Nearly four in 10 teens and young adults (38%) reported symptoms of moderate to severe depression in 2020, up from 25% in 2018. We often assume social media contributes to the issue, but the truth is more complicated. Teens can use social media and the internet to find mental health information, advice, or support. But teens with mental health challenges also can be at risk for unhealthy behavior online.

For the many families dealing with mental health issues, know that there is help out there. Use this list of family services to find resources for a range of needs. Also, use the tips below to help your kid balance the risks and rewards of social media.

Talk to your kids about the places they feel supported online.

Kids who feel safe, supported, accepted, and understood are better able to make it through difficult times. Ask what they like about particular platforms and sites. What is it about the community that gives them a sense of belonging? Ask who they follow on social media and what they like about them. Show interest in their online lives and try not to judge.

Ask if they ever see things online that make them feel unsafe.

Do they ever see racist comments, hate speech, or bullying? How do they respond? Walk them through steps they can take. They can ignore the person, take screenshots for evidence, block the person on the platform, and report it to an adult. Tell them they can always come to you when something upsets them.

Think twice before taking away the phone.

Before you shut off the phone or tablet as a consequence for their behavior, think about whether they’re using the device to cope with mental health problems. The online world -- despite its faults -- can help kids stay connected to friends, find a supportive community, and get trustworthy health information. If you still need to take away the device, make sure they have access to alternative resources.

Pay close attention to social media if your kid is already struggling offline.

Watch for warning signs of mental health problems. These might include drug/alcohol abuse, loss of energy, frequent sadness, or avoiding contact with others. Create a family media agreement. This can help you set expectations for what they do online and how much access you have to their social media accounts, and guide their decisions when you aren’t around. Parental controls can help you manage what they do when you’re not there.

If you need help now

National Suicide Hotline: (800) 273-TALK (8255)

Crisis Text Line: 741741

CHOOSE A PRACTICAL AND REALISTIC HABIT THAT WILL INCREASE WELL-BEING.

The key is that this is a simple step you can do every day. This may be that nagging thing you’ve been telling yourself for years like, “I know I should do more of ___________.” For example, this might be as simple as drinking more water or calling your mom once a week. Or maybe it’s sweeping the kitchen floor at the end of the day, or saying goodnight to your teenager before they disappear into their room for the night.

What is key here is to keep it small and meaningful. You might not see big results or differences in your life immediately, but this is about building a stronger foundation, one tiny step at a time. The regularity of these routines calms the nervous system during times of persistent stress and builds patterns that increase stamina.

MAKE ONE POSITIVE CONNECTION EACH DAY.

Under stress, we are all more apt to notice the negative. Our worries get louder, and it can be easy to feel overwhelmed and hopeless at times, causing us to withdraw or disconnect further from those around us and focus on self-protection. At a time when we have so little control over the bigger picture, the power of what we can choose becomes even more prominent. And positive connection moves us out of those extreme survival stances into a more socially-engaged and resilient state.

Choose to have at least one positive interaction each day. This may be in-person, over email, or online. By intentionally expressing gratitude, appreciation, or positive humour with another person, you are contributing to both your own and another’s resilience.

PAUSE AND REALLY FOCUS ON NOW.

Anxiety and stress pull our attention to the future and worries of “What if…?!” One of the most important steps we can take is to give our attention regular breaks of coming fully into the present. I mean the very immediate now – the rice you are cooking, the smell of the air in the morning, the rhythm of your breathing – even if you are feeling stressed. By bringing the attention of our mind, body, and actions together in one place, we are able to pause and reset our brain and energy.