Anxiety Unmasked: Why You Feel Overwhelmed & What You Can Do Now

Anxiety among teens and young adults is rising. Research shows that academic pressure, social media use, family dynamics and global uncertainty all contribute to higher anxiety rates in Generation Z. The Child Mind Institute explains that teenagers aren’t just worrying about monsters under the bed anymore—they worry about performance, identity, how they’re perceived by others.

The good news: there are concrete strategies you can use today. First, when your chest tightens or thoughts race, pause and label it: “I’m feeling anxious right now.” Naming the feeling activates your rational brain and weakens the automatic fearful loop. Then try a grounding exercise: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This immediately pulls you into the present moment, reducing “what-if” thinking. Breathing is one of the fastest tools in your kit: inhale slowly for a count of four, hold two, exhale for six. According to Nemours Foundation, slow breathing helps your body release fewer stress hormones and your mind become steadier.

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