Social media is part of everyday life for many young people. It can help us stay connected, find communities, discover new interests and feel less alone. But it can also become overwhelming.
Comparison, the pressure to reply, fear of missing out, upsetting content and endless scrolling can all affect how someone feels. The answer is not necessarily to tell young people to simply put their phones away. A more useful starting point is helping them recognise how their online world affects them and giving them practical ways to take back some control.
Social media is not simply good or bad
Different young people experience social media differently. For some it can provide friendship, entertainment and a sense of belonging. For others, certain accounts, conversations or patterns of use can leave them feeling anxious, insecure or overwhelmed.
That distinction matters. Instead of asking only, “How long are you on your phone?”, it can be more helpful to ask, “How do you feel after spending time online?”
Comparison and the highlight reel
Online, we often see carefully selected moments: achievements, holidays, relationships, clothes, bodies, nights out and successes. We rarely see the ordinary days, arguments, worries, mistakes or uncertainty behind them.
When you compare your whole life with somebody else’s highlights, it can easily feel as though everyone else is doing better. Reminding yourself that a feed is not the full picture can help put that comparison back into perspective.
FOMO and the pressure to always be available
Messages, group chats, streaks, likes and notifications can create a feeling that you need to keep checking your phone or reply immediately. Missing a conversation or seeing friends together without you can also trigger fear of missing out.
Turning off unnecessary notifications or using do-not-disturb settings can make a surprisingly big difference. It puts you back in charge of when you check an app rather than allowing the app to constantly demand your attention.
Take control of your feed
If an account regularly makes you feel worse about yourself, you are allowed to mute or unfollow it. You do not need to keep consuming content simply because an algorithm keeps showing it to you.
Look at what fills your feed. Keep the accounts that entertain, inspire, inform or genuinely help you. Consider muting those that repeatedly leave you angry, inadequate, anxious or upset.
Know when to step away
Sometimes the most useful thing you can do is take a break. That does not have to mean deleting every app or giving up social media completely. It might mean putting your phone down for an hour, keeping it away while you eat, spending time with friends offline, exercising, gaming, creating something or doing anything else that gives your mind a change of pace.
If scrolling late at night is affecting your sleep, creating some phone-free time before bed may also help. We have more practical ideas in our guide to sleep and young people’s mental health.
What parents and trusted adults can do
Starting with criticism can make a young person defensive. Curiosity usually gives you a better chance of understanding what is actually happening.
Ask what they enjoy online as well as what they find difficult. Talk about the pressure of comparison, group chats, bullying and upsetting content without assuming every online experience is negative. The goal is not to become an expert in every platform; it is to make it easier for a young person to tell you when something online is affecting them.
When something online becomes more serious
Online bullying, threats, harassment or content that leaves someone frightened or unsafe should not simply be accepted as part of being online. Save evidence where appropriate, use platform reporting and blocking tools, and involve a trusted adult, school or other appropriate support when needed.
If you are worried about a young person more generally, our guide for parents and trusted adults explains some practical next steps.
A healthier relationship with social media
Looking after your mental wellbeing online does not require a perfect digital detox. Small changes can matter: fewer notifications, a more positive feed, regular breaks, better boundaries and remembering that the screen never shows the whole story.
Forever 19 Community Interest Company exists to help make conversations about young people’s mental health more open, practical and easier to start. We believe young people deserve spaces — online and offline — where they can feel heard, supported and able to ask for help when they need it.
If you or someone else is in immediate danger, call 999 or go to A&E.
This article provides general information and is not a substitute for professional medical or mental-health advice.
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