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In June 2024, the U.S. Surgeon General called on Congress to require health warning labels on social media platforms. Dr. Vivek Murthy said the mental health stakes would be high for teens (ages 13-17) if the government did not act quickly to protect these young consumers. And there was precedent for such warning labels. They had worked with cigarettes—why not with social media?
This was not the first time that the Surgeon General had gone public with concerns about social media’s effects on teens. In 2023, he and his staff issued an advisory. (An advisory is a public statement intended to raise awareness about a public health crisis.) The 25-page report, “Social Media and Youth Mental Health,” laid out some sobering findings. We reached out to Dr. Beau A. Nelson DBH, LCSW, Chief Clinical Officer at FHE Health, for his thoughts:
- What were the takeaways, in his opinion?
- If social media could be very harmful for teen mental health, was it even possible to speak of “healthy” social media use? If so, what did that look like?
- Could he offer some tips for those experiencing anxiety and depression from their use of social media?
The following highlights from our conversation may be of help to anyone with an active social media account…
Social Media’s Prevalence and Impact Among Teens
Just how prevalent is the use of social media among today’s teens? Extremely prevalent, according to these statistics from the Surgeon General:
- 95 percent of teens (ages 13-17) use social media.
- One-third of these teens use social media “constantly.”
“Potential Benefits” vs. “Potential Harms”
The advisory went on to briefly acknowledge the “potential benefits” of social media for some teens, but these were eclipsed by a much longer section on the “potential harms.” Some of that extensive research included these findings:
- teens who spend more than three hours per day on social media double their risks of anxiety and depression
- teens with depression significantly improved their symptoms when they reduced their intake of social media
- social media was a direct cause of suicide, cyberbullying, and eating disorder and self-image issues, especially in girls
- pre-existing mental health issues predicted higher susceptibility to the harmful mental health effects of social media platforms
- social media use triggers the same reward pathways in the brain that give rise to addiction and produces the same brain changes seen with substance use or gambling addiction
What did Dr. Nelson take away from these findings?
“The takeaway is that we need to be responsible with our young people and their use of social media and technology, he said. “It is great, but it can be addictive and take time away from other life and relationship time, which we as human beings need to be healthy and balanced.”
Exercising Responsibility with Social Media Use
What does it mean to “be responsible” with our young people and their use of social media and technology?
“There is no one answer for everyone. We don’t need to be all or nothing about it, but we also cannot leave it to young people to navigate alone.” Dr. Nelson shared these suggestions:
- Have a conversation. “It’s just like talking about relationships, sex, cigarettes, drugs, and all the many things that can complicate life for a teen or young adult.
- Create structure. “Getting structure from healthy adults and parents” can support the development of healthy habits and hobbies.
- Address issues early. Treat mental health symptoms “before they become mountains.”
Help for Mental Health Issues from Social Media
What advice did Dr. Nelson have for those who have become dependent on social media apps or have anxiety and depression from their use of them? He shared these tips from his work with patients:
- Detox – “I recommend that patients stop social media use and limit news for a period of a couple of months, until they start feeling better.” It is not uncommon for “those in emotionally dark places to see the world through a dark lens,” especially in social media feeds, where “others are all happy and we compare ourselves and are negative about ourselves and our bodies … So, it is good to ‘detox.’”
- Be more active – “We know that movement is better than passive entertainment for mood improvement.” More movement can be as simple as walking in the neighborhood or joining a yoga class. You don’t have to train for a triathlon to reap the benefits.
- Engage in “activities that make us feel better” – “Be intentional about being social and having healthy supports.”
“We may come back to it, but interestingly, I have many patients who decide to just stop all the social media after they detox and start to feel better,” Dr. Nelson added. “They talk of wanting to more meaningfully connect with real friends and not wanting to waste their time; and they like being able to pursue other interests like reading, sports, volunteering, or spirituality.”
What Is “Healthy” Use of Social Media
Is “healthy” use of social media even possible?
“Yes, healthy use of social media is possible,” Dr. Nelson said. He described what that is:
It is just that often this is not static, but changes. If we are self-aware, we can make good choices. If we are in a bad place, sometimes we can’t think healthy, and we just escape, self-medicate our feelings, or avoid things. So, it’s a good idea to limit something that can be bad (like fewer alcohol drinks rather than more) and to check in with oneself and have people we can go to when we recognize warning signs or a downward shift in our mental health.
Healthy Boundaries with Social Media
Limiting something that can be bad for us can sound disarmingly simple, though. With social media, “our interaction with it is complex,” Dr. Nelson said. He added:
There is no one time limit, or how many sites you are on, or how many times you post that is going to work for everyone. We may look for easy limits like that, but they do not exist. If you want some place to start, I often ask people what they would tell a friend or loved one who asked them that question. It’s a place to start.
Tips and Strategies for Healthier Limits on Social Media
The constant viewing of or posting on social media can be a significant factor in both the development and exacerbation of depression. So, how do you set healthier limits on social media apps?
For starters, “no screen time at the dinner table, or, when going for a walk or your meditation or spiritual time each day is a good place to start.” Here Dr. Nelson emphasized that “you need to decide for yourself, just like you do with sweets, alcohol, getting sleep, or getting movement.”
“The fact is if you cannot do these things, you will possibly struggle with social media,” Dr. Nelson said. “We have need to learn moderation and enjoy something but not be consumed by it. Putting that phone down or getting off Facebook is something to try and see how it goes, if you need to. Less is better when you have identified that your consumption is over the top.”
