If you’ve ever experienced anxiety, you’re not alone. The National Institute of Mental Health reports that approximately a third of U.S. adults will experience an anxiety disorder at some time in their lives. These disorders can include generalized anxiety disorder, panic disorder, phobias, PTSD, health anxiety, social anxiety disorder, and separation anxiety disorder.
However, anxiety affects young adults at a much higher rate than older generations. The Population Reference Bureau found that in 2022, over 40% of adults aged 18-29 reported symptoms of anxiety more days than not, compared to 16% of adults over 60.
While the COVID-19 pandemic significantly impacted anxiety levels over the past few years, Cassandra Diaz, AMFT, a clinical therapist at Loma Linda University Behavioral Health, says that changing global dynamics, emerging technologies such as social media, economic uncertainties, and academic pressures are all major contributors of anxiety in young adults.
"There’s a paradoxical notion that while we have abundant access to modern technology and information, we are simultaneously overwhelmed by media and an overload of options that can negatively impact young adults' sense of self, causing anxiety levels to surge among younger generations," Diaz says.
While occasional anxiety is a normal part of the human condition, consistent anxiety can disrupt daily life. If left untreated, it can affect physical and mental health, as well as social and professional well-being.
Fortunately, anxiety is treatable. Recognizing signs of anxiety, identifying common triggers, and adopting healthy coping skills can help young adults better navigate anxiety disorders.
Anxiety vs. worry vs. depression
Anxiety, worry, and depression are sometimes used interchangeably, but Diaz warns that they are all different.
Anxiety manifests as a constant state of worry and can present itself in a variety of physical, mental, and behavioral symptoms, including:
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Racing heartbeat
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Muscle tension
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Shortness of breath
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Headaches
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Migraines
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Inability to relax
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Constant worry about the future
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Feeling fatigued
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Avoiding people and places
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Withdrawing from family and friends
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Seeking reassurance
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Second guessing choices
“Unlike anxiety, worry tends to center around specific issues, is usually short-term, and can help prompt individuals to prepare for future events,” Diaz explains. “Depression, often incorrectly classified as anxiety by those outside the mental health profession, manifests as a burden of hopelessness.”
Social media
According to the National Library of Medicine, certain symptoms of anxiety are directly linked to smartphone usage, especially among college students. Smartphone use is embedded into younger culture to such an extent that for many young adults it’s the first and last thing they interact with daily.
Additionally, social media sparked the inception of FOMO –– fear of missing out –– which can trigger anxiety as young adults compare their accomplishments, relationships, possessions, vacations, careers, fitness routines, and more with online users.
“Although young adults have access to various social media platforms that connect friends and family and provide a space for business networking and educational learning, they are also bombarded with an overwhelming amount of media that can negatively impact their sense of self,” Diaz says. “Normal questions such as 'Who am I?', 'What will I do with my future?', and 'What does my career look like?' are tainted by comparisons with other young adults who seem to excel in areas where they struggle, further exacerbating anxiety.”
Fear of interaction
Shifts in social dynamics make it possible to limit interpersonal interactions, which has caused a surprising spike in anxiety among the younger generations. Although technology has enhanced global communication, it can also increase social discomfort when interacting with classmates, co-workers, service providers, and strangers.
“Gen Z is the first generation to grow up with smartphones, apps, computers, and laptops,” Diaz says. “There are immense benefits of technology, but relying on it has taken away face-to-face interaction skills, causing increased anxiety during in-person conversations.”
If there is an option to communicate via a social network or smartphone app, it can alleviate social anxiety, but it also encourages reliance on technology, whereas past generations had to engage in face-to-face interactions.
Anxiety in young women
The FDA reports that women are twice as likely as men to develop an anxiety disorder. Diaz, who works primarily with women aged 18 – 35, observes that they often struggle with a clear sense of self, leading to heightened anxiety and self-doubt. This is reflected in common questions they ask themselves, such as:
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How do I speak to myself?
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How do I perceive myself?
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Who am I?
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What do I deserve?
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What do I stand for?
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How do I talk about myself?
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How do I compare to other women my age?
Women also have their biological clock to consider, which refers to the sense of pressure many women feel to get pregnant while they're at the peak of their reproductive years.
“This can add additional pressure to a woman’s psychological well-being, physical appearance, and societal expectations,” Diaz says.
Anxiety in young men
The negative connotation surrounding men is that they don’t experience emotions. Men often mask their emotions and turn to maladaptive coping skills instead of seeking help, making them less likely to be diagnosed with anxiety compared to women.
“Men can go years, decades, or their whole lifetime with the mindset that they don’t experience anxiety due to how mental health care is perceived as an emotional outlet exclusively for women.” Diaz says.
Read: Supporting men's mental health: a guide for women
Coping with anxiety
“What does anxiety look like for me? That’s the golden question,” Diaz says. “Anxiety affects each person differently. It’s important to first acknowledge your anxiety to understand how it affects your daily life. By identifying triggers, you can work towards developing healthy coping mechanisms instead of fighting against the anxiety.”
She also emphasizes the value of therapy. “Give it a try and learn to trust the process,” she advises. “There are many therapeutic options available that can help individuals focus on mindfulness and fostering the present moment, reducing anxiety about the future.”
Therapy offers a place for openness and vulnerability, which Diaz describes as “the opportunity to meet yourself where you’re at without the burden of shame.”
In addition to therapy, Diaz offers the following strategies to help manage anxiety:
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Social media inventory: Be mindful of the media you’re consuming and the people you’re following, removing anything that can lead to triggers.
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No phones in bed: When it’s bedtime, instead of scrolling into the early morning hours, prioritize sleep by putting your phone away.
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Avoid comparisons: Modern media often emphasizes unattainable standards, suggesting that a person should wake up before dawn to exercise, read, journal, cook, care for others, and get ready for the day –– all before starting work. Comparing your routine to these unrealistic standards can lead to anxiety.
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Watch your language: Changing the way we talk about mental health can make it easier to address anxiety disorders, encouraging people to be more proactive and willing to seek preventative measures.
Anxiety can be challenging to experience and accept, but help is available. If you or a loved one struggles with anxiety, click here to reach out to a mental health professional or call 909-558-9275 for personalized assistance and treatment planning.
More stories about: Behavioral Health Health Tips Women's Health Men's Health
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