This article forms part of SACAP’s Anxiety Awareness Series, which explores the roots, symptoms and strategies to manage anxiety across different life stages.
Screen time is something that all parents and educators need to manage, especially given the high prevalence of anxiety in teens. Smartphones and tablets can provide educational support and entertainment, but overuse may worsen anxiety symptoms. In particular, excessive screen time and social media exposure can heighten anxiety in teens by affecting brain development and emotional regulation.
In this post, we’ll focus on screen time and the developing brain, as well as the link between social media and anxiety. We’ll also discuss red flag behaviour (which also applies to gaming) and share some coping tools, such as digital detox and monitoring, for managing anxiety in teens.
Screen time and the developing brain
Screen time on tablets and smartphones often involves multitasking and rapid switching between apps. This habit of divided attention leads to brain changes such as lower grey-matter volume in the anterior cingulate cortex (ACC), a region responsible for emotional processing and decision-making. Lower ACC volume is associated with mental health challenges such as depression and anxiety.
Research shared by the American Psychological Association (APA) states that increased screen time can also lead to socio-emotional problems such as aggression, anxiety and low self-confidence. Unfortunately, experiencing socio-emotional issues can also lead to increased screen use, which creates a vicious cycle.
Problematic gaming is another form of technology use that we should consider, as while it might not involve the same rapid app switching, it can also lead to psychological complaints, according to WHO research. Therefore, understanding more about how screen time affects the developing brain is crucial.
The relationship between social media and anxiety
The causes of anxiety are complex, but JMIR Mental Health notes that there is a strong correlation between problematic social media use and depression, anxiety and stress in teens. But what is “problematic” use? While it’s normal for teens to want to stay connected through social media, usage becomes problematic when it starts to resemble an addiction, a pattern often seen alongside anxiety in teens who struggle to disconnect or self-regulate. In this case, teens struggle to regulate their social media use or gaming habits, similar to a substance abuse disorder.
Problematic use can also be linked to anxiety in teens, especially in relation to social media, as it provides a platform for constant social comparison. Comparing yourself to others online can fuel anxiety, as it creates a skewed perception of reality and sets perceived social standards that teens might feel they don’t live up to. The link between social media and anxiety also stems from cyberbullying, or “cyber spitefulness”, which involves sharing mean and spiteful images, comments and messages online.
Unfortunately, less face-to-face interaction means that teens using social media may make more abrasive statements due to lower personal filters, which can result in increased anxiety for the targets of their abuse. Too much screen time can also exacerbate aggression stemming from poor social skills, as shown by research in China, which links social exclusion to online aggression.
Red flags in teen behaviour
As mentioned above, screen time becomes problematic when it starts to resemble addiction. Therefore, as with a substance abuse disorder, red flags include avoidant behaviour and using technology as a form of self-soothing or a distraction from dealing with uncomfortable emotions. Red flags also include teens struggling to cope without access to their devices.
While there is no proof that technology directly causes problems, recent studies shared in an article on The Guardian show that many teens report addictive online behaviours. Research mentioned in this article also shows a correlation with addictive device use and mental health challenges.
Researchers note that the problem isn’t necessarily about the amount of time spent on screens, but about how teens use them and why. Therefore, while there is clearly a link between addictive usage and socio-emotional problems, managing anxiety in teens requires a more nuanced approach.
Digital detox and coping tools
A Cureus review found that digital detox can alleviate symptoms of problematic technology use, especially for those who experience more severe symptoms. However, while a digital detox can be helpful, it is not a one-size-fits-all solution. Restrictions on screen use, instead of total abstinence, can also be effective.
Parents should set an example by limiting and managing their own screen time, for example, controlling device use at home and normalising screen-free activities. Parents and educators should also be aware of underlying socio-emotional issues that may contribute to problematic screen use.
According to the Child Mind Institute, learning to use digital tools safely requires open conversations and appropriate monitoring. There are several apps available that allow parents to set time limits, and parents may choose to keep their teen’s phone overnight. Overall, the most important steps a parent or educator can take are to build media literacy skills and an awareness of online safety.
By facilitating openness around complex topics, teens may also be encouraged to talk more about what they are struggling with, which can help to manage anxiety (which can be both tech and non-tech-related).
<h2>Learn more about managing mental health and supporting youth at SACAP</h2>
Learning how to manage anxiety in teens requires a better understanding of the effects of screen time, as well as the link between social media, gaming and anxiety. A holistic approach to mental health is therefore necessary to navigate a complex, tech-driven world.
If you’re ready to upskill in the field of mental health, SACAP offers the following short online courses, which will equip you to manage your mental health and support youth better:
For those who would like to make a career of understanding both adult and teen psychology, we offer a range of full-length degree programmes and postgraduate qualifications:
FAQs
How does social media impact teen anxiety?
Social media can fuel tech anxiety by portraying unrealistic standards that teens feel they don’t meet and by creating a skewed perception of reality. Cyberbullying can also create anxiety in teens who are being shamed or ridiculed.
What are the signs of tech-induced anxiety in teenagers?
Signs of tech-induced anxiety include a complex and addictive relationship with devices. For example, constantly checking devices, being unable to cope without them, and feeling pressured to live up to perceived social standards online.
How can I help my teen set healthy tech boundaries?
Parents and educators can help set healthy tech boundaries by facilitating open discussions around media literacy and online safety. Appropriate monitoring and normalising screen-free activities can be part of an overall management plan.
Can screen time make anxiety worse?
Screen time doesn’t directly worsen anxiety, but research shows that there is a correlation between problematic device use and mental health challenges such as anxiety.
