Marriage Counsellor and Psychologist Shivani Misri Sadhoo

In the past decade, social media has become an inseparable part of teenagers’ lives. Platforms like Instagram, Snapchat, TikTok, and Facebook have transformed how young people communicate, learn, and express themselves. While social media offers connection and entertainment, it also presents significant risks to teenagers’ emotional and mental well-being. Understanding these impacts is essential for parents, educators, and teens themselves, explains India’s top couples therapist and psychologist, Shivani Misri Sadhoo.

How Social Media Impacts the Emotional and Mental Health of Teenagers?

Self-esteem

One of the most notable effects of social media is its influence on self-esteem. Teenagers often compare themselves to carefully curated images and highlight reels shared by peers and influencers. This constant comparison can create feelings of inadequacy, jealousy, and low self-worth.

For example, seeing friends on luxurious vacations or receiving hundreds of likes on a photo may lead teens to feel that their own lives are dull or unimportant. Over time, this can damage their confidence and create a distorted perception of reality.

Cyberbullying

Cyberbullying is another serious issue linked to social media use. Unlike traditional bullying, online harassment can occur around the clock, leaving teenagers with no safe space to escape. Hurtful comments, rumors, or threats shared publicly can have devastating effects on a young person’s mental health, leading to anxiety, depression, or even suicidal thoughts. Studies show that victims of cyberbullying are more likely to experience emotional distress compared to those who are bullied offline.

Validation

The need for validation also affects teenagers’ emotional stability. Many young people become dependent on likes, comments, and followers to feel valued. When posts do not receive the expected engagement, teens may feel rejected or unworthy. This constant quest for approval can trigger stress and mood swings, undermining emotional resilience.

Sleep disruption

Sleep disruption is an additional factor often overlooked. Excessive screen time, especially late at night, interferes with healthy sleep patterns. Blue light emitted from phones can suppress melatonin production, making it difficult to fall asleep. Lack of proper rest affects concentration, academic performance, and mood regulation. Chronic sleep deprivation has been linked to higher rates of depression and irritability among teenagers.

Moreover, the fear of missing out (FOMO) is intensified by social media. Teenagers are frequently exposed to posts showcasing events, gatherings, and experiences they were not part of. This fear can lead to loneliness, social anxiety, and a feeling of exclusion. To avoid missing updates, some teens remain online constantly, further increasing stress levels.

However, it is important to note that social media is not inherently harmful. When used mindfully, it can help teenagers maintain friendships, find support communities, and learn new skills. The key lies in developing healthy boundaries and balancing online activity with real-world interactions.

Social media has a profound impact on teenagers’ emotional and mental health. From self-esteem issues and cyberbullying to sleep problems and anxiety, the risks are real and significant. Encouraging open conversations about online experiences, setting time limits, and promoting offline activities can help mitigate these effects. By fostering awareness and responsible usage, parents and educators can support teenagers in navigating social media in healthier, more positive ways.

Family habits are a lot more than just an activity practised at home to create a healthy family. It is a manner of life that brings the complete family together and boosts the eternal bond of love and support shared by every member of the clan.

Shivani says early childhood is the perfect time to instil healthy family habits in your child because they are more likely to grow into it and stay in the pink of health in their later years.

India’s leading Family counselor and couples therapist Shivani Misri Sadhoo discusses in more detail insights about healthy family habits and characteristics of a Healthy Family.

What are the healthy family habits that are key to happiness in your life?

Let us take a look at the healthy habits that promote a healthy family and support shaping the future of the child.

Have at least one meal together

Sitting together as a family and having a meal is one of the major healthy habits practised by a healthy family that has a remarkable impact on children. It presents them with a sense of belonging when every family member shares stories of what is happening in their lives over small conversations filled with laughter and smiles.

For example, talking to your children about what is happening at your workplace or the list of things you require to do prior to their grandparents’ visit tomorrow provides them an insight into how healthy households function and molds them for the future. It is also a good way to get to know more about what is happening at school and look out for any signs of bullying or child being any kind of victimization.

Allocate a minimum of 30 minutes toward fitness

This is another part of a healthy family habit to encourage your kids to spend time playing outdoors to make sure they are fit and active since daily exercise and healthy families are synchronized with each other. It also adds up as quality time to bond with your kid.

You can either go for a fitness activity such as yoga and aerobics or go in for a sporty thing like running in the park and swimming. You can also think of going for cricket coaching classes or taking basketball lessons together, to learn sports and stay fit at the same time.

Set a schedule apart to play

Kids love playtime. Whether it is a fun board game with your teens or something as simple as building blocks with your tiny ones, playtime is great to forget your worries and pay attention to what really matters – your kids and also a part of a healthy family habit. No matter how frequently you shower your little ones with toys, clothes, gifts, and other materialistic things, the sole thing that matters to them is your time.

You can also think out of the box and indulge in other fun activities such as gardening and connecting with nature. This healthy family habit also acts backward, as children are teachers too, this is a brilliant way to disconnect from your monotonous routine and connect with your child.

Have a no gadget zone

In the present day’s digital age, it is not an uncommon sight to see a screen between a parent and a child. Kids have become so accustomed to digital gadgets that they mostly find solace in watching a cartoon online or playing a game, which is not a good sign. To end this habit, and transform it into a healthy habit, consider having a no-gadget zone in your home. For instance, you can make your dining room a no-phone, no laptop zone so your family is able to enjoy uninterrupted meals together. However, this rule applies to parents too, as actions speak louder than words.

Maintain a bedtime routine

Reading a story to your child each night is one of the finest practices regarding healthy habits, and it can be more advantageous than you can imagine. Not just will it encourage them to read, open up a whole world of imagination, trigger their writing talent and form their listening skills, but it will also assist them to find comfort in the tone of your voice and the warmth of your hug. Furthermore, the healthy family habit of reading to your child will bring in a consistent bedtime routine, and help them fall asleep faster and have better sleep.

Plan your weekends in advance

Weekends and family time have always walked hand-in-hand. Let your family be aware of your plans or begin a discussion on what can be done, so your kids will look forward to every weekend with excitement. It is a manner of showing your commitment to a healthy family and sends out the message that even you are equally excited to spend your free time with them.

The plans are not needed to be too extravagant. You can go for simple and fun activities for kids like going to the beach and indulging in some delicious street food or taking them to the latest animated movies of their choice. However, give your best to stick to the plans made, as a broken promise might lead to a broken heart.

Have a look at their nutrition

No list of healthy family habits is fulfilled without the benefits of nutritious food. Encouraging your kids to have a nutritious diet is one of the cornerstones of good parenting. Rather than forcing your kids to eat their vegetables, make them aware of the nutritional benefits they offer. For instance, ask them to eat more carrots for a healthy vision or drink milk for stronger bones.

In this manner, they will know why they are asked to do it and will make it a part of life, rather than something to do simply because you said so. You can also encourage your kids to help out in the kitchen and cook up a storm with simple recipes, so they come to know the nutritional value of what they eat.

Eventually, it all comes down to you being the role model for your kids. Forming healthy lifestyle habits to encourage an active lifestyle for kids involves you altering your way of life too. Thus, it is essential to practice what you preach and be the one you want your child to become.