Is it Time for Your Child to Take a Break from Social Media?
Parents across Canada share a concern that didn’t even exist 15 years ago. They collectively wonder – does my child spend so much time on social media that it’s becoming unhealthy? It has certainly become a hot topic of late, with one of the world’s largest conglomerates on trial for allegedly designing social networking apps to foster addictive behaviors in adolescents. Many Canadian parents feel overwhelmed, anxious, and powerless regarding their children’s (particularly young teenagers’) usage of platforms such as Instagram, TikTok, Snapchat, and YouTube.
As a parent, you’re experiencing your own rumblings of concern, noting that your child may be forming a habit that requires them to pump the brakes on usage. But at the same time, you recognize that social media may have had a positive impact on them, allowing your child to make social connections that they may have struggled with in traditional settings (at school). It may also have allowed them to maintain friendships with peers from prior schools, community gatherings, and those they met while on vacation. Further, it may have created a space for self-expression, identity exploration, and engagement in creative, interest-driven learning activities. As a result, you’re hesitant to intervene because you don’t want to take away the positive benefits your child gains from social media.
To help you determine if your child is spending too much time on Instagram, TikTok, Snapchat, or YouTube, we have put together a list of signs of unhealthy social media usage among kids, complete with a recommendation for a healthier path forward.
10 Signs That it’s Time for Your Child to Take a Break from Social Media (and what else parents need to know)
- They get irritable, restless, or anxious when they are not able to get online and check their profiles
- They feel unsettled when there is no access to the internet, or when one of their social networks is not working (or functions more slowly than usual).
- They use their phone to access social media when it is not safe or appropriate, such as when riding a bike or doing chores like mowing the lawn.
- They prefer to communicate with friends and family through social media rather than face-to-face.
- They feel the need to share everyday things all the time, on social media.
- They think that others’ lives are better than theirs, based on what we see from similarly aged influences on social media.
- They have attempted to control or cut down on usage without success.
- They go on social media as a means to cope with and escape negative feelings.
- They have not been truthful with you about being on social media after they have been told to take a break.
- They express feelings of sadness or depression when they don’t receive engagement (likes, comments, or shares) on social media.
If two or more of these behavioral signs of unhealthy social media use are evident in your child, it is indeed time for them to take an extended break. Studies suggest that a one-week complete abstinence break can significantly correct behavior, after which regular daily breaks, such as during meals or for 1–2 hours before bedtime, are recommended. Longer “digital detox” periods of 30 days may be required to break more concerning habits.
It’s also important to note that about 20% of Canadian children and youth are affected by a diagnosed mental health issue that may be related to unhealthy social media use. Research confirms that if your child has any of the following, it’s time to take a break to reevaluate social media usage while they work through things with your family counselor:
A Natural Alternative to Social Media
When taking a break from social media (and then again upon return to usage) you will need to be proactive in providing your child with alternative activities that provide them with a similar rush of engagement that digital screens have provided them. For this, we ask that you look to the science of what made them so invested in social media in the first place.
Social media functions as a “dopamine machine” for children, using variable rewards such as likes, comments, and shares to trigger intense pleasure signals in the brain. This constant stimulation can create a habit-forming cycle, potentially desensitizing young brains to real-world rewards, causing negative emotions when not “logged on” (as per above) and reducing focus on other activities that they once enjoyed. The good news, is that NATURE is also a dopamine machine!
Activities in nature boost dopamine in adolescents by engaging them in rewarding, tangible, and calming experiences that stimulate natural neurotransmitter production, acting as a direct countermeasure to the compulsive, instant-gratification “hits” of social media.
Spending time outdoors reduces the stress hormone cortisol, lowers anxiety, and replaces the addictive “loop” of digital notifications with healthier, sustainable neural rewards. Immersive nature activities that combine physical exertion and exposure to sunlight are the most effective for significantly increasing dopamine levels. Integrate family activities like biking, climbing, hiking, paddling or pickleball into your child’s weekly routine. Also give gardening a try. The combination of physical activity, sensory interaction with nature, and the sense of accomplishment from nurturing plants or harvesting produce triggers the release of dopamine.
Furthermore, when they are ready to return to social media in a healthy way, they can integrate their involvement in highly-engaging outdoor activities into social media, having a positive impact on their peers in the process. View more on the positive influence that kids can have on others by promoting outdoor-living on social media.
We hope that everything above helps parents work together with their kids to be more mindful, and find a healthy balance between digital activities and outdoor activities.
