Social media affects young people’s mental health mainly through sleep, comparison, online abuse and the pressure to keep up an image. In a 2026 study of 912 athletes aged 12 to 24, 47.7% reported poorer sleep quality and 25.4% reported stress or anxiety related to their social media use. This guide sets out what the research shows and the habits that reduce those effects for students, athletes and parents.
Social media can be a great source of connection and support. But whether you use it to keep up with friends, stay on top of school group chats, or build a presence as an athlete, life behind the highlight reels, scores, and flawless posts takes a real psychological toll. As Athlete365 highlights, taking control of your scroll is essential because new research suggests platform use affects sleep, performance, and mental health. Finding a healthier balance requires conscious effort and intentional habits both on and off the field.
At Sophia High School, we take mental health seriously. In November 2026, our Advocate and Head of Mental Health, Ms Helen McGilloway, conducted a dedicated Mental Health Awareness session exploring how emotions affect young people’s thoughts and behaviours, alongside practical strategies to support emotional regulation, resilience and positive mental wellbeing.
Between endless scrolling, academic stress, peer comparison, and toxic comment sections, staying healthy online requires conscious effort. Here is a look at what recent research shows about social media’s impact, and direct advice on how to support your mental wellbeing.
Social Media and Mental Health Stats: What the Research Shows
If you feel like social media drains your energy or messes with your focus, you aren’t imagining it. A 2026 study by researchers at the ReFORM IOC Research Centre, published in Frontiers in Psychology, surveyed 912 young athletes aged 12 to 24 about how daily platform use affects them:
- Daily use is standard: 93.4% of young athletes use at least one social media platform every single day.
- It disrupts recovery: 63.6% reported that social media interferes with their training or recovery.
- It causes real anxiety: 25.4% experience stress or anxiety related to their social media habits.
- Online toxicity is common: 10.4% have been targeted by online abuse, harassment, or negative comments, and only a minority of them sought support.
- It wrecks sleep: 47.7% noticed a negative hit to their sleep quality, which affects mood, concentration, and performance in class or on the field.
- Image pressure is intense: 29.2% feel pressure to maintain a specific image or persona online.
While these stats focus on young athletes, similar patterns can affect students and young people handling school stress, social pressures, and digital distraction every day.
What Can Impact a Young Person's Digital Wellbeing?
A young person’s digital wellbeing depends on how, when and why they use their devices. The research above points to five factors:
- Passive scrolling. Algorithmic feeds keep serving new content, which lengthens sessions and increases comparison.
- Late-night use. Notifications and screens close to bedtime delay sleep and lower its quality.
- Comparison with curated posts. Highlight reels show the best moments of other people’s training, school days and lives.
- Online abuse. Negative comments and messages reach young people at home, outside the hours when a parent, teacher or coach is around.
- Image pressure. Keeping up a persona for followers, sponsors or classmates adds a daily workload.
Practical Ways to Protect Your Mental Health on Social Media
1. Stop Mindless Scrolling
Endlessly scrolling through algorithmic feeds like TikTok or Instagram Reels is usually where comparison and anxiety start to develop.
- What to do: Switch from passive scrolling to active use. Use social media to send a message, search for something specific, or post deliberately, then close the app.
- Fix your feed: Tap “Not Interested”, unfollow accounts that trigger negative self-talk, or mute topics that spark stress. Retrain your algorithms to show content that actually uplifts or informs you.
2. Guard Your Sleep and Recovery Time
Rest covers your mind as well as your body; your brain needs quiet time to process daily stress. Checking notifications right before bed keeps your brain wired when it should be winding down.
- What to do: Set a clear digital cutoff time at least 30 to 60 minutes before going to sleep. Charge your phone across the room or outside your bedroom so you aren’t tempted to check it at night.
For more on how screens and sleep interact, read Screen Time and Online Learning: What the Evidence Actually Says.
3. Set Healthy Boundaries on What You Share
Putting yourself out there, whether as an athlete, student representative, or creator, still leaves you in charge of how much of your life other people can see.
- What to do: Keep core areas of your life private. Utilise built-in platform controls and automated comment filters to hide offensive words or unwanted direct messages automatically.
Athletes building a public profile can read more in Preparing Athletes Not Just for the Podium, But for the Platform.
4. Take a Step Back
Once a week, ask yourself two questions:
- Which accounts or interactions leave me feeling positive, and which leave me feeling uncomfortable or anxious?
- What could I do differently if I notice social media affecting my mood?
Mental Health in Schools: How Sophia Supports Students
Schools are one of the places where young people’s mental health is noticed and supported every day. NHS England’s 2023 survey found that 20.3% of 8 to 16 year olds in England had a probable mental disorder, as did 23.3% of 17 to 19 year olds.
At Sophia High School, support for mental health is part of the school day:
- Holistic Horizons every day. Every student meets their form group and form teacher for 15 to 20 minutes of Holistic Horizons, our PSHE (Personal, Social, Health and Economic education) programme. Its themes include emotional regulation, managing stress, digital citizenship and online safety.
- A weekly mentor meeting. Every secondary-aged student meets an assigned mentor for 15 minutes each week to talk through pastoral and wellbeing needs.
- Dedicated mental health sessions. Our Advocate and Head of Mental Health, Ms Helen McGilloway, leads awareness sessions on emotions, emotional regulation and resilience.
- Small live classes. Classes of six to eight students help teachers notice changes in mood and engagement early.
Families of students with anxiety, ADHD or other additional needs can read Social Anxiety and Schooling: How Online Lessons Provide a Safe Space and ADHD and Online Schooling, or visit our SEND support page. Young athletes can see how lessons fit around training on our online school for athletes page. To ask about pastoral support, contact our admissions team.
Frequently Asked Questions
How does social media affect young people's mental health?
Social media affects young people’s mental health mainly through poorer sleep, comparison with curated posts, online abuse and pressure to maintain an image. In a 2026 study of 912 athletes aged 12 to 24, 25.4% reported stress or anxiety related to social media and 47.7% reported a negative effect on sleep quality.
What are the key social media and mental health stats for young athletes?
A 2026 study by the ReFORM IOC Research Centre found that 93.4% of athletes aged 12 to 24 use social media daily, 63.6% say it interferes with training or recovery, 29.2% feel pressure to maintain an online image and 10.4% have experienced online abuse. Only a minority of those targeted by abuse sought support.
What can impact a young person's digital wellbeing?
The research in this guide points to five factors: passive scrolling on algorithmic feeds, phone use close to bedtime, comparison with curated posts, online abuse and pressure to keep up a persona. Each one responds to changes in when and how a young person uses their device.
How long before bed should teenagers stop using their phones?
This guide recommends a digital cutoff at least 30 to 60 minutes before sleep, with the phone charging across the room or outside the bedroom. The gap gives the brain time to wind down after notifications and messages.
How can parents help a child manage social media?
Agree a cutoff time and a charging spot outside the bedroom, and talk through the two step-back questions in this guide together once a week. Show your child how to use “Not Interested”, mute and comment filters, and make sure they know they can report abuse to you, a teacher or a coach.
How do schools support student mental health?
Schools support mental health through PSHE lessons, pastoral staff and regular contact with a trusted adult. At Sophia High School, every student attends Holistic Horizons for 15 to 20 minutes daily, and every secondary-aged student meets a mentor for 15 minutes each week.
What should a young athlete do after receiving online abuse?
Block and report the account on the platform, save screenshots, and tell a parent, coach or school mentor. Turn on automated comment and message filters to reduce repeat contact. The 2026 ReFORM study found that only a minority of athletes who experienced abuse sought support, so encourage them to tell an adult early.
References
- Tooth, C., Kaux, J.-F., Tscholl, P., Touré, A., Muller, F. and Seil, K. (2026). The influence of social media on young athletes’ mental health: a cross-sectional study. Frontiers in Psychology, 17. ReFORM IOC Research Centre.
- Tuakli-Wosornu, Y. A. et al. (2024). IOC consensus statement: interpersonal violence and safeguarding in sport. British Journal of Sports Medicine.
- Journal of Issues in Intercollegiate Athletics: The Impact of Social Media on the Mental Health of Student-Athletes.
- NHS England (2023). Mental Health of Children and Young People in England, 2023.
- Athlete365: athlete365.org
