Teenagers today are growing up in a world in which constant connectivity is normal. That comes with new pressures and new anxieties, including phone notification anxiety.
Although the social etiquette for responding to messages is still evolving, many teens feel texting pressure, which is the obligation to get back to people quickly. In addition, some young people are feeling stressed due to being bombarded with notifications dozens or even hundreds of times every day.
Meanwhile, social media poses several other risks to mental and emotional health, which can complicate the experience of notification anxiety. For example, notification anxiety can often be linked to the fear of missing out (FOMO) or social media addiction. We’ll explore these ideas by discussing:
Surveys find that people spend roughly 6 to 7 hours per day on screens connected to the internet.[1] But when it comes to constant connectivity stress, it’s not just internet usage that contributes.
Even people who don’t use their phones or computers for several hours per day are still living in a world of constant connectivity. This refers to the expectation that someone should always be in contact with others through digital devices. It can also involve response time anxiety, as teens may feel expected to reply quickly and be available at all times. Other signs include:[1][2]
The stress that can come from using devices, the internet, and social media is not simply due to overuse. It also comes from the expectation that you should respond quickly and be available at all times.[2] This always-online anxiety can make it difficult for teens to fully disconnect from their devices.
This can create the phenomenon known as notification anxiety. It may be particularly relevant to teens and young people because, unlike older adults who came of age before social media and smartphones, they’ve grown up with constant connectivity being the norm.
Notification anxiety is one of several difficulties that can arise in the digital lives of teens. It’s anxiety related to notifications from social media and messaging apps and can include phone-checking anxiety, such as repeatedly checking for new messages. Teens may feel:[2]
While constant connectivity can be a source of irritation for some, others may be more deeply affected by it. If a teenager is feeling extremely anxious about their phone, social media, and notifications, they may experience symptoms commonly associated with anxiety disorders, including:[3]
These symptoms may indicate that professional mental health treatment is necessary, particularly if they’re impacting daily life in a significant way.
There are many mental and emotional difficulties that can arise from social media use, and they often intertwine. For example:
These different related issues highlight that notification anxiety is not straightforward. Even though a group of teenagers might relate to each other’s notification stress, it doesn’t mean they’ve all got the same problem.
One might be grappling with a desire to belong, while another struggles with a need to please others by being constantly available. It’s important to explore your teen’s unique difficulties to understand what’s going on.
Mission Prep is here to help you or your loved one take the next steps towards an improved mental well-being.
Understanding message anxiety is the first key step for parents wishing to support their teens with phone-related mental health difficulties. But what can you do to support them? Here are some different ideas for helping your teen lower their anxiety levels:
One way to help manage notification anxiety in teens is by making mealtimes a screen-free zone. Although this might be met with friction initially, it can provide a quiet space for teens to relax, away from their phones and computers.[7]
Depending on your parenting style, you could also emphasize screen-free nighttimes, when teens leave their screens outside their bedrooms to go to sleep. It might help to back this up with scientific explanations, such as that good quality sleep is an essential neurological function that can be disrupted by screen use.[7]
Crucially, it’s important to model the behaviors that you ask of your teen. If they can see you have a functional relationship with your phone, it will mean more to them than any house rules you try to impose.[7]
A key part of cognitive-behavioral approaches to anxiety is psychoeducation, which means explaining how thoughts and behaviors maintain high levels of distress. Parents can provide psychoeducation to teenagers by explaining how notification anxiety might work.
For example, teens might link the thought, ‘I’m obligated to reply,’ with physical tension and the subsequent behavior of checking their phone. Of course, your teen’s unique experience will be different, so it’s usually helpful to ask them about their specific notification anxiety. Cognitive behavioral therapy (CBT) can help teens recognize that they have control over their actions and that thoughts aren’t facts.
Psychoeducation can also involve exploring how anxiety is often alleviated by exercise, in-person socializing, and fulfilling hobbies.
Detoxing from digital habits might induce anxiety for some teens. Some research suggests that taking a temporary break from smartphones and social media may benefit aspects of well-being. In one University of York project, students aged 12 to 13 gave up their smartphones for 21 days, with researchers reporting improvements in sleep and mood after the three-week period.[7]
Although some teens will outright refuse to take a break from social media, it’s worth mentioning to them that it’s always an option. You could even describe how much better you feel when you take a break from your own phone.
However, parents should remember that they are up against a technological landscape precisely designed to keep users’ attention. You can educate your teen about the addictiveness of these platforms in a neutral way to get across the value of taking a break.[7]
Mission Prep provides treatment for teens experiencing various mental health conditions. Mental Health support is a phone call away – call 866-901-4047 to learn about your treatment options.
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At Mission Prep Teen Treatment, we understand how it can be difficult for young people to separate from their online worlds. Phones might provide entertainment, connection, a fulfilling online identity, or validation from likes and followers.
Nevertheless, the drawbacks of social media can be incredibly disruptive to young people. If your teen is noticeably struggling and you’re no longer confident you can support them on your own, professional treatment might be a good option.
We offer tailored treatment programs, including our technology dependence treatment program that helps teens identify their specific digital difficulties and build new, healthy habits. It might involve improving sleep, relationships, and emotional regulation to support teens struggling with phone use.
Whether your teen could benefit from residential treatment at one of our locations or something more flexible, like an outpatient mental health program delivered virtually, our team can help. Mission Prep Teen Treatment accepts insurance and is in-network with most major providers. We are happy to help you check your insurance coverage for mental health care.
Learn about our admissions process online or call 866-901-4047 to speak with a caring member of our team who can answer any questions you might have. Reach out for a free, no-obligation conversation.
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