It happens like clockwork. You open your laptop, stare at the 17 unread emails you’ve been avoiding and suddenly your stomach twists into knots. You were supposed to answer them yesterday. Or last week.
But now it’s too late, and the idea of responding feels impossible. So instead, you do the next logical thing: you close your laptop, grab your phone and start scrolling. Maybe if you check Instagram for a few minutes (or an hour), the anxiety will magically go away. Spoiler: It doesn’t.
For many young adults, this isn’t just an occasional bad habit—it’s a daily cycle. Procrastination, avoidance, stress, panic. Rinse and repeat. Anxiety is everywhere, and Gen Z in particular seems to be drowning in it. But is this generation actually more anxious than the ones before it? Or are we just more aware of it?
Dr. Kevin Chapman, a clinical psychologist and anxiety specialist, says it’s both.
“Anxiety is rarely a problem unless it’s chronic,” he explains. “The issue isn’t anxiety itself—it’s how people have learned to respond to it.”
So why does it feel like everyone is one late rent payment or missed deadline away from completely crashing out? And more importantly, how do we stop the spiral?
Chapman points to what he calls the “emerging adult” stage—basically, the transitional period of twentysomethings who are expected to be fully autonomous but often lack the life skills or financial stability to back that up. “There’s this expectation that you should be independent, but the reality is that a lot of people still rely on their parents financially, the cost of living is outrageous and the job market is tough,” he says. “Uncertainty is real, and uncertainty fuels anxiety.”
Then there’s the social factor. Gen Z isn’t just anxious in a vacuum; they’re anxious together, online in real time. Constant exposure to curated versions of success (or, alternatively, an overwhelming flood of bad news) reinforces the feeling that you’re either failing or doomed.
“We’re more aware of anxiety than ever before because of technology,” Chapman explains. “But that same technology can reinforce it.”
Doomscrolling, constant comparison and the 24/7 cycle of stressors make it hard to disconnect. And even when people do, they often don’t know how to handle what’s left—the silence, the uncertainty, the raw, unfiltered emotions.
Anxiety vs. Stress: Knowing the Difference
Part of the problem is language. Everyone talks about feeling “stressed” or “anxious,” but those aren’t actually the same thing.
“Stress is external—it’s the things outside of you that place demands on your body and mind,” Chapman explains. “Anxiety, on the other hand, is an emotion. It’s future-oriented and revolves around thoughts of unpredictability and uncontrollability.”
In other words, stress is the exam you have tomorrow, the bills stacking up or the job interview you’re not prepared for. Anxiety is the mental spiral that convinces you you’re going to fail, lose everything and die alone. Knowing which one you’re dealing with makes a huge difference in how you respond.
“The million-dollar question is: what thoughts do you have when you feel overwhelmed?” Chapman says. “If your thoughts are future-focused—‘What if I bomb this test?’ ‘What if I don’t get the job?’—then you’re dealing with anxiety. If it’s just the immediate pressure of getting things done, that’s stress.”
So, What Do You Do About It?
Most people instinctively try to avoid anxiety—scrolling, numbing, procrastinating or pushing the feelings down. The problem? Avoidance actually makes anxiety worse.
“The paradox is that trying to suppress emotions just amplifies them,” Chapman says. “When you avoid, you’re reinforcing the idea that anxiety is something to fear. The goal isn’t to get rid of anxiety—it’s to learn how to respond to it.”
His first tip? Breathe. Not the shallow, panicked kind, but intentional, controlled breaths that send a signal to your nervous system to calm down. “Try inhaling through your nose for five seconds and exhaling for six. It’s like hitting the physiological reset button,” he explains.
Next, do a “three-point check.”
- What am I thinking? Anxiety thrives on catastrophic, worst-case-scenario thinking. Identifying your thoughts helps you recognize when you’re spiraling.
- What am I feeling physically? Anxiety shows up in the body—racing heart, nausea, tension. Recognizing those signals can help you ground yourself.
- What am I doing (or want to do)? If your instinct is to run, hide or numb out, that’s avoidance. Instead, try engaging with the present moment.
“Ask yourself: What’s one small, tangible thing I can do right now?” Chapman suggests. “Not for next week, not for the future—right now.” Maybe it’s making a to-do list, sending one email or simply ordering your food instead of overanalyzing the menu.
If this advice sounds simple, that’s because it is. But simple doesn’t mean easy—especially when anxiety has been reinforced for years. One of the most common ways people try to cope is through procrastination.
“Procrastination is emotional avoidance,” Chapman says. “It feels like relief in the moment, but it always backfires.” That “I’ll do it later” mindset only leads to more stress, more dread and ultimately, more anxiety.
So what’s the fix? Taking small, manageable steps.
“You don’t have to tackle everything at once,” Chapman says. “Just start with one action that moves you forward.”
It’s easy to wonder if things will only get worse—if Gen Z is doomed to be the most anxious generation in history. But Chapman is hopeful.
“Yes, we’re more anxious than ever—but we also have more awareness and resources than any generation before,” he says. “If people start addressing anxiety instead of avoiding it, we can absolutely change the trajectory.”
That means setting boundaries with social media, breaking free from avoidance patterns and—perhaps most importantly—recognizing that anxiety isn’t the enemy.
And maybe that starts with something as simple as opening your laptop, clicking on one of those 17 unread emails and responding. No more avoidance, no more spirals. Just one step forward.
