How to Deal with an Existential Crisis: Signs, Causes, and Coping

Raise your hand if, as soon as life starts to feel a little off, your go-to phrase is: “Ugh, I’m having an existential crisis.” Guilty? Us too; we’ve all been there! However, an existential crisis truly is a common psychological experience that begins with questioning meaning, purpose, identity, or direction. Emphasis on “common”—it happens more than you think. 

Despite the name, it’s not always this dark, dramatic, or life-altering experience. And actually, Bretman Rock discussed this in his episode of DaBaddest Radio, “Surgery Nightmares, Existential Crisis, & How I Actually Got Famous.” Most of the time, people spiral and think that this experience is permanent or more severe than it actually is. 

Here’s the truth: existential crises simply mean “I don’t know WTF I’m doing or what my purpose is.” And chances are, 99% of the people you know have had those same. exact. thoughts. But knowing that doesn’t always make it easier, right? 

That’s why below, we’re discussing exactly how to deal with an existential crisis. We’ll talk about what it is, whether it’s normal, how common it is, and how to deal with it. Turn on “The Ambition Trap: Amina AITai on Finding Purpose in Hustle Culture” from She’s So Lucky, and let’s make sense of it all.

DISCLAIMER: This article is for informational purposes only and is not a substitute for professional medical or mental health advice. Feeling lost, uncertain, or disconnected from your purpose is common. However, if these feelings become overwhelming, persistent, or begin to affect your ability to function, it’s important to seek professional support from a qualified mental health specialist.

How to Deal with an Existential Crisis: Signs, Causes, and Coping

An existential crisis isn’t a single event, like a panic attack usually is. (Here are tips for calming your nervous system, BTW!) Instead, it’s a pattern of intense reflection that can feel emotionally destabilizing. And that’s normal! As soon as you start asking yourself questions like “What’s my purpose in life?” or “Does anyone really understand me?”, you’re bound to spiral a bit. 

Fortunately, that’s why episodes like “How to Find Your Values & Figure Out What You Should Do with Your Life” from House Guest exist! Simply knowing you’re not alone, that you do have resources, and that it’s an incredibly common human experience can switch that panic mode off—or turn it down slightly. 

That said, ultimately, it’s most helpful to understand what’s happening psychologically. This way, you can start to figure out how to regain a sense of stability before you try to make sense of a deeper meaning. Leave the deep philosophical questions to Socrates—or “‘I’m Having an Existential Crisis!’ Answering Life’s Big Questions w/ Dr. Varun Soni” from Real Pod. Either works.

All jokes aside, let’s start with the basics.

What Is Existential Crisis?

An existential crisis is a psychological and philosophical state where a person becomes intensely aware of life’s uncertainty, meaning, or morality in a way that feels overwhelming rather than insightful. It can go by a few different names, including existential dread, existential anxiety, identity crisis—you get the gist. It’s essentially what “The Clock Is Ticking” from Don’t Think discusses or “How to Feel Like Yourself in Seasons of Instability” from Note to Self covers. 

In the moment, an existential crisis feels isolating and overwhelming. But here’s the good news: it’s both normal and common. We all feel lost from time to time, which is what Dear Gabby explores in “7 Spiritual Secrets to Let Go & Attract Your Dreams.”  The key is to develop a strategy to stop an existential crisis in its tracks.

Is Existential Crisis Normal?

If it’s of any consolation, existential crisis IS totally normal. And we don’t just mean, “yeah, it happens to everyone!” It’s a genuinely common experience that most of us will encounter multiple times throughout our lives. And most of the time, they’re a result of a major life change, like milestone birthdays, unaddressed trauma, or a personal loss. (“How to Turn Fear into Fuel and Uncertainties into Opportunities – Lessons from Trinny Woodall” from Coming in Hot is a good resource here!) 

Essentially, whenever you feel your sense of stability is slightly disrupted, it can trigger an existential crisis. And that can come from good things happening, too! Think: a new relationship, getting your dream job, moving to a new city, or becoming a parent. Good or bad, something that makes you step back and wonder about life’s limits, possibilities, or purpose is bound to cause a little bit of anxiety. 

How Common Is Existential Crisis?

Remember what we said earlier: people experience existential crises all the time. And you know what can help you feel a little more grounded? Looking at the data. 

Recent research shows that 1 in 3 Americans (32%) say they’re experiencing an existential crisis. In that same study, 37% of participants said their lives felt out of their control. The ones leading the pack? Gen Z. And it makes sense! In your late teens, twenties, and thirties, you’re just figuring out who you’re becoming. Not to mention, you had to do that during huge global shifts. AKA, an increasingly digital world that constantly asks you to compare yourself to everyone else. (“Chronic Not Enough-ness” from Don’t Think talks all about this.)

However, Gen Zers aren’t the only ones navigating existential dread. Let’s break it down by age group:

• Young Adults and Teens (Ages 18–25): 3 in 5 young adults reported lacking meaning or purpose. That includes financial worries, achievement pressure, social influences, and perception that the world is “unraveling.”
• Quarter-Life Crisis (Ages 25–35): Research shows that approximately 75% of 25–33-year-olds experience a quarter-life crisis. The contributing factors? Career choices, relationships, accomplishments, doubt, emotional mood swings, and life satisfaction.
• Mid-Life Crisis (Ages 45–60): Psychology shows that 10–26% of adults experience midlife crises at some (or multiple) points throughout ages 45–60. 

If you’re someone battling with existential questions and constant dread, the numbers show something incredibly reassuring: you’re far from alone. You can also listen to “How to Reduce Stress, Regulate Your Nervous System, Break Your Phone Addiction, & Find Inner Peace ft. Jesse Israel” from The Bossticks for a head start on what we’re discussing below!

What Causes Existential Crisis?

Sometimes, an existential crisis is the result of one major life change. Sometimes an existential crisis results from a major life change. Other times, it’s a bunch of little things that add up and overwhelm your nervous system. Regardless, here are a handful of things that can cause existential crises: 

• Major life transitions or uncertainty
• Grief, trauma, or loss
• Chronic stress or burnout
• Anxiety disorders or depressive episodes
• Exposure to existential philosophy without grounding tools
• Social isolation or lack of support systems (Tune into “Ally Lewber Talks Breaking the Cycle, Boundaries, & the Bravo Blogger” from Scheananigans for more on the importance of support systems.)
• Identity confusion or major value shifts
• Overthinking patterns or high cognitive sensitivity (Check out our post on Mel Robbins’ 5 Second Rule!)

Looking for a resource to navigate an existential crisis? Check out our roundup of the best podcasts on mental health!

How to Know If You’re Having an Existential Crisis

So… How do you know if you’re dealing with everyday anxiety or truly having an existential crisis? Here are the signs to look out for:

• Questioning your identity
• Developing a fear of meaninglessness (Well with Arielle Lorre has an EXCELLENT episode on the three components that actually create a meaningful life!) 
• Not feeling grounded in everyday life (click HERE to calm your nervous system with Tay Lautner!)
• Feeling disconnected from goals that used to excite you
• Constantly wondering whether you’re on the right path
• Experiencing a consistent sense that something’s “missing”
• Questioning personal values, beliefs, or priorities (Check out Dr. Suzy Welch introducing the “Values Bridge” on What We Said!)
• Struggling to find motivation in routines that used to feel meaningful (Find affirmations for motivation HERE!)
• Feeling uncertain about your purpose or long-term direction

Remember, your mental health always comes first. Below, we’re gonna run through a handful of top tips for overcoming an existential crisis. But if you truly feel like you’re struggling, don’t hesitate to seek professional help. It’s not a weakness—it’s a total sign of strength.

How Long Does an Existential Crisis Last?

There’s no one-size-fits-all timeline for how long an existential crisis can last. For some, episodes only last a few days. For others, it may persist for weeks or even months. But don’t let this overwhelm you! It’s not a life sentence. 

For most people, symptoms of an existential crisis become far less intense with effective coping strategies and less fuel for the spiral. For example, maybe you prioritize Gabby Bernstein meditations each day, read our post on managing negative thoughts, or create a list of mental health goals. 

Or, maybe you focus on personal growth, practice mindfulness, and connect with people who can support you throughout this season. Better yet, hopefully you’re combining them all! When you can recognize an existential crisis and create a plan of action, you give yourself something incredibly valuable: a sense of direction, stability, and certainty.

Need a resource to lean on? Tune into “True Anxiety vs. False Anxiety with Dr. Ellen Vora” from With Whit. They cover a LOT of what we’re about to talk about below. 

Can Existential Crisis Lead to Depression?

Existential crises and existential depression are two different experiences. More specifically, existential depression is a persistent state of sadness, hopelessness, or emotional distress rooted in questions about meaning, purpose, or existence. But the question is: can one lead to the other?

The answer is, unfortunately, yes. If you’re constantly dwelling on things like meaning, purpose, and identity, you can become a little hopeless. Your brain is basically like “Woah… then what’s the point?” In these cases, you’re essentially looking at a broader depressive condition rather than a temporary existential phase, though. 

Here’s the good news: you’re not alone, there are resources available, and you can feel better. To start, here’s how to overcome an existential crisis:

How to Deal with Existential Crisis

Maintain a regular sleep schedule.

Sleep is one of the most important things you can prioritize to help resolve an existential crisis. By getting proper rest, you can regulate neurotransmitters, lower stress hormones, and calm the brain’s emotional center. Think of sleeping as your brain’s opportunity to go through its own refresh cycle. 

Not to mention, consistency in sleep schedules can even lower the risk of anxiety and depression! After all, you’ve probably noticed that things do tend to feel a little heavier when you’re exhausted. Learn more about the importance of sleep for mental health in “Can You Actually Rewire Your Brain? with Dr. Dave Rabin” from Everything Is the Best!

Limit excessive philosophical or doom-driven content consumption.

Social media is FULL of deep, philosophical content. It literally feels like every other video covers life’s burning questions, like “What’s our purpose?” or “How do we make the most out of every day?” Is it important? Sure, but in moderation. If this is ALL you’re consuming, you’re bound to become overwhelmed. 

Khloé Kardashian has even enlightened listeners on this subject through “The Internet Then vs. Now” on Khloé in Wonder Land. If this is truly beginning to affect your psyche, it’s time to unfollow, mute, or block. The less content you consume like this, the better.

Set boundaries around rumination time.

There’s a huge difference between reflecting and ruminating. Reflection helps you gain insight, whereas ruminating keeps you trapped in the same thought loop. If you notice yourself asking the same questions about purpose and identity, it may be time to set some boundaries. Oh, and time to listen to “OCD and the Never-Ending Thought Loops” to better understand the process.

Consider giving yourself a dedicated window to process your feelings. As soon as that time is up? Redirect your attention to something grounding. Maybe it’s calling a friend or focusing on a different task! The goal isn’t to avoid difficult questions altogether; it’s to prevent them from taking over your entire day. 

Need a helpful starting point? Tune into “What’s Meant for You Cannot Miss You with Sabrina Rudin” from The Wellness Process!

Engage in daily physical movement.

Moving your body is incredibly helpful for refocusing your attention back on the present. And it doesn’t have to be anything insanely challenging, like joining a HIIT class or starting 75 Hard. (We want to keep up with these routines, not feel overwhelmed by them!) 

Exercise essentially works as a grounding practice. Instead of focusing on existential thoughts, you can redirect your attention to what you’re feeling in the present. The rhythm of your breath, the burning of your muscles, the feeling of your heart beating—you get it. Plus, physical movement stimulates the release of neurotransmitters like dopamine and serotonin!

“The Doing, Not the Getting | Kris Gethin on True Motivation” from The Gabby Reece Show is a top resource here. It’s alllll about discipline, mental strength, behavior, and recovery.

Use structured journaling prompts instead of open-ended spiraling.

Journaling can be super helpful during an existential crisis—but only if it gives your thoughts somewhere productive to go. Open-ended questions like “What is the meaning of life?” are honestly just more confusing than clarifying. And, no surprise here, it’ll shove you right back into that same spiral. 

Instead, use prompts that encourage reflection and action—like Payton Sartain discussed in “Diary of Your Dream Year: Journal Prompts to Create Your Best Year Yet.” When you have structure, you have stability. And as a result, it helps transform rumination into self-awareness. Grab your “Promises to Myself” journal from the DM shop and get to spilling your feelings!

Stay socially connected, even minimally.

When life starts to feel uncertain, a lot of people unconsciously withdraw. Of course, alone time can be helpful, but too much of it often amplifies existential thoughts. You don’t even have to FULLY get out of your comfort zone to stay connected. You can do something as simple as hop on a phone call, go on a quick coffee date, or dine in for takeout at home with a close friend. 

Not only does this help get you out of your own head, but it’s a gentle reminder that you’re not alone. You’re not the only one navigating existential thoughts—and you don’t have to conquer life’s big questions by yourself. If you want even more on why having a support group is so helpful, check out our post, “Benefits of Having a Good Friend.”

Prioritize routine over figuring everything out.

You don’t have to figure everything out—even if that’s what your existential thought process is telling you. Instead, focus on a routine. For example, wake up at the same time each morning, drink enough water each day, eat fulfilling meals, move your body, do something for yourself, and stay connected with friends. 

By creating an intentional routine, you can actively create stability. And, as we mentioned earlier, stability is the first step to navigating uncertainty with confidence and clarity. Sometimes, the most productive thing you can do for yourself is to keep showing up for you while life’s bigger questions answer themselves over time. 

And, here’s a helpful reminder: you’re one habit away from a life that feels completely different. Listen to “How to Scale Up Your Life (at No Cost)” from That’s the Point to learn more!

Stop trying to answer life’s unanswerable questions—just focus on what you can do for yourself TODAY!

Contrary to what your brain’s telling you, you don’t have to have everything figured out. And, honestly, you shouldn’t! That’s the beauty of learning, growing, and adapting. You get to figure out who you are, what your purpose is, and what you’re meant to do AS you continue living. Follow these tips, remind yourself that what you’re experiencing is normal, and remember that you’ll ALWAYS come out on the other side. 

Most importantly, you’re never alone. At Dear Media, we’re constantly sharing tips, techniques, and strategies for feeling like your best, most powerful self. And we have our amazing Dear Media podcast hosts to thank for leading the hard conversations, offering their unfiltered advice, and opening up our minds to what we can accomplish with a little guidance. 

Want to hear all this advice live and in person? Then don’t miss out on Dear Media IRL, where we bring your favorite hosts to a city near you. You get to hear about everything from wellness and ambition to culture and creativity. And, even better, you can experience it firsthand. See you there!