“Left Out, Logged In”: How Social Media Impacts Teen Mental Health (and How Therapy Can Help)

For today’s teens, social media is more than just an app on their phone, it’s the hub of their social world. It’s where they connect with friends, share experiences, and even measure their sense of belonging. As a parent, it can be confusing or even frustrating to watch your teen so drawn into their screen. But for them, being “logged in” often feels as important as showing up in person.

While social media offers connection, creativity, and fun, it also carries risks for teen mental health. At Tri Lotus Psychotherapy, we often meet parents who feel unsure how to support their teen as they navigate the pressures of the online world.

How Social Media Affects Teen Mental Health

Even when teens seem “fine,” the constant pull of social media can quietly create stress and strain. Some of the most common struggles include:

• Anxiety from always being “on.” Teens often feel pressured to respond instantly to messages or comments, worried they’ll lose friends if they don’t.
  
  

• Depressive symptoms from comparison. Scrolling through highlight reels of peers can leave teens feeling less-than, left out, or invisible.
  
  

• Friendship tension. Unspoken rules; liking, tagging, replying quickly, can spark drama, misunderstandings, and hurt feelings.
  
  

• Fear of Missing Out (FOMO). Seeing others hanging out without them can feel like rejection, even when it’s not intentional.
  
  

• Burnout from never unplugging. Teens rarely get a real break, and the emotional toll can build up over time.
  
  

As a parent, it’s not always easy to relate, you didn’t grow up with likes, streaks, or group chats. But these experiences are very real for your teen, and their emotions deserve to be taken seriously.

How Therapy Can Help

Teen counselling provides a safe, supportive space for your child to explore what they’re feeling, learn coping skills, and build resilience. Therapy isn’t about telling them to quit social media, it’s about giving them tools to handle the ups and downs of friendships, online pressure, and self-esteem challenges.

At Tri Lotus Psychotherapy, our therapists use evidence-based approaches tailored to the unique needs of teens:

Cognitive Behavioural Therapy (CBT)

CBT helps teens notice unhelpful thought patterns and reframe them. For example:

• “Everyone’s mad at me because they didn’t invite me.” → “It doesn’t mean they’re mad; sometimes plans happen last-minute.”
  
  

• “If I don’t respond fast enough, I’ll lose my friends.” → “True friends will understand if I can’t always be available.”
  
  

These shifts may sound small, but they can dramatically ease stress and build self-confidence.

Dialectical Behaviour Therapy (DBT)

DBT offers tools for managing big emotions (panic, sadness, or anger) that can flare up after seeing a post.

Teens learn mindfulness techniques to stay grounded, and interpersonal effectiveness skills to set boundaries, say no, and communicate more clearly with peers.

Acceptance & Commitment Therapy (ACT)

ACT encourages teens to accept tough emotions (like jealousy, rejection, or sadness) as part of being human. Instead of chasing likes or approval, they learn to stay connected to their core values: kindness, honesty, creativity, or whatever matters most to them.

In teen therapy from an ACT perspective, they learn how to detach from unhelpful thoughts and learn to cope with difficult emotions in a way that does not feel as overwhelming.

What to Expect in Teen Therapy

Parents often wonder: what happens in sessions? Here’s what you and your teen can expect:

• Therapy is collaborative and respectful, your teen won’t be lectured or judged.
  
  

• It’s not about quitting social media, but about using it in healthier, less stressful ways.
  
  

• Sessions focus on building coping skills for stress, anxiety, and friendship challenges.
  
  

• Teens learn to set healthier boundaries online and offline.

• Teen's parent(s) may be asked to join a session to further explore recommendations of what could be helpful at home.
  
  

• Most importantly, they discover they are not alone in what they’re going through.
  
  

Sometimes, progress looks like fewer emotional meltdowns after seeing a post. Other times, it’s about finding balance, logging off for a while, reconnecting with hobbies, or feeling more confident in friendships.

How Parents Can Support Their Teens

Your role as a parent is crucial. You can help by:

• Checking in regularly. Ask open questions: “How are things with your friends online?”
  
  

• Validating their emotions. Even if it seems trivial to you, respond with empathy: “That must feel really hard” or “I’m here if you want to talk.”
  
  

• Respecting safe boundaries. Avoid trying to control every online interaction, but stay available as a safe space.
  
  

• Encouraging balance. Support healthy offline activities (sports, art, family time) that provide a break from the screen.
  

Why Choose Tri Lotus Psychotherapy?

At Tri Lotus Psychotherapy, we know the relationship between therapist and teen is the foundation of successful counselling. Our Calgary teen therapy services are grounded in authenticity and creativity.

• We meet teens where they’re at, sometimes that means starting with a game, a metaphor, or even “Emotion Uno” to help them open up.
  
  

• Our therapists are trained in CBT, DBT, and ACT, offering flexible approaches that adapt to your child’s needs.
  
  

• Above all, we aim to create a space where your teen feels safe, supported, and understood.

• We can provide therapy for the parents too! Parenting teens can be stressful and you deserve a space to feel heard, understood, supported, and maybe get some tips or guidance, if desired.
  
  

Parenting a teen in the age of social media isn’t easy, but you don’t have to do it alone. With the right support, your teen can learn to navigate social media stress, manage friendship challenges, and build resilience for the future.

If you’re ready to explore how teen counselling in Calgary can help your family, our therapists are here to walk alongside you and your teen.