Self-awareness and emotional regulation

Digital self-awareness is essential for teens. Learning to manage its impact on their mood helps keep their well-being in balance. It can help them build their resilience and the control they feel over their lives.

It's not something that happens overnight, but there are plenty of steps that parents can take to support them: from figuring out how being online makes them feel, to boosting self-esteem, to challenging comparison.

• How is being online making my teen feel?
• Do they seem happy?
• Do they have a good balance?
• What can I tell from their mood and how it changes?
• Are they still taking part in hobbies they enjoyed? (Remember: leaving old hobbies behind is also part of growing up.)

Finding answers may not be instant, and these may not be things that they look to you to discuss. They may not be able to confidently identify any problems by themselves either.

You might notice physical, emotional or behavioral cues like:

• changes in their appearance, looking tired or not taking the same care over how they look.
• seeming distracted, irritable or compelled to post or check online accounts.
• reluctance or refusal to go to school, spend time with friends or take part in things that you know they enjoy.

These can develop suddenly or quietly over time, but can indicate that something may be off-balance.

Of course, these can all also be signs of normal phases that all adolescents go through. That's why your parenting instincts are so important – so trust them.

How online makes them feel

Does your teen talk about themselves positively? Or do they highlight their (perceived) faults or put themselves down?

A loss of self-esteem can indicate many things – including that their digital well-being may not be OK.

You might notice your teen posting their own altered selfies and interpret this as self-criticism. It's not unusual to want to look our best, but this could suggest that they feel they need to keep up with what they see online.

Teens can also feel under pressure to rack up 'likes' on their posts and may delete images or take down content if they don't feel that it gets a strong enough positive reaction. Instagram and Facebook now offer the option to hide like counts in both your feed and your personal posts.

Taking agency

If you're concerned that something is wrong, remind your teen that they have the power to change things.

We can passively consume what we see online without considering how it slowly affects how we feel. If they aren't seeing things that make them feel good about themselves, then perhaps it's time to review who and what they follow – or how much.

Sometimes it can be as simple as making sure that they take a break. Teens and parents can both use screen time controls on Instagram to help manage this.

When it comes to protecting their well-being on Instagram, the unfollow button is one of the most powerful tools available. Encourage them to see their feed as their space to curate, and a 'follow' as a vote for the content they appreciate and enjoy.

Self-esteem is a sensitive subject, and it can be hard for teenagers to hear compliments for what they are when they're feeling self-critical.

Try and bring up your concerns in a quiet moment when you are engaged in another activity. If they don't want to talk, don't push it. But try again at a suitable time.

Role model, recognise and rectify

You can also help your teen by role modelling self-management. Prioritise healthy habits such as sleep, exercise and eating well. If you set tech family rules (like not using devices at the dinner table), try to follow these as well.

If your own well-being slips, you could talk to them about that too. Nobody gets it right 100% of the time. It doesn't have to be negative: show your teen that you can recognise it and do something about it.

You'll be modelling one element of resilience, and helping them to regulate themselves in the same way.

Need more advice? Read more Family Centre articles here.