We know that technology plays a big role in the teen mental health crisis (although it’s definitely not the only thing driving it). But the specifics of how tech is hurting our teens is getting us more and more concerned, and one new study on smartphones made us stop in our tracks.
The report is based on comprehensive mental health profiles of nearly 10,500 adolescents in the US and India who have access to the Internet, and the findings that younger teens are doing worse than older teens is significant. According to the researchers, that pattern bears out even on a year by year basis, with 14-year-olds faring worse than 15-year-olds, who fare worse than 16-year-olds, and so on.
Girls are also struggling in particular, with 65 percent showing distress or struggles that “substantially impairs” their capacity to function, researchers wrote. They also found that the issues of aggression, anger, and irritability, “particularly in females,” are attributable “in a large part” to the fact that kids are starting to use smartphones at younger and younger ages. In fact, researchers noted that the differences in mental health between age groups were actually eliminated when they controlled for age of first smartphone — suggesting that teens’ age doesn’t matter as much as when they started using the addictive devices.
Why do smartphones affect kids this way?
The link between smartphones and mental health issues like hallucinations and aggression might be jarring for us to see, but the connection didn’t come as a shock for teen mental health experts.
“It is not surprising that the study found these different problems with smartphone use,” Koren Hudson, a licensed professional counselor and clinical director at Horizon Recovery, tells SheKnows. “We have seen many teens with these issues. They have shared how they compare themselves to the images on social media, which has impacted their self-esteem, self-worth, and self-confidence.”
A big part of the issue is that teens’ brains are still developing, she says — especially the prefrontal cortex, “the part of the brain that manages impulses.” The “constant stream of notifications and the need to switch between tasks on a smartphone can disrupt the prefrontal cortex’s ability to maintain focus,” Hudson explains.
Then there’s social media. Instagram, TikTok, Snapchat — they all can play a factor in teen mental health issues by causing “social comparison [and] sleep disruption,” Hudson says. Overloaded by other peoples’ lives, teens might struggle to focus and experience heightened anxiety and emotional struggles, adds licensed therapist Amy Braun, LCPC, PMC-H.
Social media also keeps teens behind screens instead of interacting in person. “Face-to-face conversations, which naturally teach empathy and social skills, are happening less often,” Dr. Michael Kane, chief medical officer at Indiana Center for Recovery, tells SheKnows. “Many teens struggle to navigate real-life conflicts because they’re used to interacting through a screen. That disconnect can make it harder to manage disagreements or misunderstandings, which can escalate into aggression.”
On top of that, the Internet exposes teens to an overwhelming amount of content, much of which can be negative or harmful — think cyberbullying, violence, or sensationalized news, Dr. Kane says. “These influences can shape how they view the world and themselves, sometimes fostering a negative or hostile mindset.”
The pace of the Internet and smartphone communication has an effect, too. “Teens may also feel pressured to respond instantly, stay constantly connected, or chase validation through likes and comments,” Dr. Kane says. “This constant stimulation can lead to mental exhaustion, irritability, and even aggression.”
It all creates a profound effect on teen mental health. “In almost every facet, ranging from self-perception to understanding the world at large, social media and technology have affected how teens think,” confirms Michelle English, LCSW, co-founder and executive clinical manager at Healthy Life Recovery.
What can parents do? 7 ways to help teen mental health in the age of smartphones
Hallucinations, aggression, anger — these are scary words to read when they’re associated with your teen, and it’s true that the report paints a bleak picture of teen mental health. “With more children getting their first smartphone at a younger age, these findings predict an increasingly violent future for society,” the researchers wrote.
But that doesn’t mean parents can’t take action now. “One approach is a cell phone social media detox and cutting back time on devices,” says Hudson, who explains that this approach can educate teens on “self-esteem, self-worth, self-confidence, and how smartphones and social media impact their brain development and relationships.” For parents of kids who don’t have a smartphone yet, there’s also the “wait until 8th” approach, which the Sapien Labs researchers recommend — aka waiting until your teen is in eighth grade to let them use a smartphone.
Here are more actionable, expert-approved recommendations to help your teen navigate smartphones and technology while caring for their mental health:
Watch for red flags. When it comes to issues like aggression, anger, and other mental health problems, it’s worth knowing what symptoms to keep an eye out for. “Parents should watch for mood swings, changes in sleep, frequent outbursts, or not enjoying the things that they used to,” Braun says. “Other red flags include withdrawing from others, isolating themselves, using aggressive language, and taking on a ‘victim’ mentality, where they consistently blame others for their struggles.” A good rule of thumb: if your teen’s mental health struggles get to the point of interfering with their daily life, it’s time to reach out for help from a mental health professional (see below).
Have consistent, non-judgmental conversations. Our experts stressed the importance of maintaining a communicative relationship with your teen, especially if they’re dealing with mental health issues (but also, even if they’re not!). “Focus on connection over correction,” Braun advises. “Give them at least 10 minutes each day of your undivided time. Your teen will be much more likely to open up and communicate with you if they feel seen, valued, and heard.” If you do need to speak to them about any serious topics like mental health or behavioral issues, “remain calm even if they are not,” she adds. “Try not to get defensive and work on validating their feelings without going into problem-solving mode.”
Set no-screen times (and make sure bedtime is one of them). And yes, parent screen use counts here too! Hudson recommends designating the dinner table and bedroom as no-screen zones. “When you go to bed, the device should be elsewhere,” she emphasizes, recommending everyone put screens away at least an hour before bed. It’s also a good idea to avoid using your smartphone as an alarm clock.
Use apps that track screen time. Putting one of these apps on your teen’s phone “takes you out of the equation,” Hudson explains. “Your child will learn to budget how much time they have and help develop more mindful use of his or her technology.“
Brainstorm non-screen activities. Hudson calls this a “Real-Time 100.” You can create it with your teen or post it on the fridge or somewhere in the house where they can see it and add their own ideas. Think of activities you can do together, like reading (a physical book, not an e-reader!), going on a mindful walk or hike, checking out a museum, or playing cards or a board game. “This can be a creative and fun task [to] reignite lost pleasures,” Hudson says.
Model healthy smartphone and technology use. Parents need to hold themselves accountable too. “Teens are watching their parents and how you manage your tech use, and they will be far more likely to adopt healthy technology use if they see you doing the same,” Hudson explains. That means following the same boundaries you set for your kids (no screens at dinner or in the bedroom, for example) and engaging in non-screen activities on a regular basis.
Seek help from a mental health professional when necessary. Specifically, experts recommended seeking out therapists who practice cognitive behavioral therapy (CBT), which is an “evidence-based treatment for aggression in teens,” explains Braun. “It teaches them to identify and change negative thoughts that lead to anger.” Family therapy is another option that “improves communication and teaches the family how to deal with conflict in a healthy way,” she adds.
For Hudson, it comes back to helping teens positively connect with others. “Social face-to-face interactions are essential to our development of self-regulation,” she explains. “We also heal from the different hard life experiences we go through through social connections.” Smartphones contribute to keeping teens isolated, creating “a sense of withdrawal from reality,” she adds. As the new study (and many others) have found, this loss of true social connection can lead to all sorts of mental and emotional struggles and teens, with their still-developing brains, are especially susceptible.
“We aren’t meant to go through life on our own, manage hard emotions by ourselves, or try and figure things out all the time by ourselves,” Hudson notes. Being there for your teen, having those conversations about their wellbeing, and modeling healthy screen boundaries (as hard as they are to stick to!) are just a few ways you can help them be well and stay grounded in today’s tech-saturated world.
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