How to Handle Stress and Anxiety in Your 20s (Without Losing Your Sh*t)
Did you know over 60% of young adults feel stressed about their future? As a Black first-gen adult, stress isn’t just about work or school—it’s the weight of family expectations, cultural pressure, and breaking generational cycles. Trust me, I’ve been there.
Balancing Multiple Roles
As first-gens, we juggle everything: careers, education, family, and friends. It’s overwhelming, but you don’t have to do it all at once. Think of your energy as tanks: emotional, physical, financial, self-care, humor, and romance. If they’re all empty, it’s dangerous. Monitor them and refill as needed!
Understanding Stress and Anxiety
Stress isn’t just in your head. It’s in your body too. High-functioning anxiety and depression can look like “success” to others, but inside, you’re barely holding it together. Recognizing this is the first step.
Coping Strategies for Stress and Anxiety in Your 20s
💬 "Let’s talk real quick because life be lifin’, and sometimes it’s just a lot. Here’s what’s helped me and might help you too, step by step."
1. Mindfulness: Be Here Now
Mindfulness doesn’t mean sitting cross-legged and chanting (unless that’s your thing). It’s about bringing your attention to this moment.
Start with this:
Sit somewhere comfortable. Take a deep breath in through your nose for 4 seconds, hold it for 4 seconds, and then let it out for 6 seconds. Do this three times.
While you breathe, think: “I am safe. I am here. This moment is enough.”
When life is loud:
Try a “5-4-3-2-1 Grounding Exercise.”
Look around and name 5 things you can see.
Touch 4 things you can feel.
Listen for 3 things you can hear.
Notice 2 things you can smell.
Identify 1 thing you can taste.
It’s like hitting the “reset” button for your brain.
2. Journaling: Dump It All Out
Girl, journaling isn’t just for teenagers writing about their crushes—it’s your free therapist in a notebook.
When you’re overwhelmed:
Grab a journal (or scrap paper, or your Notes app) and write for 5 minutes. Literally anything. Start with, “Right now, I’m feeling…”
Or, try this journal prompt: “What’s one thing I’m proud of today?”
Want to go deeper?
Write a letter to your stress. Be as petty or emotional as you want. (“Dear Stress, why you gotta be like this?”)
End the letter by telling it what you’re going to do to take control.
💡 If you need a journal, peep my collection here. Start your journaling journey with intention!
3. Exercise: Move That Body
Listen, you don’t have to be a gym rat for this. Moving your body, even just a little, can quiet your mind.
Here’s a quick start:
Set a timer for 10 minutes. Put on your favorite playlist and dance like nobody’s watching. No choreography, no rules—just vibe.
Take a walk. Leave your phone behind or play a podcast (I love “Therapy for Black Girls” or “On Purpose with Jay Shetty”).
Got gym access?
My bestie Megs put me on to ClassPass, and chef’s kiss! Use this link to get a free month. Try yoga, pilates, or boxing to let off steam!
4. Boundaries: Protect Your Peace
Listen, “no” is a full sentence. And you don’t need to explain it.
For family:
If they’re asking for too much, try this: “I love y’all, but I need to focus on myself right now. I hope you understand.”
If someone presses you about life choices (“Where the babies at?!”), practice: “I’m working on myself right now. Thanks for understanding.” Then change the subject.
For work:
Block out “me time” on your calendar, even if it’s just 30 minutes. Treat it like an unmissable meeting.
5. Support System: Find Your People
Your friends aren’t your therapists, but the right ones can be your lifeline.
Lean on them, but gently:
Instead of dumping everything, try: “Hey, I’m feeling overwhelmed. Can we talk about something lighter for a bit?”
If they’re not available, don’t take it personally. Everyone’s juggling something.
Build your team:
Invest in therapy if you can. Therapy is self-care with a license. (Hot tip: Check if your job offers an Employee Assistance Program!)
Pro Tip: Your friends’ inability to support you doesn’t mean they’re bad friends; it means they have their own stuff too.
6. Time Management: The Art of Doing Less
When everything feels urgent, take a deep breath. Not everything needs to be done today.
Start here:
Write down everything you need to do this week.
Highlight the top 3. Focus on those. The rest? They can wait.
Feeling stuck?
Try the “Pomodoro Technique.” Set a timer for 25 minutes. Work on one task. Then take a 5-minute break. Repeat.
You’re not in this alone. Stress and anxiety are real, but so are your tools to fight them. Start small. Breathe. Move. Set boundaries. You’ve got this.
And when it feels like too much? Remember, you’re building strength in these moments. Let’s grow together. 🖤
