5 Tips To Help Teens Safegaurd Their Mental Health While Using Social Media

The U.S. Surgeon General’s recent advisory offers valuable guidance for young people to foster well-being on the internet.

By Mark Travers, Ph.D. | June 10, 2023

With up to 95% of all youth between 13 and 17 years old being social media users, it is evident that social media is an integral part of the Gen Z way of life. Additionally, despite the minimum age requirement being 13 on most social media platforms, a whopping 40% of children aged 8 to 12 are social media users.

"We are in the middle of a national youth mental health crisis, and I am concerned that social media is an important driver of that crisis — one that we must urgently address," said U.S. Surgeon General, Dr. Vivek Murthy, in a recent interview.

Addressing the mounting concerns about the impact of social media use on mental health, especially among young children and teens, the advisory on social media and youth mental health offers crucial insights and actionable recommendations to safeguard the well-being of today's digitally connected generation.

Here are five valuable tips from the advisory that a teenager can follow to navigate social media while avoiding potential mental health challenges.

#1. Be mindful of the possibility of mental health crises, both for yourself and your friends.

A recent 3-year study published in JAMA Pediatrics found that adolescents who check their social media at least 15 times a day were at a high risk of becoming hypersensitive to social feedback. This hypersensitivity, according to the study, was related to developmental changes in the adolescent brain, which can cause lasting (and harmful) effects to the mental health of the individual.

Encourage open communication and understanding among your peers, emphasize the importance of seeking help when needed, and recognize warning signs of mental distress. Encourage your friends to seek assistance from trusted adults or mental health professionals when they feel it is necessary.

#2. Establish boundaries between your online and offline selves.

Social media is an add-on to your social life, not a substitute or a replacement. It is crucial that you work screen-free time into your day, especially around the dinner table or an hour or two before you turn in for the night.

Doing so will give you the ability to separate who you are in your real life from who you portray yourself to be online. Fostering real, human relationships goes a long way in combating social-media-based distress, which is often a vicious cycle.

"Intensive use of social media sites has been associated with increased body image concerns, self-objectification, social comparison, envy, as well as the likelihood of suffering from and engaging in cyberbullying," says psychologist Maria Carmen Herrera, who recently led a study on how social media likes and feedback affects the mental health of adolescents.

#3. Develop healthy practices around privacy, fact-checking, and screen time.

According to one study published in 2021, early teenagers' privacy beliefs are complex and multifaceted owing to the trade-off they must make between privacy protection and social connectedness.

Understand that you have the power to restrict how much of your information other people and corporations have access to. Remind yourself of the risk you take whenever you choose to share your data with a corporation or individual.

Try to learn as much as you can about the privacy policy of your favorite social media platforms. If required, reach out to an older, trusted adult who can explain to you what the different terms and conditions mean.

Similarly, recognize that not everything you consume on social media is based on facts. Ultimately, try not to be swayed by other peoples' opinions and always try to fact-check and develop your own viewpoints, while being respectful toward those of others. This will allow you to think critically and maturely, which are valuable traits to develop.

#4. Be mindful of what you share, who you share it with, and how you share it.

Oversharing on social media poses significant risks for adolescents, including online shaming, cyberbullying, and identity theft.

A 2022 study in Psychological Reports with 352 Iranian adolescent social media users revealed that boys tend to overshare more than girls. Anxiety, attention-seeking behavior, and social media addiction were associated with higher levels of oversharing. By being mindful of what and how they share online, adolescents can protect their privacy and avoid potential negative consequences.

The study's findings underscore the importance of caution and thoughtfulness in online self-disclosure, urging young people to consider the potential psychological and security implications of oversharing.

#5. Always call out cyberbullying and never hesitate to get a trusted adult involved.

There is nothing shameful about being cyberbullied, and it is crucial to take action against it. Cyberbullying can cause immense emotional distress and have long-lasting effects on mental health. If you or someone you know is experiencing cyberbullying, remember that you are not alone. Speak up and call out the behavior, whether it's directed at you or others.

Don't hesitate to seek help from a trusted adult, such as a parent, teacher, or counselor. They can provide guidance, support, and intervene effectively to address the situation. Also, don't propagate hurtful content about people, and report offensive content to the social media platform you found it in.

Remember, everyone deserves to feel safe and respected online.

Conclusion

One of the most empowering ways for young individuals to combat the mental health issues stemming from social media is by taking steps to protect themselves. It is essential to foster a culture where adolescents are equipped with the necessary skills and knowledge to make informed decisions, seek support when needed, and prioritize their mental health in the digital age.