Social media platforms have changed the way we connect, learn, and share. From staying in touch with loved ones to discovering new ideas and movements, these apps are deeply integrated into daily routines—especially for teens and young adults.
A Pew Research Center study found that 95% of teens now have access to a smartphone, and nearly half of them report being online “almost constantly.” The study also notes a rise in internet usage among young adults, with 97% using the internet daily. That constant connectivity may seem harmless, but for many, the effects of social media run much deeper than they may realize.
The Bright Side of Social Media
Let’s begin by acknowledging the good. Social media platforms can be powerful tools for self-expression, advocacy, and support. Many young people find comfort in online communities that affirm their identity or share similar experiences. These spaces can promote mental health awareness, foster positive emotions, and even help reduce the stigma surrounding seeking help.
For example, hashtags like #MentalHealthAwareness or #YouAreNotAlone have connected millions, offering a sense of social support and belonging. During isolating times—such as the pandemic—these online spaces helped many people cope. Social media also enables access to valuable resources, whether it’s a calming video, an inspirational story, or expert advice.
But even positive content can become overwhelming when we spend too much time scrolling.
The Hidden Toll of Social Media Use
Despite its benefits, the effects of social media can be harmful when not managed mindfully. Teens and young adults are especially vulnerable to its darker side. One of the biggest concerns is the pressure to curate a perfect life online. Photos are filtered, captions carefully crafted, and followers often only see the highlights. This feeds into social comparison, where users measure their worth based on others’ seemingly flawless lives.
This comparison culture can erode self-esteem and body image. You might scroll past a classmate’s vacation photos or a fitness influencer’s morning routine and suddenly feel like your life isn’t enough. These thoughts often spiral into mood swings, feelings of anxiety and depression, and even sleep disruptions. According to a systematic review published in Science Direct, excessive social media use is linked to an increased risk of anxiety, depression, and poor sleep quality.
Cyberbullying is another growing issue. Unlike in-person bullying, online harassment can be relentless and hard to escape. Hurtful messages, exclusion, or threats can deeply affect mental well-being and physical health. What’s more, the anonymity of social media platforms often encourages behavior that users wouldn’t show in real life.
Signs to Pay Attention To
Not all stress looks the same. If you, or someone you know, feels constantly worried, experiences mood swings, or has trouble sleeping, social media might be part of the problem. Other red flags include:
- Checking social media apps first thing in the morning and last at night
- Feeling anxious or irritated after scrolling
- Avoiding real-life interactions or hobbies
- Comparing your life or appearance to others constantly
These are signs that it’s time to pay attention to your relationship with social media. Many of our young adult patients don’t realize how much their digital habits are tied to their emotional state until we explore it together.
Why Teens and Young Adults Are Most Affected
Teens and young adults, including college students, are navigating one of the most vulnerable stages of life. They’re figuring out who they are, how they fit into the world, and where they belong. During this time, the brain is still developing, especially the parts that manage impulse control, decision-making, and emotional regulation. That means they’re more sensitive to the constant stream of feedback that social media platforms provide.
Every like, comment, or share gives a quick hit of validation. Over time, this feedback loop can become necessary, even addictive. Numerous studies show that social media addiction can activate the same brain regions involved in substance use. The result? It becomes harder to pull away—even when they want to.
The effects of social media are physical just as they are emotional, psychological and social. Many teens and young adults stay up late to scroll, a habit often referred to as “doom scrolling.” This can lead to sleep disruptions, which in turn causes fatigue, low energy, trouble concentrating in school, negative thought patterns, and worsening mood swings. Over time, the combination of social comparison, body image concerns, and disrupted routines can heighten feelings of anxiety and depression and even affect overall physical health.
Creating Healthier Digital Habits
The good news? You don’t have to give up social media to protect your mental health. It’s all about balance. Here are a few recommended strategies:
- Set time limits: Use your phone’s settings or apps to track and reduce screen time. Try limiting usage to 1–2 hours a day, and avoid scrolling before bed.
- Curate your feed: Unfollow accounts that make you feel bad about yourself. Follow pages that spark joy, promote positive emotions, or offer genuine social support.
- Take digital detoxes: Choose one day a week to unplug from technology. Use that time for real-life connections, outdoor activities, or hobbies that recharge you.
- Check-in with yourself: Ask how you feel before, during, and after using social media. If you notice feelings of anxiety and depression, take a break.
- Practice mindful scrolling: Avoid doom-scrolling by setting clear intentions. Decide what you’re looking for before opening an app. Are you connecting with friends? Looking for inspiration? If not, close the app.
When to Get Help
Social media platforms aren’t inherently harmful, but it’s how we use them that makes all the difference. If you find that your time on social media is affecting your sleep, mood, or overall sense of well-being, it’s important to pay attention.
When online activity starts interfering with real life, whether through mood swings, persistent worry, or constant social comparison, you don’t have to manage it alone. You can get help from someone who has experience in all of this.
At Relief Mental Health, we provide evidence-based treatment for depression, OCD, anxiety, suicidal ideation, PTSD/trauma, and even support for smoking and nicotine addiction. And in our experience, we know that professional care can make all the difference. If social media is taking a toll on your emotional, psychological, or physical health, reach out today, relief is possible, and support is just a call or click away.
