Anxiety among young adults is on the rise — and the digital world makes both the triggers and the escape routes more complex. Between nonstop news cycles, social comparison online, unstable job markets, and changing relationships, it’s easy to feel overwhelmed.
The good news is that anxiety is manageable and people can learn skills to reduce its power. Adults — whether parents, mentors, teachers, or community leaders — play a huge role in helping young people build those skills. Below are practical, compassionate steps you can use right away.
Start with presence, not fixes
When someone is anxious, the first impulse for many adults is to offer solutions. That’s natural, but it’s often more helpful to first create space. Try:
- Be steady: A calm, consistent tone tells a nervous brain it’s safe to slow down.
- Listen without immediate advice: Ask clarifying questions and reflect back what you hear.
- Normalize the feeling: “Anxiety is uncomfortable, but it’s a real response — and we can figure out ways to manage it together.”
Practical skills to practice together
Teaching a few small tools — and practicing them in low-stress moments — makes them more available when anxiety spikes.
- Breathing exercises: Simple 4–4–4 breathing (inhale 4s, hold 4s, exhale 4s) or box breathing can quickly reduce acute symptoms.
- Grounding techniques: The 5-4-3-2-1 sensory exercise (name 5 things you can see, 4 you can touch, etc.) brings attention back to the present.
- Micro-exposures: Gradually facing small fears (instead of avoiding everything) builds confidence over time.
- Routine & sleep: Encourage regular sleep patterns and small daily routines — these anchor the nervous system.
Digital hygiene: boundaries that protect well-being
The internet isn’t going away, but we can teach boundaries that reduce harm.
- Limit doom-scrolling: Suggest set times for news and stick to trustworthy sources.
- Curate feeds: Encourage following accounts that uplift, inform, or teach skills rather than those that fuel comparison.
- Phone-free windows: Family meals, wind-down time, and focused work sessions can be phone-free to reduce reactivity.
When to get professional support
Many anxious feelings resolve with skill-building and community, but some warnings call for outside help:
- Anxiety that disrupts school, work, or relationships regularly.
- Panic attacks, frequent intrusive thoughts, or changes in sleep and appetite that don’t improve.
- Thoughts of self-harm, hopelessness, or any suggestion someone might be in danger.
If any of the above apply, connect the young person with a licensed mental health professional. Offer to make the first call or sit in on the telehealth intake if that feels helpful.
Building a supportive network
Young people do best when they know they aren’t alone. Consider:
- Peer supports: Small, guided groups where people can share skills and experiences without judgment.
- Mentor check-ins: Regular, short check-ins that focus on strengths and one practical next step.
- Community partnerships: Schools, churches, clubs, and nonprofits can offer low-barrier access to counseling and workshops.
Simple scripts adults can use
Below are short, practical phrases that invite trust and action:
- “I’m here. Tell me what’s been happening for you.”
- “That sounds really hard. What would be most helpful right now — someone to listen, or to work on a plan together?”
- “If you want, we can try a breathing exercise together right now.”
How Pathway Humanity can help
Pathway Humanity partners with schools, youth programs, and community groups to build practical supports that reduce anxiety and increase resilience. We offer:
- Skills workshops on coping tools and stress management.
- Peer-support groups and guided check-ins.
- Training for staff and volunteers on trauma-informed, culturally-sensitive practices.
Invite Pathway Humanity to bring a workshop or support program to your organization
If someone is in crisis
In the U.S., call or text 988 to reach the Suicide & Crisis Lifeline. If there is immediate danger, call 911. Stay with the person if it is safe to do so and seek emergency help.
This post is for educational and informational purposes only and is not a substitute for professional mental health care.