What Anxiety Looks Like for Gen Z— And How Therapy Can Help

Let’s talk about something that really matters: Gen Z’s mental health.

We’re talking about teens and young adults who are balancing school, jobs, friendships, family, and a phone that never stops buzzing, all while trying to figure out who they are. It’s a lot.

Now, add anxiety into the mix. Anxiety doesn’t always look like panic attacks or shaky hands. It can show up as a teen suddenly dropping out of school or a young adult waking up every day feeling exhausted for no clear reason. It might be the person who looks happy in every group photo but feels overwhelmed inside.

This is what anxiety can look like for Gen Z. And it’s showing up more than ever.

Gen Zers are feeling more stress than ever

Isn’t Everyone Just Stressed?

Not exactly. Stress and anxiety are different.

Stress is often tied to a specific situation, like a deadline, a fight, or a tough test. It usually fades once the situation passes. Anxiety, on the other hand, lingers. It can show up when nothing’s wrong. It convinces your brain that everything is a threat. Everyday tasks suddenly feel overwhelming.

That’s where therapy comes in. Therapy can feel overwhelming or scary, but it isn’t about being “fixed.” It’s about understanding emotions, building tools to cope, and learning that asking for help isn’t something to feel ashamed of.

What Anxiety Really Looks Like in Gen Z

Most teens and young adults won’t come out and say, “I think I have anxiety.” Instead, they might say:

• “I don’t want to go to school.”

• “I just can’t focus.”

• “I’m exhausted, but I can’t sleep.”

• “I don’t feel like seeing anyone.”

Here’s what adults might notice:

• Skipping school or calling out of work

• Constant phone use or appearing easily overwhelmed

• Big mood swings or snapping out of nowhere

• Headaches, stomach pain, or trouble eating

• Excessive worry over small things

These aren’t just “phases." They’re real signs of anxiety. And they’re easy to miss if we’re not paying attention.

Why Gen Z Is Feeling It More

People often ask, “Why are young people so anxious?” Let’s look at what Gen Z is dealing with:

1. Social Media Pressure - Platforms like TikTok and Instagram can be great for connection, but they’re also constant comparison traps. When everyone else looks like they have it all together, it’s easy to feel like you’re falling behind.

2. Academic and Career Stress - Even before graduating, Gen Z is pushed to think about college, careers, and side hustles. The pressure to “figure it all out” builds fast and can feel crushing.

3. A World in Crisis - From climate change to mass shootings to political unrest, today’s headlines are scary, and constant. Many Gen Zers feel overwhelmed and powerless in the face of it all.

4. Connected, but Lonely - With hundreds or thousands of followers, you’d think no one would feel alone. But digital connection doesn’t always translate to real-life support. And screen time often replaces the deep, face-to-face relationships we all need.

All of this adds up to a generation that’s deeply in tune with the world—but often emotionally exhausted by it.

Therapy is a Game Changer

For Gen Z, therapy is becoming something different; it’s not scary, stiff, or old-school. It’s a place to talk, vent, laugh, reflect, and just be, without pressure or judgment.

A good therapist can help with:

• Understanding what anxiety feels like and where it comes from

• Calming racing thoughts

• Managing school, social, and family stress

• Exploring identity, self-esteem, and relationships

• Learning practical coping tools for mind and body

Therapy doesn’t have to be heavy all the time. Some sessions might include music, art, or games, especially when working with teens. It can be serious and silly, quiet and expressive. Most importantly, it’s about feeling seen, heard, and supported.

At Rise Psychology NYC, we create a space where therapy feels natural and pressure-free. It’s about support—not perfection.

Therapy can be a game changer for Gen Zers

Coping with Anxiety as Gen Z

Anxiety doesn’t disappear overnight. But with support and small steps, it can get better. Coping doesn’t mean being perfect or pretending to be happy. It means doing small, manageable things that support your wellbeing.

Here are a few examples:

• Practicing mindfulness, meditation, or yoga

• Journaling your thoughts and emotions

• Reaching out to friends or family

• Doing things just for fun, like reading, music, art, etc.

• Taking intentional breaks from screens

• Moving your body: walk, dance, stretch - anything that gets you moving

Even just 10 minutes without your phone can give your mind room to breathe.

Final Thoughts

If any of this feels familiar, you’re not alone. You don’t have to wait until things feel “bad enough” to ask for help. Therapy isn’t weakness. It’s strength. And it works.

At Rise Psychology NYC, we’re here to meet you exactly where you are—with no judgment, just support. Whether you’re in high school, in college, or figuring out life after graduation, we’re here to help.

Because Gen Z mental health matters. And with honesty, compassion, and the right tools, healing is absolutely possible.