By Javeria Nasir
One of the simplest habits we have—a habit we never even think about—is pulling out our phones 150 to 200 times per day just to check status updates or glance at the screen unconsciously before putting it back in our pockets.
We never thought that something as simple as this would become the most powerful shaping force in young kids’ minds. It was once a communication tool, but it has now become an influencing factor in the life, behavior and mental health of youth. Instagram, TikTok, Snapchat and X are platforms overflowing with trends, filters and influencers that shape teenagers’ perceptions of themselves and the world around them.
As social media becomes a daily part of life, psychologists warn that its overuse is creating serious problems. Teenagers spend hours scrolling, comparing and competing online. This reduces physical activity, increases screen addiction, weakens social skills and creates unrealistic expectations—all of which silently affect a young person’s future.
This problem is widespread everywhere, but it is particularly apparent among school and college students. Most teens stay inside, looking at screens instead of going outside or engaging in hobbies or real, live conversations. Instead of creating cherished memories outdoors, surrounded by friends, most experiences are now filtered through screens.
Among the most damaging effects is the pressure to look perfect online. Filters and editing apps have constructed a world where perfect skin, ideal bodies and flawless lives appear to be the norm.
Teenagers compare themselves to influencers, not realizing that the vast majority of photos are edited or posed. As a result, many suffer from low self-esteem, body dissatisfaction and anxiety. A recent poll of mental health experts also found that young people who spend more than three hours a day on social media are more likely to feel insecure about their looks and lifestyle.
When posts do not receive enough likes or comments, unnecessary anxiety follows. This type of validation-seeking has been called “validation addiction.”
Another worrisome development is the popularity of dangerous online fads and challenges. Some encourage creativity, but others promote dangerous stunts, extreme dieting or unhealthy habits. Influencers with millions of followers often suggest unrealistic routines or sponsor products that impressionable youth imitate without understanding the risks.
The mental toll of falling into the social media rabbit hole continues to deepen. Teenagers feel it themselves: psychologists report a surge in anxiety, loneliness and depression. Living under the illusion of “perfect lives” causes many to feel inferior.
Cyberbullying, harsh comments and online harassment only make things worse. Late-night scrolling disrupts the normal sleep–wake cycle, affecting mood, focus and academic performance.
Despite all of this, social media is hard to quit. The algorithms supply an endless stream of addictive content based on personal interests, and time easily slips away as unaware young people scroll for hours.
That said, social media is not entirely bad. For many adolescents, these platforms are spaces for creativity, learning and staying connected with friends. They offer confidence-building knowledge through YouTube tutorials, art pages with step-by-step guides, educational content and positive communities. Young activists also use social media to promote mental health, climate change awareness, gender equality and other important issues.
The real challenge is learning how to use social media effectively. We need to help younger generations by teaching them to become discerning online users in schools—including how to differentiate real from fake, edited or misleading content. Parents should monitor screen time and encourage open conversations.
Teenagers can also protect themselves by reducing screen time, avoiding unhealthy comparisons, following content that makes them happy, taking breaks during stressful times and using social media for creativity rather than competition.
Social media is powerful. Used thoughtfully, it can motivate, educate and connect us. But when used unconsciously, it becomes a trap that can distort identity, behavior and mental health. The future of our children depends on finding a healthy balance that prevents them from losing themselves in the digital world.