How Gen Z Can Overcome Anxiety

Many young people today are dealing with high levels of anxiety.

Studies show that about 42% of Gen Z has been diagnosed with a mental health issue, anxiety being the most common. With social media, economic struggle, and the pressure to succeed, it’s no surprise that stress is at an all-time high. But one simple solution is often overlooked—spending more time with people in real life.

Why Is Gen Z More Anxious?

Gen Z has grown up with technology and the internet. While it helps us stay connected, it also makes many people feel lonely. A report from the American Psychological Association (APA) found that Gen Z is the most stressed-out age group. Many feel overwhelmed, yet they feel more comfortable spending their time online instead of communicating to people face-to-face.

The COVID-19 pandemic undeniably played a significant role in the decline of social interaction across all age groups. However, Generation Z experienced a particularly severe impact, as the disruption occurred during critical stages of their social and emotional development. The isolation, virtual learning, and lack of in-person experiences hindered essential developmental milestones, affecting their ability to build relationships, navigate social dynamics, and cultivate key life skills.

The Social Media Trap

Social media has positive and negative side effects. It allows people to share ideas and stay in touch, but it can also cause people to feel insecure about themselves. Seeing only the best parts of others' lives can lead to comparison, which lowers self-esteem and increases social anxiety. Research shows that people who use social media on a daily basis are more likely to feel depressed or anxious, especially when they spend less time with people in person.

The Power of Face-to-Face Conversations

One of the best ways to lower stress is to spend more time with others in real life! Whether it’s joining a club, attending a community event, or just hanging out with friends, real-world connections make a big difference! Studies show that people who regularly meet up with others feel happier and less anxious. When we talk face-to-face, we pick up on body language and emotions that online chats just can’t show. These real-life experiences help us understand others better and build stronger relationships.

Talking face-to-face builds resilience and reduces social anxiety by providing real-time exposure to interactions, helping individuals desensitize to social fears. Unlike text-based communication, in-person conversations enhance adaptability by requiring quick thinking, emotional regulation, and interpretation of social cues like body language and tone. Regular interactions normalize conversations, making social settings less intimidating while fostering confidence, assertiveness, and a sense of belonging. Over time, successfully navigating social situations strengthens self-esteem and emotional resilience, reducing anxiety and improving overall social adaptability.

Why Gen Z Should Make Social Gatherings a Priority

If you struggle with anxiety, meeting up with people might seem scary and intimidating; especially in settings that are outside our control. But avoiding social situations can actually make anxiety worse! Here’s why putting yourself out there is important:

1. Better Communication Skills - Talking to people in person helps improve confidence and makes conversations feel more natural.

2. Building a Support System - Friends and family can help when you're feeling overwhelmed. Having a strong support system makes difficult or stressful times easier to handle.

3. Experiencing Real Joy - Laughing, joking, and sharing moments with others can boost mood and lower stress.

4. Reducing Screen Time - Spending less time on social media can help you stop comparing yourself to others and focus on real life goals and aspirations.

5. Becoming More Resilient - The more you put yourself in social situations, the easier it becomes to handle them in the future. The best way to reduce social anxiety is by being social.

Simple Ways to Connect with Others

If social situations make you nervous, start small by...

• Joining a club or group - Pick something you enjoy, like sports, art, or volunteering. This helps to build consistency!

• Attend Local Events - Farmer’s markets, concerts, and fairs are great places to meet new people. Even if you aren't directly talking to people, surrounding yourself with others can be a great start!

• Get Active - Group workouts, dance classes, and sports teams are fun ways to socialize, because there's less emphasis on discussion and more focus on activity.

• Limit Social Media - Try setting limits on your screen time and spending more time doing activities in person. Even if those activities aren't done with others, limiting technology use can help reduce the constant need for stimulus.

• Start Small - Ask the cashier how their day is instead of going through self checkout. Ask a classmate about the homework assignment. Ask a coworker to lunch even, or invite a friend to hang out. Starting mini conversations can lead to long-term friendships if you let them!

It’s Time to Reconnect!

Technology will always be a part of life, but it shouldn’t replace real human connection! Gen Z can take control of anxiety by making an effort to meet up with friends, join activities, and step outside their comfort zones. It’s up to everyone from all age-groups to support the growth of our younger generations. By choosing real-world interactions over digital ones, young people can improve their mental health, build confidence, and find joy in everyday life. It's natural to feel uncomfortable when building resilience and learning to navigate social interactions in today’s technology-driven world.