Coping With Problematic Effects of Social Media

By Ryan Flanagan M.D. and the College Student Committee of The Group for Advancement of Psychiatry

Alex (an amalgamation of several real patients), a high school senior, feeling anxious and lonely, used social media to connect with others. This provided him with a sense of connection, but it was a double-edged sword.

While offering instant access to friends and peers, these connections were often superficial. The online community offered only fleeting relationships and failed to alleviate deeper feelings of loneliness. It also intensified his reliance on validation from others; when he stepped away from his devices, he felt more disconnected and isolated.

When Alex’s school abruptly banned phone use during the school day, his struggles deepened. Without being able to turn to his primary coping mechanism, he felt even more isolated. At the end of each school day, he immediately turned to his phone, spending countless hours scrolling each afternoon and evening.

Reliance on social media came at a cost: slipping grades, lost family connections, and low self-esteem. As his life became more unmanageable, Alex became deeply depressed, prompting his family to seek professional help.

Youth Mental Health Crisis

Public health officials have expressed alarm about the youth mental health crisis that started in the 2010s, worsened during the COVID-19 pandemic, and has yet to abate. This crisis has been characterized by increased numbers of individuals with symptoms of anxiety, depression, and self-harm, increased suicide attempts and completed suicides, as well as increased numbers of evaluations for psychiatric emergencies and admissions to psychiatric hospitals. Members of Generation Z (those born between 1997-2012) have been particularly affected.

Social scientists have identified excessive social media use by children and adolescents as a significant contributing factor to this crisis. Teens with social media accounts spend, on average, seven hours per day on screens, excluding computer use for school or homework. Over half of teens report it would be hard to give up social media, and approximately one in five teens use YouTube "almost constantly" throughout the day.

All this screen time comes at the expense of face-to-face interaction with peers, outdoor play, exercise, reading, creative arts activities, and sleep. Encouragingly, studies have shown that limiting social media use can lead to significant reductions in loneliness and depression in as little as three weeks.

Compulsive Social Media Use

The psychological processes involved in compulsive social media use are complex. While "social media addiction" is not at present a formal diagnosis in the Diagnostic and Statistical Manual (DSM), non-substance behavioral addictions are getting more recognition and research.

Social media platforms are designed to keep users engaged by using algorithms that provide continuous, tailored content—making it difficult for individuals to put their phones down. The fear of missing out (FOMO), paired with the constant validation sought through likes and comments, can create a vicious cycle that is challenging to break without outside intervention.

In June 2024, the U.S. Surgeon General wrote an opinion essay in The New York Times calling for a warning label on social media platforms, highlighting their risks to mental health and well-being, especially for children and adolescents. He emphasized that public awareness and consumer protections are critical to addressing this issue on a broader level.

Social Media Essential Reads

Do Facebook Reposters Read Beyond the Headlines?

Why I Get More Out of Less Time Online

What Can Be Done?

There are several strategies to make social media more manageable:

• Setting specific time limits for social media use
• Turning off notifications
• Creating "phone-free" times during the day
• Identifying personal triggers and moments when social media use becomes problematic

These actions can help establish more adaptive boundaries and aid in preventing excessive scrolling. These practical steps, combined with skills like those found in Dialectical Behavioral Therapy (DBT), can support individuals in making social media a less intrusive part of their lives and free up time for in-person relationships, play, and creativity.

DBT Skills for Social Media Management

Dialectical Behavior Therapy (DBT) can also help support ongoing behavioral change. DBT, initially developed by Marsha Linehan to improve emotional regulation and mitigate interpersonal conflict, is a skills-based approach that has been adapted to help individuals manage distress and make behavioral changes—including around social media use. However, using these skills takes time, practice, and often the support of a professional therapist.

DBT strategies include such approaches as mindfulness, crisis survival tools and communication skills, One particularly pertinent DBT skill is STOP, which can be useful when feeling acutely distressed by social media.

• S: Stop – Don’t react; stay in control.
• T: Take a step back – Give yourself a moment to pause.
• O: Observe – What are you feeling or thinking at this moment? Why are you feeling this way?
• P: Proceed mindfully – Think about your goals and what actions you should take to align with them.

These skills are best learned in a group setting with an experienced DBT therapist, who can guide individuals through challenges and help foster long-term change.

Alex Revisited

Alex’s DBT therapist taught him valuable skills, but he struggled to implement them. The constant demands and addictive character of social media proved overwhelming, leading to declining grades and worsening depression. Recognizing the need for more intensive care, Alex was referred to a residential program.

Long-term residential mental health programs typically create smartphone-free spaces designed to increase mindfulness and foster genuine, face-to-face connections. For Alex, this program marked a turning point.

Initially, the absence of a phone heightened his loneliness and anxiety, but as weeks passed, Alex began to feel better. Freed from the relentless pull of his phone, he engaged more meaningfully with peers and rediscovered a sense of connection and fulfillment.

However, not every young person requires residential treatment. For many, outpatient support and the skills learned through DBT, self-help workbooks, or school counseling can be enough to make meaningful changes. It’s important to note that while these skills are powerful, professional support can often make a significant difference.

Conclusion

The youth mental health crisis, exacerbated by excessive social media use, demands urgent attention. Young people like Alex often face challenges such as anxiety, depression, and social disconnection, driven by the addictive design of digital platforms. Addressing this issue requires a clear, comprehensive, and collaborative approach of effective interventions and practical solutions.

For example, DBT offers valuable tools to promote mindfulness and emotional regulation, that can help manage the challenges of social media overuse. Behavioral changes, like setting boundaries for screen time and creating phone-free zones, can further support young people in reclaiming balance in their lives.

While these strategies are essential, they are only part of the solution. It is critical to make affordable, accessible options widely available so that families are not left to navigate these challenges alone. Policymakers, private companies, healthcare practitioners, parents, educators, and community leaders should work together to create environments promoting mindfulness, healthy habits, and intentional disconnection from technology. Such systemic changes are vital to ensuring that effective tools and resources reach those who need them most.

By combining individual, community, and systemic efforts, a strong foundation can be created for reducing harm caused by excessive social media use and improving the mental health of young people. These steps are an important beginning toward addressing this crisis and fostering healthier digital habits for future generations.

Ryan Flanagan, M.D. is a Psychiatrist at Silver Hill Hospital in Connecticut

To find a therapist, visit the Psychology Today Therapy Directory.