Phones are an important part of everyday life for most people. From ordering food, online shopping and connecting with others, the average American spends more than five hours on their phone each day. That’s approximately 1,825 hours per year – the equivalent of two and a half months. Social media use takes up more than two hours of that time each day, which equals 30 days – one full month. 

As social media becomes more embedded in daily life, clinicians say its impact on mental health is becoming harder to ignore. 

What does the data show?

Results of a national survey of more than 1,000 U.S. adults conducted by Harmony Healthcare IT revealed that 79% of respondents said social media is the most addictive phone app category. 

In March 2026, a California jury found Meta (the parent company of Facebook and Instagram) and Google (YouTube) liable for harm their platforms caused to a young user through addictive design features, leading to her mental health issues. The lawsuit was filed by a now 20-year-old woman who accused social media companies of using addictive features, such as infinite scroll and recommendations based on algorithms, that led to her anxiety and depression.

It’s a pattern that local mental health professionals are also seeing in their patients.

Alex Rodenbeek, the behavioral health director at Heartland Community Health Center and a licensed clinical social worker, said that while positive things can come from social media, such as connecting with family and friends or finding mental health resources, there’s also a dark side.  

“Social media, especially when someone has an overreliance on it, can amplify depression, anxiety, and feelings of inadequacy,” she said. “We see both sides – good and bad, and it’s been more of the negative side recently.”

Overusing social media is one of the more prominent negatives, and one that Dr. Matthew Carey, a psychiatrist at LMH Health Primary Care – 6th and Folks Road, sees more predominantly in younger patients. 

“It affects patients of all ages, but younger patients – particularly Gen Z and Millennials ages 18 to 35, are really struggling and more problematically,” he said.

The patterns he sees with over usage are parallel to those commonly recognized in addiction of any sort. Warning signs include an increasing fixation on social media and the inability to regulate time spent on apps, even when the person is paying significant consequences as a result. 

“The formula these social media giants have created to engage and addict people to their platforms, first for time and then money, is similar to the psychology you’d use in a casino,” Dr. Carey explained. 

What’s the science behind it? 

Your brain has a reward system, which developed as a way to reinforce and reward behaviors you need to survive. It releases a chemical called dopamine when your brain expects a reward, like when you eat. That reward is what encourages you to eat in the future.

Social media triggers the brain’s release of dopamine in a way similar to what a gambler experiences. When you get a notification, a like or a comment, the brain releases more dopamine, creating a cycle of craving and reward.

“You give someone a nugget of what they want, and it results in them being glued to that behavior,” Dr. Carey said. “Tech companies are using these same psychological tools in their platforms. If adults are having problems disengaging, you can imagine how hard it is for kids and teens.” 

Developing brains are more vulnerable to the risks of social media

That vulnerability is particularly evident in children and teens. Their brains are still developing the very systems that social media most aggressively targets, said Annas Boyer, director of youth community services for the Bert Nash Community Mental Health Center. 

“Kids’ brains are developing, and they are taking in information and learning to socialize and fit in,” she explained. “They don’t have a complete start/stop system that can help them decide if something is good or bad, so they’re looking to their environment for clues.”

Brianna Johnson, a licensed clinical professional counselor and child and family therapist at Heartland, said exposure to social media at a younger age is having a negative impact. 

“I’m seeing kids in elementary school that have phones, and they’ve got access to YouTube and they’re on Facebook Messenger and Instagram,” she said. “The effects aren’t great, and that really impacts them in middle school – especially when it comes to online bullying.”

Johnson explained that these developmental years are already difficult, as kids are trying to figure out who they are. Throw social media into the mix, and it just gets harder.

“Kids don’t have to be face-to-face with someone online, so they can say whatever they want in that space,” she said. “It can be hugely detrimental to a child’s mental health.”

Roblox and Discord raise increased concerns for Johnson. Unlike mainstream platforms such as Instagram or Facebook, which have at least some content moderation tools in place, Roblox and Discord have historically had less robust safeguards, making it easier for harmful interactions to go undetected. She’s seen an increase in bullying and in suicidal behaviors from kids who are active on those platforms. 

Warning signs social media use has crossed a line

Boyer said it’s important to watch for signs of social media addiction in both adults and children. For adults, red flags include neglecting work or responsibilities in favor of time online, using social media to escape stress or difficult emotions, feeling anxious or irritable when unable to check platforms, and losing sleep due to late-night scrolling. 

In children, warning signs include: 

  • Isolation paired with constant online activity
  • Disengaging from activities you previously enjoyed
  • Emotional volatility, aggression or withdrawal
  • Self-harm or suicidal ideation connected to online interactions

It can be hard for parents to determine what’s normal adolescent behavior and what’s a red flag. Boyer emphasized that it is important to talk with your kids and maintain an open dialogue.  

“If you can’t get through to them at all, or they won’t engage, seem really down, or they’re talking about hurting themselves, those are signs that it might be time to seek help,” she said.

Establishing limits

There’s no established, universal standard about how much social media is too much. But the experts agree – it’s important to limit the amount of time you spend on these platforms.

A 2023 advisory from former U.S. Surgeon General Vivek Murthy warned of the risks of social media on youth mental health, calling for stronger safeguards on platforms used by children and teens. The advisory cited an article from the Journal of Social and Clinical Psychology, recognizing that limiting social media use to 30 minutes daily has mental health benefits for young adults and adults. 

Johnson places limits on her own exposure to social media. 

“I’ve had a timer that goes off after I’ve been on Instagram for an hour, and it kicks me off the platform,” she said. 

What are the most important takeaways for parents? Be aware of what your kids are doing online, have an open dialogue and model consistent boundaries with social media. 

Dr. Carey also emphasizes the importance of real life and living it offscreen. It’s important to limit your screen time. Be present in your surroundings, notice what’s around you and take it all in.

“Our species has evolved over tens of thousands of years, and we’ve lived in the real world the whole time. Our brains are designed to live there, and they find happiness and meaning there more than any other place,” he said. 

“Open the door and go outside. It’s different every time, if you pay attention and notice. Walk around the block or go for a ride on your bike,” he said. “Challenge yourself to leave your phone at home. You’re not going to find happiness on a screen.”

The science is clear, and the clinicians are seeing it firsthand. Social media, used without awareness or limits, takes a real toll on mental health — especially for the young people who have grown up with it. 

The good news is that small, intentional changes can make a difference. Whether it’s setting a screen time limit, having an honest conversation with your kids, or simply putting your phone down and stepping outside, the experts agree that the path to better mental health starts with recognizing the pull of the screen and choosing, when you can, to look up.

Autumn Bishop is the marketing manager and content strategist at LMH Health.

Breakout

Hope has a number.
If you’re struggling, have concerns about your child’s safety, or you need someone to talk with, help is available in Douglas County.  

  • Call or text 988
  • Chat online at 988lifeline.org 
  • Visit the Treatment & Recovery Center (TRC) 24/7, 365 days a year for urgent mental health care for children and adults, and 24- and 72-hour mental health crisis stabilization services for adults. Learn more at trcdgks.org.