The world keeps demanding more — presence, action, participation — all triggering for those who have social anxiety. We look at how Gen Z handles the condition
Representation pic
She works in the film and arts industry, but in a crowd she is wary, her shoulders tense. For freelance writer Neelakshi Singh, social anxiety is a real and present condition, affecting her life both socially and professionally. Singh is not alone (though she wants to be) — social anxiety affects more people than we may realise. You may see a sufferer in a train, huddled into a corner if they are lucky to get a seat. Or someone focusing on their shoes rather than the scene around them.
As Singh puts it, “I’m always alert, trying not to inconvenience anyone — whether that’s in the subway or a classroom.” Raised in a body that, she felt, did not match beauty norms, she developed social anxiety early on. “I felt under a constant spotlight,” she said. Even in small groups, a passing comment could trigger an anxious spiral. Social anxiety lurks in the pauses of everyday interactions — raising your hand in class, answering a phone call, making small talk with strangers. For us Gen Z, these moments can feel like being in a pressure cooker. A 2024 report by the US-based National Social Anxiety Center found that 60 per cent of Gen Z experienced stress and social anxiety.
Neelakshi Singh says she doesn’t have the stability to be in an unpredictable setting. PICS/KIRTI SURVE PARADE
Parnavi Vengurlekar, a photographer in her 20s, remembers when her phone anxiety took root. In school, she was repeatedly harassed by a man calling from unknown numbers for months. “Since then, I’ve had a deep aversion to unknown callers. As soon as I see one on my phone I freeze,” she said. This fear bled into her professional life — where phone calls, especially unscheduled ones, are routine. “I once ignored a potential client’s call because I panicked. By the time I responded, they’d hired someone else.” Now, she insists on texting first. A message gives her the time to decide how and when she wants to respond, which helps.
Singh first noticed her anxiety around age 10. “I was heavier than most kids and wore glasses — people used to point this out, and it made me hyper-conscious of how I took up space.” She still feels that scrutiny in public spaces. “Even on a train, I’m calculating where to stand so I don’t bother anyone.” But it isn’t just about being in public. “A one-on-one conversation where I feel misunderstood can also spiral me into self-doubt for hours.”
The anxiety has shaped her work interactions too. Networking is one of her biggest triggers. According to the 2023 Kahoot! ZetaPulse Gen Z Workforce Study, 90 per cent of Gen Z workers grapple with social anxiety in professional settings; 35 per cent confront it almost daily, 44 per cent feel uneasy about presenting, and 38 per cent hesitate to participate in meetings. “It literally hinges on your confidence, and I don’t have the stability to be in an unpredictable setting,” Singh shares. “Thankfully, my work speaks for itself and I’ve been approached for it without having to overly perform socially.”
Parnavi Vengurlekar insists on a texting so she has time to decide how to respond
Social anxiety isn’t always about bustling railway stations or packed concerts. For Gen Z, it often shows up in everyday moments — picking up an unknown number or responding to a work call. What might seem a casual social interaction for a lot of people can feel like an emotional minefield for someone with social anxiety.
As a result, the “text first, call later” culture is increasingly common. A study by recruitment specialist Robert Walters found that 75 per cent of Gen Z individuals experience anxiety when making or receiving phone calls, highlighting a widespread discomfort with voice communication. Many Gen Z individuals describe calls as invasive. “It feels like someone is barging into your space without warning,” said Singh. Texts, on the other hand, give you a mental buffer against the immediacy of conversation.
But there is a price tag. Several young adults admit that this reluctance has made it harder to make or keep friends. “I’ve let good friendships fade just because I couldn’t keep up with the calls,” Vengurlekar admits. It is not about being flaky, but self-preservation.
Kruttika Dixit and Dr Aparna Ramakrishnan
For Anastasia Kunder, an MBA student juggling business responsibilities, sensory overload is the trigger. “Physically, my brain shuts down in crowded places,” she says. Raised in a quieter, more spacious environment, she found Mumbai’s public transport and campus culture deeply jarring. “Having no personal space is a complete no-no for me,” she said. Her college life is built around a close-knit circle. “We’re happy just hanging out at home. That’s our safe space.”
In her case, the anxiety wasn’t just emotional — it shaped her career decisions. She chose to work from home, building her garment export business remotely. “There’s no way I could handle regular office energy,” she admitted. Though Mumbai’s social scene buzzes with music festivals and concerts, Kunder is at peace without feeling the need to attend one. “I’ve never been interested in it to begin with,” she shares. “My friends and classmates have been very accepting so I never felt alienated about it.”
Dr Aparna Ramakrishnan, a psychiatrist at Kokilaben Hospital, sees a sharp increase in young adults struggling with basic social tasks. “Social skills have rusted post-COVID. They’re constantly online but not engaging in person,” she notes. The disconnect has eroded confidence in face-to-face settings. “With social media, you can’t assess tone or body language, and that leads to misinterpretation and self-doubt.”
For many, it’s a vicious cycle. The pressure to present a confident persona — online and offline — feeds into the anxiety. Vengurlekar, who works in a male-dominated creative field, says, “I have to seem like I know what I’m doing. But inside, I’m a mess.” She uses humour to deflect. “I become Chandler Bing when I’m nervous,” she quips, half-joking, half-hiding.
The anxiety isn’t about the crowd — there wasn’t one. It was the looming pressure to perform, to stay composed while not messing up. This is how perfectionism plays a huge role. As Gen Z, we understand the need for control in every setting. Gen Z is the most watched generation, including online through social media. This constant need to say the right things and present yourself in the right way leads to issues like social anxiety.
“What if I stutter? What if I’m judged?” says Kruttika Dixit, a counselling psychologist who is herself Gen Z. These thoughts keep people from speaking up. “You can’t form professional relationships if you don’t put yourself out there — and that leads to isolation.”
So how do today’s youth cope with this crippling fear of judgement and people? Therapy, when accessible, has helped some. A report by the American Psychological Association found that Gen Z is more likely than older generations to seek mental health therapy or counselling, with 37 per cent of Gen Z reporting having worked with a mental health professional.
Ramakrishnan recommends baby steps — mentor-mentee meetings instead of large team settings. Schools are also beginning to step in with public speaking modules and psychoeducative sessions to build confidence early. “We need to start young,” Dixit adds. “Instead of throwing them into the deep end, let them build their comfort first.” Having a neutral space to unpack their thoughts makes a huge difference to Gen Z struggling with social anxiety.
Supportive spaces also make a difference. Kunder thrives in smaller settings with friends who understand. “They get me. They don’t pressure me to go out or to show up when I am not feeling it.” Some are gradually finding their rhythm. Singh still feels anxious in crowded rooms or public transport, but has developed coping mechanisms like leaning on trusted friends or consciously zoning out background noise. “Removing the noise from my head is key,” she says. But more importantly, she’s learning that not everyone is watching. “Moving to Mumbai forced me out of my comfort zone. It hit me that the world is not always out to get you — and that’s reassuring.”
Her words capture the growing shift in this mindset. We grapple with an ever-growing and consuming tension between the need to connect, while fearing the exposure. Behind every delayed reply, closed door and declined call is a muted struggle for peace. Gen Z isn’t necessarily trying to disappear. They want to exist on their own terms, without the panic of perception.
60%
Of Gen Z experience stress and social anxiety
90%
Of Gen Z workers grapple with social anxiety in professional settings
*Source: 2023 Kahoot! ZetaPulse Gen Z Workforce Study
75%
Of Gen Z individuals experience anxiety when making or receiving phone calls
*Source: Study by recruitment specialist Robert Walters
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