We all need to be aware of how social media can affect our mental health, but the risks are even greater for children and teens.
Parents know that social media can expose kids to cyber-bullies and predators, but a study at the University of Pittsburgh School of Medicine also showed that the more time young adults spent on social media, the more likely they were to have problems sleeping and to report symptoms of depression. A researcher at San Diego State University found that teens who spend five or more hours a day online were 71% more likely to have at least one risk factor for suicide compared to teens who spent only one hour a day online.
According to the National Center for Health Research, one of the biggest factors in these problems is that kids often measure their popularity through social media—through numbers of “likes” and followers, seeing pictures of other kids at parties, seeing status updates, and etc. Teens, especially, tend to be insecure and vulnerable, and kids who spend a lot of time on social media can become socially isolated, while at the same time gaining a distorted impression of other kids’ popularity from their online posts.
Here are some ways you and your kids can avoid the negative psychological effects of social media:
1. Remember that what’s reported on social media is not reality. Remind yourself and your kids that people mostly post the most positive things about themselves and some people post things that aren’t true. So, don’t compare your everyday life with other people’s most fabulous, or fantasy, moments.
2. Limit time on social media. Turn off notifications from social media during work, school, sleeping, and social/family times of day. You can also get apps that block social media from your phone and computer at specified times.
3. If someone’s posts are making you feel bad, unfollow that person. If someone is contacting you and making you feel bad, unfriend them. Likewise, if someone is approaching you with offers, contests, or threats, unfriend or block them, then check your social media privacy settings. These can be signs of social media phishing scams.
4. For parents, be aware of what social media platforms your kids are using and be alert for signs of problems. One recent study found that using more social media platforms increased the likelihood of depression and anxiety in adolescents, independent of how much time they spent on social media.
If you feel that social media is becoming a problem for you or your child, the ultimate defense is to deactivate social media accounts. You can always reactivate them later if you choose to. If social media problems become severe, you might also want to consult a doctor or mental health professional. Online trolling and cyber-bullying can make anyone feel bad, but if posts of friends having fun make someone feel sad or angry, they may need help to feel better.