Social Media: Friend or Foe for Mental Health?

We’ve all heard it at some point—“those kids and their phones.” It’s a phrase that’s become increasingly common as the digital age takes over. As a teenager, I’ve heard it countless times, just like millions of others my age. And while it’s easy to feel defensive when someone says this, it’s not hard to see where they’re coming from.

We’ve grown up in a world where social interaction often happens online. Social media has become an integral part of life, especially for teenagers, with over 90% of us using some form of it. Recently, social media has been in the spotlight, with discussions about banning TikTok and implementing laws to restrict its use for young teens.

To some, these measures might seem extreme. After all, how much harm can a simple app cause? The truth is, social media can have a profound impact on mental health—far more than many of us realize. And it’s not just young teens feeling these effects.

Let’s explore the risks and, more importantly, how to manage them.

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The Risks of Social Media On Mental Health

1. Comparisons and Insecurity

It’s human nature to compare ourselves to others: What do they have that I don’t? How can I be more like them? While these thoughts might seem fleeting, social media magnifies them. Seeing others’ “perfect” lives online can make us question our own.

The reality? Social media often showcases highlights—vacations, celebrations, and picture-perfect moments—creating an illusion of perfection. Studies show that 40% of teenagers in the UK say social media has negatively impacted their body image. Over time, these thoughts can lead to deeper feelings of inadequacy.

2. Fear of Missing Out (FOMO)

FOMO—the Fear of Missing Out—is a defining struggle for our generation. Constant exposure to what friends and peers are doing can make us feel isolated or as though we’re missing out on essential life experiences.

Research has shown that teens who spend more than three hours on social media during school nights are twice as likely to exhibit symptoms of mental illness, and it's no surprise with all the negative content we can be exposed to.

3. Sleep Disruption

Feeling tired? That bad night’s sleep might not be a coincidence. The blue light emitted from phone screens can disrupt sleep patterns. Scrolling late at night might seem harmless, but it significantly impacts sleep quality—and poor sleep affects nearly every aspect of daily life.

4. Addiction

I’ve been there—spending hours doom-scrolling on TikTok, telling myself “just one more video” until hours have disappeared. Social media can become addictive because it triggers dopamine release, the “feel-good” chemical in our brains. While small doses are fine, excessive use can create a dependency that’s hard to break.

Managing the Risks

We’ve all heard the warnings about social media’s downsides. But knowing the risks is different from taking action. Here are some tips to help you navigate social media while protecting your mental health:

1. Limit Your Usage

Setting boundaries around your screen time is crucial. It might be tough at first, but many who reduce their usage report feeling happier and more focused. Start small—like setting app timers or avoiding your phone an hour before bed—and build from there.

2. Practice Mindful Consumption

If cutting back entirely feels overwhelming, try practicing mindfulness while using social media. Remind yourself that what you see online isn’t the full story. Even the most perfect-looking influencers face struggles behind the scenes. Staying grounded in your reality can help combat the urge to compare yourself to others.

3. Unfollow Negativity

That account that always makes you feel bad? Unfollow. Old friend who brings up bad memories? Unfollow. Toxic Ex? Block.

Curate your feed to reflect positivity and inspiration. Follow accounts that uplift you and align with your goals. Avoid those that trigger negative thoughts or unnecessary drama.

4. Take Breaks

Spending hours scrolling through Instagram or TikTok isn’t doing your mental health any favors. Step away periodically to reconnect with yourself and the world around you. Taking breaks reduces eye strain, improves focus, and helps you stay present in the moment.

The Bottom Line

Social media has the potential to negatively impact mental health, but it doesn’t have to. By being mindful of your habits and making intentional choices about what you consume, you can transform social media into a positive tool for connection and learning.

Remember: it’s not about giving it up entirely—it’s about finding balance. You’ve got the power to take control of your digital life.