Is Gen Z Experiencing More Social Anxiety?
I’ve had a few people ask me recently if Gen Z, or those born somewhere in between 1997 and 2012, are experiencing more social anxiety. There’s been speculation not only about whether but also why Gen Zers seem to be more anxious. Gen Z, sometimes called “the anxious generation”, encompasses a cohort ranging from 13-year-olds in middle school stressing about state testing, to 28-year-olds running tech companies in the San Francisco Bay Area. Wherever they fall in that age range, those in Gen Z experienced the pandemic at a critical stage in their development. Considering this is a generation made up of such a diverse group, there are many theories floating around about what’s going on.
Are Gen Zers more socially anxious?
A Look at Mental Health for Gen Zers
According to a 2024 article from the Annie E. Casey Foundation1
Nearly two thirds (65%) of Gen Zers experienced at least one mental health problem in the past two years
42% of Gen Z high schoolers experienced persistent feelings of sadness or hopelessness in 2021, which is almost 50% higher than reports of millennial high schoolers in the early 2000s
Almost half (47%) of Gen Zers said they often or always feel anxious, and more than one in five (22%) often or always feel depressed
These statistics are worse for girls and women, and significantly higher for LGBTQ+ individuals (74% reported feeling anxious and 50% feeling depressed)
In 2022 suicide became the second leading cause of death for the youngest and eldest Gen Zers
Gen Zers grew up in homes and within a culture influenced heavily by technology and social media. The question is, what is the impact of social media on young minds? More than half (54%) of social media users are 18-34 year olds, and more than 80% are engaging with social media daily2. Many young people have their phone within arms’ distance at all times, even as they sleep (or pretend to). I’ve worked with many parents who ask me if taking away their teen’s access to social media for a few days is cruel and unusual punishment. They wonder if asking a teen to go radio silent is synonymous with being socially ostracized.
What’s the Connection Between Social Media and Social Anxiety?
We’re learning more each day, but there’s still much more to learn. In the DSM5, social anxiety disorder (SAD) is characterized as a marked fear or anxiety about social situations where there is exposure to possible scrutiny by others. This tends to be out of proportion to the actual threat, and is either avoided or endured with intense fear because of the fear of being insulted or humiliated.
Symptoms can start with a narrowing of focus on how we’re perceived by others; “Does everyone here wonder why I’m so awkward?”, or “That girl thinks I’m a complete loser”, which can render us speechless. Anxiety can also take the shape of physical symptoms like sweaty palms, heart racing and pounding in our ears, chest tightness, and a stomach turning in somersaults. Some experience a full blown panic attack, which can trigger the urge to call 911 for help. The conscious mind and nervous system join forces for one singular goal - to get us to avoid the thing we’re fearing.
In the U.S., about 15 million adults are impacted by social anxiety disorder, accounting for about 7% of the population3. Over the course of our lifetime, it’s estimated that 12 to 13 percent will be impacted by social anxiety at some point or another. Symptoms usually begin around age 13 and are equally common among males and females.
Many Gen Zers struggle for years before seeking help, especially if social anxiety begins at a younger age. Among U.S. teens between 13 and 18 years old, the lifetime prevalence of SAD is estimated at about 9%, with a higher incidence in females (11.2%) compared to males (7.0%)4. At times, symptoms of social anxiety are lumped together with other anxiety disorders or are misdiagnosed altogether.
When compared to older generations, Gen Zers (18%) have been diagnosed with some form of anxiety disorder at higher rates than Millennials (14%), Gen Xers (15%), and Baby Boomers (12%)5. Without treatment, Gen Zers with social anxiety are at a higher risk for depression, substance abuse, and difficulty forming healthy relationships. Early intervention is crucial.
Is Social Media Creating a Lonely Generation?
Gen Zers seem to be spending less time communicating face-to-face. Researchers are beginning to explore the connection between social anxiety and social media addiction2. Though it’s not a diagnosis in the DSM5, researchers describe social media addiction as excessive time spent on social networking sites and the inability to control oneself from accessing social networking sites.
Young people with social anxiety tend to use social media as a form of escape, and it can be a way to avoid social interactions IRL (in real life). This could be contributing to a deterioration in meaningful social connections and higher rates of isolation; 74% of Gen Zers said it’s harder to connect with people today than it was in the past, and 70% said they wish someone would check in with them more often6.
One of the best ways to manage symptoms of social anxiety is to slowly expose ourselves to the feared stimuli, in a controlled way of course, as we increase our level of comfort and better manage our nervous system’s fear response. Having immediate access to a quick and easy method to avoid and escape face-to-face interactions can, unfortunately, make symptoms worse.
Are Gen Zers More Stressed?
We all know how important it is to have close, meaningful connections and relationships. Our ability to manage stress depends largely on feeling a sense of connection and belonging. Gen Zers appear to be struggling more than older adults to manage day-to-day stressors.
A survey conducted by the American Psychological Association (APA) found that 91% of adult Gen Zers experienced at least one physical or emotional symptom due to stress in the previous month5. The 18-34 year olds rated their average stress level as 6 out of 10, compared to ratings by adults 65 years and older as 3.4 out of 10. When we’re chronically stressed, we’re more vulnerable to anxiety. And when we’re anxious, we’re more vulnerable to the impact of stress.
What’s triggering all this anxiety?
The Impact of Financial Stress and Achievement Pressure
A 2022 study by Harvard University1 found that more than half (56%) of Gen Zers between 18 and 25 said financial worries are negatively impacting their mental health. And 51% said achievement pressures are having the same impact. I see clients in my office in San Francisco, which tops the list for cost-of-living with a median rent for a one-bedroom apartment hovering around $3,160 per month. Of course Gen Zers are anxious about finances.
Gen Zers have also become accustomed to comparing themselves to their peers, with many describing experiences of Imposter Syndrome in the workplace. Finances and pressure to measure up to colleagues can create another perceived gulf, triggering additional anxieties, social pressure, and fear of humiliation.
Surveys of Gen Zers1 found that:
69% of those ages 12 to 26 say their most important hope for the future is to earn enough money to be comfortable
64% see financial resources as a barrier to achieving their goals or aspirations
81% reported money as a significant stressor (compared to 64% of adults overall)
33% are anxious about personal debt
31% are stressed about housing instability
28% worry about hunger/not getting enough to eat
The Impact of Life Direction and Purpose
When I start therapy with a new client, I often ask about values, meaningful goals, and a perceived sense of purpose. There’s so much more to it than the typical “So what do you do for work?” that we’re all accustomed to hearing at social gatherings. When we feel that we’re lagging behind others or worse, when we have no source of meaningful direction at all, a looming sense of uncertainty can trigger heightened anxiety. Surveys of Gen Zers found that1:
Half of Gen Zers say their mental health is negatively affected by not knowing what to do with their lives
Almost three in five (58%) said they lacked meaning or purpose in their lives within the past month
The biggest driver of happiness among Gen Zers between 12 and 26 is their sense of purpose at either school or work
43% to 49% of Gen Zers “do not feel what they do each day is interesting, important or motivating”
For some, finding a sense of purpose seems to be reserved for the privileged among us. In the U.S., employment status (or ability to find work) is tied to so many factors in addition to financial security and the ability to pay rent: access to healthcare, social status, a sense of personal fulfillment and meaning, and one’s ability to attract a partner.
The Impact of Social Issues, Gun Violence, Climate Change, and Global Worries
These can’t be cleanly lumped into one category but together, social issues are keeping Gen Zers up at night. Of those surveyed1:
Nearly half (45%) of those 18 to 25 believe their mental health is harmed by an overall “sense that things are falling apart”
One in three (34%) say climate change is having a negative effect
A recent international study of 10,000 Gen Zers found that more than 80% were worried about the climate crisis, with many expressing feelings of sadness, anxiety, anger and powerlessness
More than two in five (42%) say gun violence negatively affects their mental health and 70% see this as a public health issue
Many are concerned about access to health care, reproductive health care, racial justice, LGBTQ+ rights, and other social issues
Seeking Support
On a positive note, Gen Zers demonstrate a greater openness to discussing mental health and seeking help when they feel they need it1. Before diving into treatment options, It’s important to start with the potential impact of limiting use of social media and technology, even by a small chunk. Cutting down on the habit of “doom scrolling”, especially if it’s a pattern at a certain time of the day, can be a fantastic starting point.
What are some of the best treatments for those struggling with symptoms of social anxiety?
Early identification and treatment of social anxiety is crucial. Some of the most effective interventions include cognitive-behavioral therapy (CBT)7, exposure and response prevention (ERP), eye movement desensitization and reprocessing (EMDR), among others.
There’s a lot of research on the effectiveness of CBT, so it’s considered the “gold standard”.
CBT can help Gen Zers:
Challenge negative beliefs (e.g., “Everyone is judging me”)
Learn to reframe anxious thoughts
Practice exposure to feared social interactions in safe, gradual steps
EMDR Can Help Gen Zers:
Reduce the emotional charge of triggering memories
Build more adaptive beliefs about self-worth and their strengths
By thoughtfully creating a plan with the therapist, treatment can begin with the areas that will have the largest impact
EMDR can be especially powerful if anxiety is rooted in past experiences of rejection, bullying, or embarrassment.
Group Therapy and Support Groups Can Help Gen Zers:
Practice social interactions in a more structured setting
Reduce the sense of isolation
Get real-time feedback and support
Social skills training helps build confidence in starting conversations, handling rejection, and navigating peer pressure.
Acceptance and Commitment Therapy Can Help Gen Zers:
Stay grounded in the moment
Accept discomfort without panicking
Align actions with values
Manage overthinking and perfectionism — both common in socially anxious Gen Zers
Art Therapy Can Help Gen Zers:
Explore and express their experiences through creativity
Develop their inner strengths and resources
Explore their identity and practice self-acceptance
If you’re interested in talking about treatment options for Gen Zers who are struggling with social anxiety, please visit the contact me page to schedule a free 20-minute consultation. Dr. Amy Waldron provides psychotherapy, CBT, EMDR, ACT, and art therapy in her offices in San Francisco and Marin, California, along with online therapy throughout California and North Carolina.
1 The Annie E. Casey Foundation. (2024). Generation Z in Mental Health. https://www.aecf.org/blog/generation-z-and-mental-health?utm_source=chatgpt.com
2 Anggreani, Suny Hendy., Rahmawati, Ayu. (2024). Literature Review: The Relationship Between Social Anxiety and Social Media Addiction In Generation Z. AGCAF: Annual Guidance and Counseling Academic Forum (2024), 129-134.
3 Anxiety & Depression Association of America. Anxiety Disorders - Facts and Statistics. https://adaa.org/understanding-anxiety/facts-statistics?utm_source=chatgpt.com
4 National Institute of Mental Health (NIH). Social Anxiety Disorder. https://www.nimh.nih.gov/health/statistics/social-anxiety-disorder?utm_source=chatgpt.com
5 Klein, K. (2022). Stress in America: Generation Z, Summary of Report. Learning First Alliance. https://www.learningfirst.org/stress-in-america-generation-z-summary-of-report/?utm_source=chatgpt.com
6 Medaris, A. (2023). Gen Z adults and younger millennials are “completely overwhelmed” by stress. https://www.apa.org/topics/stress/generation-z-millennials-young-adults-worries
7 Steele, J. (2024). Social Anxiety in Generation Z. National Social Anxiety Center. https://nationalsocialanxietycenter.com/2024/08/19/social-anxiety-in-generation-z/?utm_source=chatgpt.com
