the risks from social media.

When you reach your personal social media time limit, choose another activity. Keep a running list of things you love to do. Go on a walk, start a puzzle, play with your pet, or play a game with your family.

Research shows that being active improves physical and mental health. Playing volleyball, bocce ball, swimming, or another physical activity decreases the time you spend on social media and ultimately improves your overall health.

Creating and maintaining a daily routine can improve your overall health. Setting boundaries for social media and other activities, as well as setting a bedtime, will improve your quality of sleep, decrease anxiety, increase moments of happiness, and help reduce stress.

If you have questions or have negative thoughts about yourself or others, reach out to a mental health professional. See the local and national resources below.

Feeling comfortable having a conversation with a parent or trusted adult is important. Open communication can help you feel closer and strengthen relationships. Talking about problems or concerns with a parent or trusted adult can help you feel less stressed and find ways to cope.

Here are some questions to help start a healthy conversation about social media and mental health:

• Do you think spending too much time on social media could be bad for our mental health? Why or why not?
• Have you ever noticed any changes in my mood or behavior that you think might be related to my social media use?
• What do you think is a healthy amount of time to spend on social media each day?
• I read that social media can sometimes make people feel anxious or depressed. Have you ever felt that way because of social media?
• Do you think social media helps people stay connected, or does it sometimes make people feel more isolated?
• What was it like when you were growing up without social media? Do you think life was simpler back then?
• How do you manage your own social media use? Do you have any tips for keeping it positive?
• What are some ways we can make sure that social media doesn't have a negative impact on our mental health?
• Have you noticed any changes in how people feel or act because of social media?
• Do you believe social media can impact self-esteem? How so?
• What do you think are some positive aspects of social media for mental health?
• Have you ever heard about issues like cyberbullying or online peer pressure? How would you handle them?
• What do you think is the best way to balance social media use with other activities?
• Do you ever worry about how social media affects me or other teens?
• What do you think are some good ways to use social media without it affecting your mental health?