How Phone Use Affects Teen Mental Health

A lot of parents wonder how phone use affects their teen’s mental health, well-being and development. When your teen uses his or her phone, you wonder, is it a healthy form of self-expression, relaxation,  or is it detrimental to their mental health? It can be difficult to know the answer. 

What are the effects of smartphone use on teenagers’ lives?

As smartphones continue to become a habitual part of daily life, more research is coming out on the side effects of smartphone usage. Most importantly, the effect on teenagers who are at a vulnerable stage of development. 

The phone can be a distraction

We are all aware of how distracting and addicting smartphones can be, not only for teenagers, but also adults. However, the amount teenagers are spending on their phones these days is exceedingly high. The Pew Research Center published a 2015 study in which it found that 73% of teenagers aged 13-17 had a smartphone or access to one. Also, it found that 24% reported being online almost constantly all the time. This is worrisome as it indicates many teens are prioritizing social media and phones over school work and socialization. This is a good indication of how phone use affects teen mental health.

The phone can be a source of anxiety and depression

A research team from Korea University in Seoul recruited about 20 teenagers who were being treated for smartphone addiction for a study to determine how phone use affects teen mental health. The result demonstrated that the teens that were addicted to their smartphones had higher rates of impulse control problems, depression and anxiety in comparison to teens that did not have a smartphone addiction. Social media can be a very toxic environment in which bullying, jealousy and comparison can take place. Teenagers can find themselves absorbed by social media which can inevitably lead to depression. 

How does sleep deprivation affect teenagers?

Sleep deprivation can affect a teen’s mental health in several ways. First, it makes it harder to concentrate. A teen who is sleep deprived may not be able to focus on their schoolwork or hobbies. Additionally, sleep deprivation can make it more difficult for the brain to process information, which means that when trying to learn something new, they may not have the mental capacity to do so. Furthermore, sleep deprivation affects memory, which can lead to them feeling like they forgot everything they’ve just learned or experienced, even if it was only moments ago!

 Most importantly: sleep is essential for problem solving because our brains need all the synaptic connections they can get when we’re awake. Therefore, without enough sleep, the brain will not be able to function properly. 

How to enforce phone limits with your teen.

• Set clear boundaries and expectations. You can’t expect your teen to follow your rules if you haven’t established them. Before you start setting limits on smartphones, computers, and other devices, sit down with your child and discuss the pros and cons of phone use, including the benefits of moderation. Then decide on boundaries together—if they’re going to have a phone or device, how long they’ll have it each day, where they’ll use it and not use it (like at dinner or in the bedroom). Or whether there are times when they can use the device freely but not others (like if they’re playing games).
• Keep lines of communication open so everyone’s on the same page about expectations for when phones are used. In addition, any consequences that may result from breaking those expectations. If there is going to be an expectation set for who uses which devices at certain times, be sure all family members are aware of these agreements beforehand.
• If you decide to enforce safety measures like installing Live 360, or monitoring the content and usage on your teen’s phone, make sure to have this discussion up front and not try to do so secretly. Inform that the decision comes from a place of love and the expectation that they engage in phone use responsibly.  
•  If your child is using their phone too much, make observations like  “You’re spending more time on social media than studying” or “I’m worried that you’re ignoring face-to-face interaction because of your phone use. Lets work to find a balance.”

How does family communication affect phone use?

Family communication can have a positive or negative effect on phone use. If family members are talking to each other in a supportive way and using phones to connect, this is likely to be good for teens’ mental health. However, if they are using phones negatively or in ways that are isolating (such as not speaking or spending time together), then it could be damaging their teen’s mental health.

To avoid any problems with your child’s phone use and family communication:

• Do not allow your child to have a smartphone before age 12—or at least until he or she has completed middle school (grades 6-8).
• Set rules around how often he or she uses the phone. Additionally, what they can do while using it (for example, no texting during meals).
• Monitor his/her online activity by checking browsers regularly and limiting access when necessary.

Finally, do not forget that it is just as important for parent(s) to practice good digital habits as well! 

We all know how easy it is to get sucked into your phone and lose track of time. But when you do use your phone, try setting aside some time each day where you can focus and avoid distractions. You may find that this gives you more energy and even helps improve your mental health!

Can phone use be used as a tool to support mental health?

Despite the negative aspects of phone use, it can be used as a tool to support mental health in these ways:

• Find support and community. Social media can connect people with others who are going through similar experiences or have knowledge to handle certain situations. This can help them feel less alone and more connected with the world around them.
• Connect with mental health professionals online or through video chat services like Skype. People don’t necessarily need a face-to-face appointment for therapy. Sometimes it’s enough just being able to talk without the presence of another person in the room. This helps some people feel more comfortable. 
• There are a number of mental health apps that support the learning of coping skills and wellbeing. Apps can provide a resource for your teen when they are feeling overwhelmed. There are numerous apps to choose from. A few we recommend include; Headspace, Calm, DBT Coach, MI Coach, ACT Coach, and ACT Companion.

If you find that your teenager is suffering from smartphone addiction and it’s impacting their mental health, visit our webpage on teenage counseling. Smartphone addiction can be a  sign of an underlying mental health issue. We provide counseling for children, teenagers and young adults in Florida to help overcome their mental health struggles such as depression, anxiety and more.