According to the Anxiety and Depression Association of America seven out of ten adults in the United States say they experience stress or anxiety daily. To many of us, these stats don’t come as a shock … Americans are stressed! So much so that gen Z and younger millennial stress levels are the highest reported in the nation’s history.
Our days are filled with constant notifications, choice overload, and external pressures brought on by the comparison of our peers. New reports by The American Psychological Association found that no generation feels the effects of stress more than younger millennials and gen Z adults.
So, what is stress and why do these generations experience higher levels of stress?
What Is Stress?
What exactly is stress? According to experts, stress is a natural response to challenges or demands we face in our daily lives. It can come from external sources such as work deadlines or relationship issues, but it can also be internal, caused by negative thoughts or self-doubt. While some level of stress can be motivating and even beneficial, chronic stress can have serious impacts on our physical and mental well-being.
Recent Causes of Stress
Americans are facing a heavy burden from ongoing challenges like the COVID-19 pandemic, global conflicts, racial injustice, rising inflation, and climate-related disasters. These issues continue to impact daily life and dominate discussions about health, equality, and the economy. It’s no surprise that the weight of these issues can take a toll on mental health and contribute to increased gen Z and millennial stress levels.
Unhealthy Habits that Can Increase Stress
In addition to external factors, younger generations also face internal pressures that add to their stress.
1. Your Phone
What is the longest you’ve gone without checking your phone? Unless you are sleeping, are not allowed access, or are suffering from your 89th broken iPhone screen – it is safe to assume your answer to this question was “not that long.”
Just about everyone is glued to their phone these days. There was even a new language formed based on phones – Emojis! Our phones beep, flash, vibrate, sing, dance – anything to grab our attention. We are constantly waiting for the next notification. We have formed relationships with our phones; as they are often the first thing we grab in the morning and the last thing we see at night. There is no doubt technology has improved our lives; however, constantly being logged in does have its downsides. It has made us seriously anxious, less productive and endlessly distracted – even if we hate to admit it.
The next time you reach for your phone first thing in the morning, panic when you realize you have 3% battery, or feel the urge to scroll through TikTok, Instagram, Reddit, or Facebook – try taking a moment to ask yourself, what am I so attached to? Instead spend time reflecting on what you hope to accomplish for the day, be present with those who are around you or spend some time outside.
2. Netflix & Chill
How many hours a week do you typically spend watching TV? Snuggling up on the couch and watching five episodes of Stranger Things, you may think this ultimate way to unwind – research disproves this trend. Studies have shown that people oftentimes felt more depressed and anxious after watching just two hours of television than those who did not. While resting may reduce anxiety and stress in the short term, if done in overload it can actually influence isolation, reduce productivity, and increase low self-esteem.
That being said, the next time you see the words ‘Are you still watching…?’ pop up on your screen – resist the urge to continue. Spend time actually talking with your significant other, exercise, build something, or read a book.
3. Poor Sleeping Habits
Gone are the days of going to bed at a set time, eight hours of rest per night, and getting out of bed without hitting the snooze button 5 times. Perhaps one of the most common contributors to anxiety and worry is poor sleep. It has been shown that a lack of sleep may contribute to the ramping up of the area of the brain that contributes to excessive worry. Excessive worry leads to higher levels of stress and oftentimes less productivity.
So what can you do to form healthy sleep habits? The number one thing you can do is to establish a nighttime routine, free from technology. By creating a nightly rhythm sans the stimulating activities, your body will take cues that it’s time to calm down and go to sleep. It’s also helpful to keep a journal next to your bed to write down thoughts that might be keeping you awake.
4. Skipping Meals
We’ve all heard it before … Food is Fuel for your body. When you skip lunch or look back at your bank statement to notice McDonalds was your go to dinner all week – you’re not doing yourself any favors. Your body works like a machine, when it notices a lack of nutrients it releases adrenaline and other hormones to give you the energy you need to keep moving. This may lead to anxiety like sensations such as dizziness, shakiness, confusion, and grogginess. Food is a biological need; therefore, it is no surprise anxiety naturally follows hunger.
To regulate your metabolism, insulin levels, and mental stability it’s best to eat meals regularly. We easily cave to convenience over health with our on the go, financially stressed and busy lifestyles – to combat this, plan your meals and keep granola bars and nuts handy.
It has also been said that cooking is therapeutic; making meals can help to reduce stress, increase creativity, and promote relaxation. So the next time you’re feeling stressed, perhaps it is time to go in the kitchen and start sautéing your way to peace and happiness.
5. Drinking Coffee
How do millennials take their coffee? Seriously. Very seriously. After checking our phones in the morning, more often than not we grab our coffee. Coffee brings a sense of alertness, energy and comfort to our mornings, mid afternoons, mid-mid afternoons, late afternoons and sometimes even our evenings. The sad truth is our obsession with coffee is not so sweet after all … it can cause irritability, nervousness, and heightened anxiety. Too much coffee can also lead to dehydration, which is a biological anxiety trigger.
While many of us may think that our coffee obsession is helping our productivity, it in fact may not be as helpful as we think. This is not to say you have to rid yourself of Caramel Macchiato, Starbucks new Coconut Cold Brew, or good old fashioned cups of black – like many things in life it’s about moderation. Take a look at your intake and ask yourself, could I cut back? Try switching to just one – two cups a day, if you feel calmer or to your surprise more productive perhaps commit to even less.
Signs of Chronic Stress
It’s important to recognize the signs of chronic stress and address it before it impacts your health. Common signs of chronic stress include:
- Difficulty Sleeping: Stress can disrupt sleep, making it hard to fall or stay asleep.
- Changes in Appetite: Some may overeat and crave comfort foods, while others lose their appetite.
- Muscle Tension: Stress can cause muscle tension and headaches, creating constant discomfort.
- Digestive Issues: Stress may lead to stomach pain, constipation, or diarrhea.
- Weakened Immunity: Stress weakens the immune system, increasing illness risk.
- Irritability: Chronic stress heightens emotions, leading to irritability or mood swings.
- Mental Health Problems: Stress increases the risk of anxiety, depression, and substance abuse.
- Relationship Strain: Stress can cause conflict and make healthy communication harder.
- Social Withdrawal: Some may isolate themselves, leading to loneliness.
- Financial Struggles: Chronic stress can impact finances due to decreased productivity or therapy costs.
- Career Challenges: Stress affects focus, productivity, and may lead to burnout.
- Unhealthy Coping: Many turn to habits like smoking, binge drinking alcohol, overeating or excessive screen time to manage stress.
Ultimately, chronic stress can greatly decrease your overall quality of life. Young adults experiencing gen Z and millennial stress often say it affects everything — from daily activities to physical and mental health and even career success.
Effects of Chronic Stress
The chronic stress experienced by younger generations can have severe consequences on their physical and mental health. The body’s natural response to stress, the fight-or-flight response, can become overactive and cause a variety of health issues.
Chronic stress is linked to an increased risk of:
- Heart disease
- Diabetes
- Obesity
- High blood pressure
When chronic, gen Z and millennial stress can also weaken the immune system and make individuals more susceptible to illnesses. In terms of mental health, chronic stress can lead to anxiety disorders, depression, and burnout.
Unfortunately, young adults may also turn to unhealthy coping mechanisms such as substance abuse or self-harm in an attempt to manage their stress.
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Gen Z & Millennial Stress Management
Despite our strengths, chronic stress and anxiety are not sustainable. If you are suffering from the day to day annoyance, pain, and decreased productivity from millennial stress and anxiety there are things you can do to help yourself. By making some of the changes discussed above we can improve our moods and our lives one habit at a time.
To effectively manage your stress levels, you can implement healthy habits such as:
- Exercise
- Proper nutrition
- Getting enough sleep
Practicing relaxation techniques such as deep breathing, meditation, and yoga can also help to reduce stress levels. Additionally, seeking support from friends and family, or even talking to a therapist or counselor, can provide valuable coping strategies and emotional support.
It is also important for young adults to identify any sources of stress and find healthy ways to cope with them. This may involve:
- Setting boundaries and learning to say no
- Making realistic goals
- Prioritizing tasks, responsibilities, and self-care
- Learning time management skills
- Taking breaks when needed to prevent burnout
By effectively managing millennial stress, you can protect your physical and mental health and lead a happier and more balanced life. It is never too early to start practicing these healthy habits and seeking support when you need it.
Finding Help for Chronic Stress and Substance Abuse
If you or someone you know is struggling with chronic stress, it is important to seek support from loved ones and professionals. Therapy and counseling can provide valuable tools and strategies for managing millennial stress effectively.
At Footprints to Recovery, we provide evidence-based treatments for substance abuse and co-occurring mental health disorders, including chronic stress. Our compassionate team of professionals can help you develop a personalized treatment plan that addresses your unique needs and challenges.
Don’t let chronic stress and substance abuse control your life any longer. Contact us today to learn more about our programs and how we can support you on your journey towards recovery. Remember, saying no to unhealthy habits and prioritizing self-care is not selfish, it’s essential for your well-being. You deserve to live a happy and fulfilling life, free from the weight of chronic stress and addiction. Let us help you make that a reality.
