Written by: Kylie Watts, BA

If you’re a parent of a teenager, or even just know one, you’re probably aware of how much social media plays a role in their lives. Since the rise of social media in the early 2000s, there have been ongoing concerns from both parents and psychologists about its potential effects on the mental health, self-esteem, and social well-being of young users.

Over the past 15 years, numerous studies have explored the long-term effects of social media on adolescents. Research consistently shows that increased social media use is linked to lower self-esteem, negative body image, heightened feelings of fear of missing out (FoMO), and increased symptoms of anxiety and depression. Additionally, it can contribute to poorer sleep quality in both boys and girls (Barry et al., 2017; Burrow & Rainone, 2017; Davis & Goldfield, 2024; Miljeteig & von Soest, 2022; Woods & Scott, 2016).

That said, there’s still hope for teens who use social media! While banning social media entirely might seem like the best solution, it’s important to recognize that these platforms provide adolescents with significant emotional and social connections. Instead of an outright ban, consider trying some of the following strategies to help mitigate the negative effects:

1. Disable Like Counts on Platforms
   On apps like Instagram, try hiding the “Like” count on posts. This prevents others from seeing how many likes a post has received. The feedback from “likes” can strongly influence self-esteem, as it signals social acceptance (Burrow & Rainone, 2017). By hiding this metric, you reduce the pressure to gain validation online.
2. Set Screen Time Limits
   Collaborate with your teen to establish limits on social media use. Recent studies suggest that limiting screen time to around 1 hour per day can help reduce the negative effects on self-esteem, sleep quality, and mental health symptoms, including anxiety and depression (Davis & Goldfield, 2024).
3. Avoid Social Media at Bedtime
   Encourage your teen to stop using social media once it’s time to wind down for the night. Research shows that nighttime social media use is linked to poorer sleep, lower self-esteem, and increased anxiety and depression (Woods & Scott, 2016).
4. Promote Offline Interests
   Support your teen in developing hobbies and interests outside of social media. Teens who have a strong sense of self and purpose—often built through offline activities—are less impacted by the social approval they seek online (Burrow & Rainone, 2017).
5. Limit the Number of Accounts
   Talk to your teen about how many social media accounts they use. Studies show that teens who have multiple accounts tend to experience higher levels of anxiety, depression, and FoMO (Barry et al., 2017). Keeping it to a manageable number can help reduce these feelings.
6. Foster Open Communication
   A key approach to managing social media use is to maintain an open, understanding dialogue with your teen. Social media is a primary way for teenagers to feel connected and build relationships. Helping them make informed choices about how they use these platforms can be one of the most effective strategies.

If your teen is struggling with symptoms like low self-esteem, anxiety, depression, or poor sleep, our team at the Ballard Clinic is here to help. Reach out to our scheduling team to connect with a provider who can offer support.