FOMO & Anxiety in Teens: How Social Media is Impacting Mental Health

You might have heard teenagers say things like: 

“I can’t believe I missed that party.” 

“She didn’t even tag me in the photo.” 

“I saw everyone at the beach this weekend… why didn’t they invite me?” 

You may remember feeling this way yourself. It’s not just casual disappointment. It’s something deeper.  

This is the fear of missing out, better known as FOMO, and it’s become an everyday part of life for Gen Z. 

We all know social media can be fun. It helps teens connect with friends, discover trends, and feel part of something.  

But what’s not always talked about is how it also fuels anxiety, comparison, and low self-worth. The effects of social media on mental health, especially for teens, can be intense. And if we are being honest, the pressure to always “keep up” online isn’t doing anyone any favors. 

Let’s break it down, talk honestly, and figure out how we got here—and what we can do about it. 

It starts with a scroll. 

You’re lying in bed, checking Instagram stories or TikTok, and you see everyone hanging out…without you. They’re laughing, posting selfies, tagging each other, living their “best lives.”  

And just like that, you’re in your room, wondering what went wrong. 

This is FOMO. The fear that you’re not part of the fun, not included, not enough. And it’s happening every day to millions of teens.  

When every moment is documented and posted in real time, the chances of feeling left out go way up. 

Even if nothing’s actually wrong, even if it’s just a misunderstanding or you weren’t free that day, your brain doesn’t care. It registers rejection, exclusion, and loneliness. 

And guess what? That does something to your mental health. 

It’s not just about missing out on events.  

Social media also makes it easy to compare everything, from outfits to vacations to friend groups to body types. And when your feed is filled with highlight reels, it’s easy to feel like your own life just doesn’t measure up. 

This constant social comparison chips away at confidence.  

Teens might think, “Why don’t I look like that?” or “They’re doing so much better than me.” Even if they know that filters and edits are involved, the feelings can still hit hard. 

Psychologically, this kind of comparison has been linked to low self-esteem, anxiety, and depression. It’s not just in their heads. It’s in their bodies, too…tight chests, racing thoughts, stomach aches.  

And they don’t always know how to talk about it. 

Ironically, the more connected teens are online, the more social withdrawal they may feel offline. 

Here’s why.  

If a teen is constantly feeling left out or “less than” because of what they see online, they might start to retreat. They avoid social situations because they feel like they don’t belong. They stop putting themselves out there. They assume they won’t be invited, so they don’t even try. 

And this just adds to the cycle (the vicious cycle).   

Less social interaction means more time online, which means more comparison and more anxiety.  

It’s a loop that’s hard to break, especially without the right support. 

Let’s talk about sleep. 

Many teens go to bed with their phones. They tell themselves, “Just five more minutes,” but we all know how that goes.  

An hour later, they’re still scrolling. They’re watching videos, checking who liked their post, waiting for replies. And their brains never fully shut down. 

The blue light from screens messes with melatonin levels (that’s the sleep hormone), making it harder to fall and stay asleep. Add in the emotional rollercoaster of what they’re consuming, and you’ve got a recipe for sleep disturbances. 

Poor sleep affects everything: mood, focus, energy, and yes, mental health. Anxiety feels worse when you’re tired. So does depression.  

It’s all connected. 

Now, this isn’t all doom and gloom.  

Social media isn’t inherently bad. There are positive effects of social media on mental health, too, especially when it’s used mindfully. 

Some teens use platforms to talk openly about mental health, find communities they relate to, or raise awareness about causes they care about. Many have found genuine support networks online…people they can talk to when they’re struggling. 

For marginalized teens, online spaces can offer comfort, validation, and connection they might not get in real life. In some cases, social media helps them feel less alone. 

But it’s all about balance.  

When the negatives outweigh the positives, that’s when we need to pause and reassess. 

Multiple studies have shown a strong connection between social media and depression and anxiety, especially among adolescents. 

One study found that teens who spend more than three hours per day on social media are more likely to report mental health issues. Another found that those who engage in more image-based platforms (think Instagram and Snapchat) show higher levels of body dissatisfaction and anxiety. 

And yet, knowing all this doesn’t make it easy to stop. 

Social media is addictive.  

Likes give you a hit of dopamine. Notifications trigger your brain’s reward center. Algorithms are designed to keep you hooked.  

So even when teens know they feel worse after scrolling, they can’t always walk away. 

Gen Z is the most online generation we’ve ever seen. But they’re also the most vocal about mental health. 

They talk about it, they advocate for it, they share resources. They know what burnout, anxiety, and depression look like. They know the terms. They’re trying to figure it out in real time, together. 

But they’re also struggling. 

They grew up in a world where their worth often feels tied to likes, follows, and engagement. Where a moment without a phone can feel uncomfortable.  

Where “quiet time” is filled with noise from everyone else’s lives. That constant buzz doesn’t leave much space for self-reflection or peace. 

One of the biggest tools we can give teens is digital literacy. It’s the ability to understand what they’re consuming, how it affects them, and how to manage it. 

This means helping them: 

• Recognize when something online is making them feel worse 

• Understand that people only post what they want others to see 

• Learn how to set boundaries (like screen-free time or muting triggering accounts) 

• Get comfortable logging off, without guilt or fear 

Digital literacy isn’t about banning phones. It’s about making smarter choices and knowing when enough is enough. 

If you’re a parent, teacher, or someone who works with teens, here’s the hard truth: lecturing doesn’t work. Neither does shaming or banning apps completely. 

What works is open conversation. 

Ask questions like: 

• “How does Instagram make you feel after you use it?”  

• “Do you ever feel pressure to look or act a certain way online?”  

• “Are there accounts that make you feel good about yourself?”  

Let them know that it’s okay to be overwhelmed. That it’s okay to take a break. That real life matters more than likes. 

Also, model the behavior yourself. If you’re always glued to your phone, it’s hard to convince a teen to do otherwise. Set the tone. 

If you’re a teen reading this, this part is for you. 

It’s not weird to feel anxious after scrolling. It’s not just in your head. These platforms are literally designed to grab your attention and keep you coming back. 

But your worth isn’t tied to how many people watched your story.  

You’re more than your posts, your feed, or your follower count. You don’t have to be “on” all the time. You’re allowed to rest, to log off, to protect your peace. 

And if you’re struggling with your mental health, please talk to someone. A friend, a parent, a counselor.  

You’re not meant to figure this out alone. 

There’s no single answer.  

Social media isn’t going away. But we can change the way we use it and how we talk about it. 

The psychological effects of social media on youth are serious, but they’re also something we can address. With better conversations, more awareness (and a little bit of honesty), we can create a world where social media adds value, not stress. 

Let’s help teens understand that missing out sometimes is okay. That comparison isn’t the whole story. And that taking care of your mental health is more important than curating a perfect feed. 

Because real connection will always matter more than likes.