The Impact of Social Media on Gen Z and Millennials: A Psychological Perspective

Last updated: February 3, 2026

Gen Z and millennials are often called digital natives. Technology and social media are simply part of everyday life. And that comes with benefits: staying in touch with friends, finding inspiration, feeling recognised, joining communities, accessing information, and enjoying humour. At the same time, social media can also negatively affect mental health, especially if you compare yourself a lot, deal with constant stimulation, or feel like you always need to stay switched on.

It is important to say this clearly: the impact is not the same for everyone. Trimbos emphasises that personal characteristics and environment play a role, and that visual platforms such as Instagram and TikTok are linked, for some young people, to more body image concerns and more frequent anxious or depressive feelings.
https://www.trimbos.nl/kennis/digitale-media-gokken/expertisecentrum-digitalisering-en-welzijn/sociale-media-en-welzijn/invloed-jongeren/
https://www.trimbos.nl/actueel/nieuws/de-impact-van-sociale-media-op-het-welzijn-is-niet-voor-alle-jongeren-hetzelfde/

In this blog, we explain the psychology behind these effects and give you a practical plan to protect your wellbeing.

This article is meant as information and tips, not medical advice. If your symptoms continue for a long time or affect your daily life, discuss it with your GP.

1) Social comparison theory: why comparison happens so automatically

People naturally compare themselves to others. That helps us understand where we stand, what feels “normal,” and what we want to learn. The problem is that social media gives you an endless stream of comparison material. And most of it is a highlight reel.

A large meta analysis covering more than 60 years of research on social comparison shows that social comparison is linked to effects on self evaluation and emotions. So this is not a new phenomenon, but social media makes it constant and faster.
https://doi.org/10.1037/bul0000127

What this means in practice
If you often think after scrolling, I’m behind, I’m less than others, my life is boring, then you are probably in comparison, not in reality.

2) Self discrepancy theory: the gap between who you are and who you think you should be

According to self discrepancy theory, negative feelings can arise when there is a growing gap between your actual self and your ideal self, or between your actual self and who you think you should be.
https://doi.org/10.1037/0033-295X.94.3.319

Social media can make this gap feel bigger because you constantly see images of “ideal” bodies, lives, relationships, careers, and routines. Even if you know it is not fully real, your brain can still respond to it.

Signs that self discrepancy may be playing a role

• you quickly feel not good enough after looking
• you mainly change your behaviour to match an image
• you find it hard to feel satisfied, even when things are going well

3) Stress, stimulation, and FOMO: the feeling that you are always missing something

FOMO is the uneasy feeling that you are missing out and that other people are having a better experience. In research, FOMO has been linked to social needs and wellbeing, and it can make it harder to truly relax.
https://selfdeterminationtheory.org/wp-content/uploads/2014/04/2013_PrzybylskiMurayamaDeHaanGladwell_CIHB.pdf

Platforms strengthen this through notifications, stories, trends, and the pressure to stay visible.

The American Psychological Association published an advisory with recommendations for healthier social media use, including paying attention to sleep, comparison, cyberbullying, and actively shaping your online environment.
https://www.apa.org/topics/social-media-internet/health-advisory-adolescent-social-media-use

The U.S. Surgeon General also warned in 2023 that while there are benefits, there are also enough signals to suggest real mental health risks for young people and adolescents, and that we still do not know enough about safety.
https://www.hhs.gov/sites/default/files/sg-youth-mental-health-social-media-advisory.pdf

JOMO: the opposite of FOMO

Alongside FOMO, you increasingly hear about JOMO, the Joy Of Missing Out. The idea is simple: you consciously choose calm, recovery, and your own life instead of feeling like you have to be part of everything.

JOMO is not anti social. JOMO means choosing based on energy, not pressure.

8 practical steps to protect your mental health

Do a feed reset
Mute or unfollow accounts that consistently make you feel insecure, restless, or rushed.
Follow accounts that feel honest, educational, or calming.

Make comparison visible
Say to yourself: I’m comparing. Just labelling it already takes away some of its power.

Turn off notifications, except from real people
Keep only calls, texts, and messages from important contacts on.

Build a check routine
For example, check twice a day for 15 minutes. Outside those moments, put your phone away.

Stop scrolling when your body gives you signals
Tension in your chest, faster breathing, restlessness, aimless app hopping. Those are signals, not weakness.

Move your phone, change your behaviour
Do not leave your phone on the table. Put it in a drawer or in another room. Attention is also shaped by your environment.

Make your evenings calmer when it comes to screens
Sleep is a foundation. If you notice that social media affects your sleep, stop 30 minutes earlier and do something offline instead. Thuisarts has good tips for sleeping badly.
https://www.thuisarts.nl/slecht-slapen

Choose your JOMO moments
Plan one moment a week where you consciously say no to stimulation. A walk, a book, a warm bath, exercise, cooking, or simply doing nothing.

Mini challenge: 7 days from FOMO to JOMO

Day 1: turn off notifications
Day 2: mute 10 accounts that trigger you
Day 3: keep your phone off your bedside table
Day 4: choose 2 fixed check moments a day
Day 5: spend 1 evening without scrolling
Day 6: meet someone without having your phone on the table
Day 7: reflect, what gave you peace and what cost you energy?

What this has to do with Like Charlie

Like Charlie is here to make mental health easier to talk about and to start and keep the conversation going. Social pressure, doubt, and comparison often come back in people’s stories, which is why we want to make those themes visible and easier to discuss.

View all story print T shirts:
https://www.likecharlieclothing.com/collections/t-shirts

Discover the question card game to make real conversations easier:
https://www.likecharlieclothing.com/collections/vragenspellen

Read our story and find out who Charlie is:
https://www.likecharlieclothing.com/pages/het-verhaal

Helpful resources

If social media is clearly increasing your low mood, anxiety, or stress, talk about it with someone you trust and contact your GP.

Young people (16 to 27): https://www.injebol.nl/
Adults: https://mindhulplijn.nl/
About mental health symptoms, Thuisarts: https://www.thuisarts.nl/onderwerpen/psychische-klachten

FAQ

How do I know if social media is not good for me?

If you often feel more restless, compare yourself more, feel lower in mood, sleep worse, or experience something that feels like addiction after using it.

Does a detox help, or is cutting back better?

For many people, cutting back works better than going all or nothing. Start by turning off notifications and setting fixed check moments.

Why does comparison keep coming back?

Because social comparison is a normal human mechanism. Social media simply makes it constant and visual, which can make it hit harder.

What is the smallest step that has an immediate effect?

Turning off notifications and muting 10 accounts that make you feel unsettled.

Sources

Trimbos, social media and wellbeing, impact on young people
https://www.trimbos.nl/kennis/digitale-media-gokken/expertisecentrum-digitalisering-en-welzijn/sociale-media-en-welzijn/invloed-jongeren/
https://www.trimbos.nl/actueel/nieuws/de-impact-van-sociale-media-op-het-welzijn-is-niet-voor-alle-jongeren-hetzelfde/

Social comparison, meta analysis (Gerber, Wheeler, Suls, 2018)
https://doi.org/10.1037/bul0000127

Self discrepancy theory (Higgins, 1987)
https://doi.org/10.1037/0033-295X.94.3.319

FOMO research (Przybylski et al., 2013)
https://selfdeterminationtheory.org/wp-content/uploads/2014/04/2013_PrzybylskiMurayamaDeHaanGladwell_CIHB.pdf

APA advisory on social media (2023)
https://www.apa.org/topics/social-media-internet/health-advisory-adolescent-social-media-use

U.S. Surgeon General advisory (2023)
https://www.hhs.gov/sites/default/files/sg-youth-mental-health-social-media-advisory.pdf