Your 20s can be an exciting yet overwhelming time. Between career decisions, relationships, financial stress, and the pressure to "have it all figured out," anxiety can often creep in. If you find yourself feeling anxious, you’re not alone—many young adults experience anxiety as they navigate this transitional phase. The good news? There are practical strategies that can help you manage anxiety and regain a sense of balance.
Understanding Anxiety in Your 20s and 30s
Anxiety is a natural response to stress, but when it becomes overwhelming or persistent, it can impact your daily life. Common triggers for anxiety in your 20s and 30s include:
Uncertainty about the future
Job stress or career changes
Social pressures and relationships
Financial worries
Comparing yourself to others on social media
If any of these resonate with you, it’s important to know that you’re not alone and that there are effective ways to cope.
Practical Strategies for Managing Anxiety
1. Challenge Negative Thoughts To Help You Cope With Anxiety
Anxiety often stems from negative or irrational thoughts. Practice identifying and challenging these thoughts by asking yourself:
Is this thought based on facts or assumptions?
What would I say to a friend in this situation?
What is a more balanced way to look at this?
Replacing negative self-talk with more realistic perspectives can help reduce anxiety over time.
2. Practice Mindfulness & Deep Breathing To Help Manage Anxiety
Mindfulness techniques can help bring your focus back to the present moment and ease anxious thoughts. Try:
Deep breathing exercises (e.g., inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds)
Meditation apps like Headspace or Calm
Journaling your thoughts to release mental tension
Therapy can be a great place to learn mindfulness techniques and find coping skills that work for you.
3. Establish Healthy Routines
A structured routine can help create stability and reduce feelings of chaos. Focus on:
Prioritizing sleep (7-9 hours per night)
Regular exercise (even a daily walk helps! Vitamin D is very important)
Eating balanced meals to support mental well-being
Therapy can be a great place to explore how to set up a routine that works for you and overcome any barriers to setting up a routine. Often, talking it out with a provider can help you focus on creating new self-care habits that work for you even if in the past you haven't been able to "stick" to a routine.
4. Set Boundaries with Social Media To Help Lower Anxiety
Comparing yourself to others online can fuel anxiety. Consider:
Taking social media breaks (apps can help with enforcing this)
Unfollowing accounts that make you feel inadequate
Focusing on real-life connections and experiences
5. Talk to Someone To Help Manage Your Anxiety
You don’t have to deal with anxiety alone. Reaching out to a trusted friend, family member, or therapist can provide support and perspective. If your anxiety feels overwhelming, therapy can help you develop personalized coping strategies. If you are trying to figure out if therapy could be helpful for you, click here. If you are curious if online therapy would be right for you, click here.
Final Thoughts
Your 20s are a time of growth, learning, and self-discovery. While anxiety may be a part of the journey, it doesn’t have to control your life. By incorporating these strategies into your routine, you can build resilience and navigate this phase with more confidence and ease.
Need extra support? I offer online therapy in Virginia and specialize in helping young adults manage anxiety and life transitions. Check out my Psychology Today profile to learn more or schedule a consultation!
Mary Willoughby Prentiss is a licensed professional counselor in the state of Virginia who provides online therapy for Willow Tree Healing Center. She enjoys transforming the lives of women, college students, kids, tweens/teens, and families through providing communication strategies, coping skills that work, allowing a safe space to be heard, and actively working towards helping you with your challenges. She is certified in Parent-Child Interaction Therapy (ages 2-7) and Trauma-Focused Cognitive Behavioral Therapy, counsels substance abuse in teens and adults, and practices Eye Movement Desensitization Reprocessing (EMDR) Therapy.
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