Social media was designed to bring us closer, but more and more, it seems to be doing the opposite. With anxiety steadily rising among teens, it’s worth asking: Is social media offering connection, or is it quietly chipping away at it?Lately, I’ve been looking more closely at the connection between social media and adolescent anxiety. A recent study titled “Associations Between Social Media Use and Anxiety Among Adolescents: A Systematic Review” (Kerr et al., 2024) confirmed something many of us are already sensing: there’s a direct, measurable link between social media use and rising anxiety levels in our teens.

Read the study HERE!

What the Study Found

This review analyzed multiple studies and consistently found that social media use, particularly when it becomes compulsive or excessive, is associated with higher levels of anxiety among adolescents. It wasn’t just the amount of time spent online, it was how they were engaging:

• Compulsive use, like constantly checking apps, feeling the need to respond immediately, and becoming upset when disconnected, was tied to increased anxiety.
• Long screen time hours often correlated with poorer mental health outcomes.
• Social comparison was another major factor. Teens often compare their everyday reality with the curated perfection they see on other people’s feeds.
• Cyberbullying added yet another layer of anxiety, especially for those who didn’t feel supported offline.

Not every study included in the review showed the same strength of association, but overall, the trend was clear: more social media, when not used mindfully, often leads to more anxiety.

Why This Matters to Me

I haven’t had social media for a while now, and it wasn’t because I didn’t enjoy it. I really enjoyed being on social media. But I’d find myself scrolling and more distracted, than productive. I was reading “Atomic Habits” by James Clear and in the book, he talks about small habits every day get you closer to your goals. I questioned, “was my social media scrolling habit getting me closer to my goal?” The final push came after I read a piece called “Disconnected” by Rory Feek, while I was pregnant. It helped me put into words what I’d been feeling, social media wasn’t helping me stay connected anymore. It was getting in the way of being fully present with my family, with myself, and with the life right in front of me.

That’s what made this study hit home. If I, as an adult with a fully developed brain, had trouble managing it, what does that mean for young people still figuring out who they are? It got me thinking though:

What We Can Do to Prevent This?

We can’t expect our kids to disconnect completely from technology, and I don’t believe we need to. But we do need to be intentional. Here are some things I’m doing and recommending based on both the research and my personal experience:

As parents, we can:

• Set boundaries early. Whether it’s screen-free evenings or app timers, structure matters. Help your kids understand that just because it’s available 24/7 doesn’t mean we need to be.
• Talk about it. Ask your kids how they feel after spending time on social media. Help them notice when it affects their mood or self-esteem.
• Model it. If we’re checking our phones every few minutes or zoning out while scrolling, they’ll see that. Kids learn more from what we do than what we say. Also, why disconnecting from it myself was important to me.
• Encourage connection offline. For example, support hobbies, outdoor time, church youth groups, or other places where they build real relationships.

So, What Are Some Healthy Alternatives to Social Media?

If you’re looking for alternatives to social media that foster connection, creativity, or entertainment without spiking anxiety levels, here are several grounded, anxiety-reducing options:

Books (for all ages):

• Encourage daily reading for pleasure and learning:
• Join a library reading challenge or create a “family reading hour.”
• Read aloud together. Perhaps the older kids can read to the younger or if the younger ones are learning to read, they can read to their older sibling.
• Maybe starting a simple parent-child book club with another family.

Board Games & Tabletop Activities:

• Cooperative games, like Catan, teach teamwork and reduce competitiveness.
• Strategy or storytelling games, like Risk, promote creativity and critical thinking.
• Puzzles and brain teasers offer a calming, focused experience.

Face-to-Face Playdates & Hangouts:

• Host small, intentional gatherings, even just one-on-one is powerful.
• Rotate homes with a few trusted families, less pressure, more connection.
• Outdoor meetups: nature walks, water play, or picnic-style get-togethers.
• Encourage shared hobbies: art days, baking, crafting, or LEGO builds.

Creative Expression:

• Drawing, painting, journaling, storytelling, songwriting.
• DIY kits, like candle-making, pottery, sewing) or nature crafts.
• Photography with no sharing, just creating a fun portfolio or personal scrapbooks.

Mindfulness and Movement:

• Wall Pilates, yoga, and stretching calm the nervous system.
• Outdoor exploration such as hiking, biking, cloud-watching, or gardening.
• Guided breathing or meditation for kids. There’s apps like Smiling Mind or Calm Kids.

Home-Based Life Skills:

• Cooking and baking together, try themed food nights.
• Organizing or decorating personal spaces.
• Plant care or tending a small garden.

These kinds of activities help kids and teens develop real-life confidence, social skills, and a sense of calm, all of which are easily disrupted by the comparison and overstimulation associated with social media.

Social media isn’t going anywhere. But that doesn’t mean we have to use it the way the world tells us to. If we teach our children, and remind ourselves, that they are valuable outside of likes, follows, and online status, we give them the freedom to step into the real world with confidence.

This study affirmed what I’ve already experienced personally: disconnecting from social media may be one of the most important mental health decisions we can make for ourselves and our children. And maybe, just maybe, choosing to be more present offline is exactly what we need to live fuller, calmer, more meaningful lives.

Reference:

Kerr B, Garimella A, Pillarisetti L, Charlly N, Sullivan K, Moreno MA. Associations Between Social Media Use and Anxiety Among Adolescents: A Systematic Review Study. J Adolesc Health. 2025 Jan;76(1):18-28. doi: 10.1016/j.jadohealth.2024.09.003. Epub 2024 Oct 18. PMID: 39425720.