By Elpida Kontomaru, Psychologist – Psychotherapist, MSc in Adolescent Mental Health: Cognitive-Behavioral Therapy (CBT)
Mobile phone use is now an integral part of teenagers’ daily lives. Mobile phones are used to communicate with friends, stay informed, for entertainment, and for school-related activities. For many young people, the cell phone is one of the primary means of social interaction and participation in the digital world.
Scientific research shows that the use of technology in and of itself is not necessarily problematic. In fact, digital media can have positive aspects, such as communication, access to information, and opportunities for creative expression. However, when use becomes excessive or begins to affect a teenager’s daily life, researchers refer to “problematic smartphone use.” This term is used when smartphone use negatively affects an individual’s functioning, relationships, or mental well-being (Fischer-Grote & Kothgassner, 2021).
Problematic use isn’t defined solely by the amount of time someone spends on their phone. What matters more is how it affects their daily life. Some signs that may indicate that use is becoming problematic include difficulty limiting usage time, neglecting schoolwork or other activities, reduced sleep due to cell phone use, and intense frustration or irritability when the device is not accessible. Additionally, a reduction in offline social interaction or the use of the cell phone as a way to avoid negative emotions may be observed.
Many studies have examined the relationship between excessive smartphone use and adolescents’ mental health. Systematic reviews and meta-analyses indicate that problematic smartphone use is associated with increased levels of anxiety, depressive symptoms, and a lower quality of life among young people (Sohn et al., 2019; Yang et al., 2020; Augner et al., 2023) . At the same time, heavy use of digital devices has been linked to sleep problems, particularly when the phone is used late at night or just before bedtime. Exposure to screen light, as well as the constant psychological stimulation from social media or messages, can make it difficult to fall asleep and may impair sleep quality (De Sá et al., 2023; Dibben et al., 2023).
At the same time, researchers emphasize that it is not only the duration of use that matters, but also the way it is used. For example, passive use of social media, such as constant scrolling without active interaction, appears to be more strongly linked to negative effects on mental well-being. Furthermore, the family environment and the quality of relationships within the family play an important role (Marino et al., 2021).
In this context, the role of parents is particularly important. Research shows that a balanced approach is more effective than strict prohibition or a complete lack of boundaries. Excessive prohibition often creates conflict and can encourage secretive use, while complete freedom without rules can lead to excessive use.
Some helpful strategies include setting clear and realistic limits on screen time, avoiding mobile phone use before bed, and encouraging offline activities such as sports, hobbies, or socializing with friends. It is equally important to have an open conversation about how teenagers use social media and what experiences they have in the digital space. Parents can also serve as role models through their own balanced use of technology.
Ultimately, the most important protective factor seems to be not just the rules, but the quality of the relationship between parents and teenagers. When young people feel they can talk openly about their online experiences without fear of criticism or punishment, they are more likely to develop a healthier and more balanced relationship with technology. In this way, technology can remain a useful tool in teenagers’ daily lives without negatively impacting their development and well-being.
