Social media and digital tools have become constant companions in most people’s lives. There are some positive benefits. But research also shows the harm social media can have on mental health if not managed well.

Most people use social media daily. And Americans spend an average of over two hours a day on social media platforms. 

The Surgeon General’s Advisory  notes that up to 95 percent of teens ages 13 to 17 have reported using a social media platform. And more than a third of those say they use social media “almost constantly.” 

Social media channels have been praised for their ability to bring people from all over together. They can also improve access to information and serve as platforms for self-expression, creativity and social support.

But some studies have found that spending more than three hours daily on social media can be harmful to your health. It can contribute to poor sleep,  reduced physical activity,  isolation, and an increased risk  for depression and anxiety.

Using social media regularly can lead to issues with comparing ourselves to what others post online. When expectations aren’t met, it can have a negative impact on self-esteem. Sometimes anxiety and/or depression can follow.

And young people are even more likely to be negatively affected than adults. Their stage of brain development makes them more vulnerable to social pressure, peer comparison, risk-taking behavior and depression, says the Surgeon General Advisory.

Depression is more than just feeling sad and down. It is a serious mental health condition that can last for weeks, months or more. It can interfere with the ability to manage daily life. Similarly, while some anxiety is a normal part of life, anxiety disorders  are more than just occasional worries or fears. They can take over, drain energy and make everyday tasks seem difficult.

Manage Social Media Use for Better Mental Health

Managing social media use can help improve mental wellness. The American Psychiatric Association has outlined some tips to keep your usage in check:

• Monitor your time. How much time are you spending on social media platforms? Set a limit, like 20 minutes a day, and stick to it.
• Turn off notifications. Control distractions from social media to stay focused on current activities.
• Temporarily (or permanently) downsize. Reduce the number of channels and apps you use so there are fewer of them taking your attention.
• Set specific online/offline times. Set specific times you will use or not use your apps. Choose times of the day when you’re free from other tasks. Examples may be after dinner or on your lunch break. Be sure to stick to your set time limit.
• Take a break. Turn off all contact with social media. Take a day, week, month or more off. Like taking a vacation, this can be a good mental reset.
• Be analytical and selective. It’s important to evaluate the sources, content and credibility of the information you read on social media. Consider following people, topics, sites and activities that are motivating and grounding. Useful or positive content is better for your mental wellbeing.
• Conduct privacy checkups. Be sure you know what information or images you’re sharing and who can see it. Set limits in your security settings to cut the risk of unknown or unwelcome parties seeing, commenting on or using your content.
• Live your life and focus on in-person relationships. Prioritize in-person connections and activities. This can help with social isolation. Engaging with people and the world around you can reduce feelings of loneliness and depression.

For parents of children and teens, it may seem daunting to try to monitor their social media use. The American Academy of Pediatrics has established the Center of Excellence on Social Media and Mental Health  to help. The site was designed to be a fact-based source of education  and screen time guidance  for parents with children of any age.

Taking steps to monitor your or your family’s relationship with social media is a positive move towards promoting mental wellness.

If you find that you or a family member is struggling mentally, it’s always okay to ask for help. Mental health counselors and peer support groups, like those offered by NAMI,  are good resources to help you or your family get back to feeling better.

Sources: Relationship of screen time with anxiety, depression, and sleep quality among adolescents: a cross-sectional study,  Frontiers in Public Health, National Library of Medicine, 2024; What doctors wish patients knew about cutting down on screen time,  American Medical Association, 2025; The hazards of excessive screen time: impacts on physical health, mental health, and overall well-being,  Journal of Education and Health Promotion, National Library of Medicine, 2023; Social Media and Youth Mental Health,  U.S. Surgeon General, 2023; Anxiety Disorders,  National Institute of Mental Health, 2024; 6 Tips to Help Take Control of Your Social Media Use and Improve Well-being,  American Psychiatric Association, 2022; 7 Tips for Using Social Media for Mental Well-being,  American Psychiatric Association, 2023; Kids & Screen Time: How to Use the 5 C's of Media Guidance,  American Academy of Pediatrics, 2026; Can a Break From Social Media Improve Mental Health?,  Psychology Today, 2024; How Social Media Impacts Mental Health,  Positive Psychology, 2025; Frequent Social Media Use and Experiences with Bullying Victimization, Persistent Feelings of Sadness or Hopelessness, and Suicide Risk Among High School Students — Youth Risk Behavior Survey, United States, 2023,  Centers for Disease Control and Prevention, 2024; Americans’ Social Media Use 2025,  Pew Research Center, 2025