Social Media and Social Pressure Among Gen Z and Millennials

Last updated: February 3, 2026

For many Gen Zers and millennials, social media has become a regular place to stay connected, find inspiration, and express yourself. It can create connection and offer support. At the same time, it can also increase social pressure. For example through constant comparison, FOMO, and the feeling that you always need to be “on.”

In this blog, we share what research and trusted organisations say about this, along with practical steps you can already try today.

How social media can increase social pressure

Social pressure on social media usually does not come from just one person. It often comes from a mix of things:

• Comparison: you compare your inner world to someone else’s highlight reel
• Norms and trends: you feel like you have to join in to belong
• Image: pressure to show a certain version of yourself online
• Notifications and algorithms: your attention keeps getting triggered
• FOMO: the idea that you are missing something if you do not check

What makes it difficult is that this often happens without you noticing. You think you are “just relaxing,” while your brain is actually in evaluation mode.

What research says so far

There is not one simple conclusion that applies to everyone. The effects differ from person to person and from situation to situation. The Trimbos Institute, for example, highlights that social media can offer both opportunities and risks, and that not all young people experience the same effects.
https://www.trimbos.nl/kennis/digitale-media-gokken/expertisecentrum-digitalisering-en-welzijn/sociale-media-en-welzijn/
https://www.trimbos.nl/actueel/nieuws/de-impact-van-sociale-media-op-het-welzijn-is-niet-voor-alle-jongeren-hetzelfde/

At the same time, there are clear signs that heavy use and frequent comparison can be linked to lower wellbeing. A well known experimental study among students found that limiting social media use to around 30 minutes a day was associated with lower levels of loneliness and depressive symptoms over three weeks.
https://guilfordjournals.com/doi/10.1521/jscp.2018.37.10.751

The U.S. Surgeon General also warns that while social media can have benefits, there are enough signs that it may also pose risks to mental health in young people and adolescents, with recommendations for families, policymakers, and platforms.
https://www.hhs.gov/sites/default/files/sg-youth-mental-health-social-media-advisory.pdf

The American Psychological Association also offers practical guidelines for healthier use, such as paying attention to sleep, social comparison, cyberbullying, and digital habits.
https://www.apa.org/topics/social-media-internet/health-advisory-adolescent-social-media-use

Important: this does not mean social media is always bad. It often depends on how you use it, how long you use it, what kind of content you consume, and how vulnerable you feel at that moment.

10 practical tips to reduce social pressure

Here are some steps that start small, but often make a difference quickly.

1) Do a feed audit

Unfollow or mute accounts that consistently make you feel insecure, rushed, or less worthy. Follow accounts that feel more honest and calming.

2) Make comparison visible

Say to yourself what is happening: “I’m comparing.” Just naming it already makes it less powerful.

3) Pick a fixed time to check

For example, choose two moments a day. This removes the constant restlessness from your day.

4) Turn off notifications

Start with your biggest triggers: likes, comments, new videos, trending alerts. Only keep messages from real people on.

5) Put your phone physically further away

Not in your hand, not on your bedside table. Attention is also an environment issue.

6) Stop scrolling when you notice signals

Signals can include tense shoulders, faster breathing, switching between apps without thinking, or negative comparison.

7) Make your evenings calmer when it comes to screens

Sleep and screen use are connected. If you spend a lot of time on social media in the evening, start by stopping 30 minutes earlier. The APA mentions sleep as an important foundation that should not be compromised by social media use.
https://www.apa.org/news/press/releases/2023/05/adolescent-social-media-use-recommendations

8) Use a timer

Not as a punishment, but as support. Start with 45 minutes a day and see what it does.

9) Choose consciously what you consume

More education, humour, creativity, and real stories. Fewer accounts selling perfection.

10) Plan one offline moment that actually fills you up

Go for a walk, exercise, cook, call someone, listen to music, draw. Do something that brings your system back to yourself.

Mini challenge: 7 days with less social pressure

Day 1: turn off notifications
Day 2: mute or unfollow 10 accounts
Day 3: set a timer on your most used app
Day 4: keep your phone out of the bedroom
Day 5: replace one scrolling moment with something offline
Day 6: share one honest post or have one honest conversation with someone
Day 7: reflect: what brought you peace, and what still triggers you?

What this has to do with Like Charlie

At Like Charlie, we are all about making mental health easier to talk about and keeping the conversation going. Social pressure and comparison are themes we often hear about in people’s stories.

Our story print T shirts are designed to make these topics visible and to make conversations easier to start.
View all story print T shirts:
https://www.likecharlieclothing.com/collections/t-shirts

We have also developed a question card game to help people have real conversations in an accessible way.
Discover the question card game:
https://www.likecharlieclothing.com/collections/vragenspellen

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

When extra support is a good idea

If you notice that social media is consistently increasing your anxiety, low mood, or stress, or if you feel like you cannot stop anymore, talk about it with someone you trust or seek support through your GP.

Young people can visit In je bol:
https://www.injebol.nl/

Adults can visit MIND:
https://wijzijnmind.nl/

FAQ about social media and social pressure

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

Pay attention to signs like more comparison, worse sleep, more restlessness, feeling insecure more quickly, or the feeling that you cannot stop even though you want to.

Does a detox help, or is less simply better?

For many people, less works better than an all or nothing approach. A fixed time to check and turning off notifications already makes a big difference.

Why does comparison feel so automatic?

Because social comparison is a normal human mechanism. Social media simply makes it constant, faster, and often more extreme through highlight reels.

What is a realistic first step?

Turn off notifications and mute 10 accounts that trigger you. It is a small step, but often noticeable right away.

Sources

Trimbos knowledge page on social media and wellbeing
https://www.trimbos.nl/kennis/digitale-media-gokken/expertisecentrum-digitalisering-en-welzijn/sociale-media-en-welzijn/

Trimbos news article about differences between young people
https://www.trimbos.nl/actueel/nieuws/de-impact-van-sociale-media-op-het-welzijn-is-niet-voor-alle-jongeren-hetzelfde/

Experimental study on limiting social media and wellbeing (Journal of Social and Clinical Psychology, 2018)
https://guilfordjournals.com/doi/10.1521/jscp.2018.37.10.751

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

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