What is an existential crisis? Plus, how to overcome one
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
What exactly is an existential crisis, and are you experiencing one? Learn the causes, symptoms, and how to deal with an existential crisis using our coping tips.
What to know:
💙 An existential crisis, when you deeply question life’s meaning, is often triggered by major transitions, losses, or intense self-reflection.
💙 There are three common types—midlife, identity, and meaning crises—each centered on doubts about who you are, what matters, or where you’re headed.
💙 Coping can start with grounding practices like mindfulness and journaling. Connection with others and professional support can also help.
At some point, often without warning, life can tilt on its axis. The coffee tastes the same, the sun still rises, but suddenly you’re staring into the vast, unnerving expanse of the “big questions.” Like, “Why am I here?” or “What’s the point of any of this?”
An existential crisis can creep in quietly or crash in like a storm, shaking the foundations you thought were steady. It’s a disorienting blend of fear, curiosity, and an odd kind of clarity — like realizing you’ve been following a map only to question whether the destination exists at all.
In the thick of it, familiar routines can start to feel hollow. The career milestones you’ve been chasing, the relationships you’ve nurtured, even the hobbies you’ve loved — all of them can suddenly seem stripped of their meaning.
Yet, hidden inside the unease is potential. An existential crisis is, in a way, a renovation of the self — a dismantling of the unquestioned beliefs that have quietly shaped your life. It can be messy and exhausting, but it also makes space for rebuilding on firmer, more intentional ground.
If your day-to-day activities have begun to feel less fulfilling and rewarding and you have the urge for a deeper understanding of life, we got you. Let’s dive in.
What is an existential crisis?
An existential crisis is a term used to describe a period in life when you start questioning the very fabric of existence. It's when your daily routine suddenly feels like it’s lost all meaning, and there's a nagging feeling that there should be more to life than what you currently have.
Life sometimes presents us with situations that prompt deep reflection, such as pondering the meaning of life and your purpose in it. An existential crisis is more common than you might think and is something many people experience, especially during significant life changes.
Whether you’re going through an existential crisis or know someone who is, it can be important to gain a clearer understanding and receive helpful guidance during this journey of self-exploration.
Understanding existential dread vs. existential crisis
People often use these terms interchangeably, but they describe different parts of the same experience. Existential dread is the emotional side, a deep sense of unease or anxiety revolving around the fundamental aspects of your life. An existential crisis is the bigger picture, the broader stretch of time when you find yourself questioning meaning, identity, and direction.
Dread is one of the feelings that can surface during that period, one symptom within the larger experience rather than the whole thing. You might feel it without being in a full crisis, or it might be one part of what a longer crisis feels like.
How to cope with an existential crisis: 10 ways to ease the dread
Coping with existential dread can feel overwhelming, but it's also a chance for growth and self-discovery. Here are ten practical tips to help you work through it and calm your mind.
1. Embrace the present moment
Explore mindfulness practices like meditation, mindful movement, gratitude, and self-compassion. These can help ground you in the present and build a deeper connection with yourself and your surroundings. Simple breathing exercises work too. When your thoughts race ahead to the big unanswerable questions, a few slow breaths can bring your focus back to right now, where things tend to feel more manageable.
💙 Hone your gratitude practice with A Grateful Mindset with Tamara Levitt.
2. Accept your feelings to begin managing them
Start by acknowledging that it's completely normal to have these deep questions and anxieties. Trying to push them away often makes them louder. To manage them, try accepting both the feelings and yourself, just as you are. Naming what you feel can take some of the charge out of it.
💙 Labeling Emotions as they arise is a great way to recognize, understand, and neutralize your feelings.
3. Embrace uncertainty to reduce anxiety
Life is uncertain by nature, and learning to sit with that can ease the anxiety these questions often bring. Not every question has a clear or immediate answer, and some don't have answers at all. That's uncomfortable, but it's also part of being human. The less you fight the not-knowing, the less power it tends to hold over you.
4. Remember you're not defined by these thoughts
Existential dread is common, and you are not alone in feeling this way. These thoughts do not define your whole existence or your future. They're something you're experiencing right now, not a permanent truth about who you are or where your life is headed.
5. Reflect in a journal
Document your thoughts, feelings, and questions through journaling. Writing can provide mental clarity and act as an outlet for your existential musings. Getting the swirl of questions out of your head and onto the page often makes them feel less tangled, and you may notice patterns in what's been weighing on you.
💙 Learn about The Power of Reflection with Jay Shetty to get the most out of what you’re taking in.
6. Practice gratitude to shift your perspective
Actively focus on the good already in your life. This might mean keeping a gratitude journal where you write down a few things you're thankful for each day. Over time, this can shift your attention from what feels missing to what's already there, which makes the bigger questions feel less heavy.
💙 Check out our Gratitude Body Scan for Sleep with Jay Shetty to get into the habit of a nightly gratitude practice.
7. Connect with loved ones
Share your experiences and feelings with supportive friends and family. Open conversations can offer comfort, validation, and perspectives you hadn't considered. Saying these thoughts out loud often shrinks them, and you may find the people around you have wrestled with the same questions.
💙 Listen to our Meaningful Practice for Meaningful Friendship series to discover the importance of nurturing relationships that also nurture you.
8. Engage in meaningful activities to find purpose
Find activities that matter to you, whether that's a hobby, volunteer work, or a creative project. Doing things that feel meaningful can give you a sense of purpose and remind you what you care about. You don't have to solve the big questions to feel more connected to your own life.
💙 Dive into the Discovering Happiness series by Shawn Achor to rediscover what brings you joy.
9. Explore philosophy or spirituality
Read philosophical or spiritual books, or have conversations that speak to your search for meaning. Different perspectives on life and death can offer comfort, understanding, and a path back to some inner peace. You're far from the first person to sit with these questions, and there's a lot of wisdom to draw from.
💙 Kick up your spiritual practice a notch or two with this 10-minute Meaning meditation.
10. Seek professional support
An existential crisis now and then is natural and doesn't usually point to a problem with your mental health. It can, though, bring on feelings of depression or anxiety. If that's happening, consider talking with a therapist or counselor who can help you work through these thoughts. Therapy offers a safe space to explore what you're feeling and gain insight into your concerns.
💙 Embrace the power of patience in the Sleep Story, Slowing Down with Tabitha Brown.
What causes an existential crisis?
Significant life events and transitions can shake our sense of security and meaning. These triggers can lead to feelings of existential dread, a deep sense of unease or anxiety that revolves around life's fundamental aspects. Understanding what sets these feelings off can help us anticipate and manage them more effectively.
Big life changes: Big life changes can often be the reason we find ourselves in the center of an existential crisis. Whether you’ve recently graduated, gotten married, had kids, turned 50, or had grandchildren, these significant transitions can lead to reflections on life, your choices, and the paths not taken.
Personal losses: Losing a loved one, a job, or even a cherished dream can trigger deep questions about the meaning of life and our own mortality.
Major health issues: Facing serious health challenges, either personally or within your family, can trigger existential reflection, especially around life's fragility and the randomness of illness.
Career changes: Changes that affect our identity and sense of purpose, like transitioning to a new job, losing one, or retiring, can bring on existential dread.
Philosophical contemplation: Diving into deep thoughts about life, death, and everything in between can be a trigger too. Questions about the universe, human existence, and the nature of reality can stir up a sense of dread or curiosity.
Global or societal crises: Events like pandemics, natural disasters, or political upheaval can create a sense of instability and prompt existential questioning on a broader scale. Growing awareness of slower-burning issues like climate change, social injustice, or economic inequality can stir up the same anxiety about the future.
Societal pressures: Living in a society that ties success to happiness brings its own kind of pressure. When you measure your worth against those standards, you might start questioning what really matters.
How to know if you're having a crisis? 7 signs and symptoms
Here are seven signs and symptoms that indicate you might be experiencing an existential crisis.
1. Feelings of emptiness
Ever felt as though something was missing despite having everything you thought you needed? This sense of emptiness can be a common symptom of an existential crisis.
2. Feeling alienated
Alienation is a disconnection that arises when the world suddenly seems different, or you feel out of place in your usual surroundings.
3. A sense of futility
Questioning the value or worth of your efforts and feeling that they’re futile or meaningless is a sign of an existential crisis. It’s a doubt that can make every task feel like an uphill battle.
4. A deep longing for meaning
A yearning for a deeper understanding or meaning in life can be a hallmark sign. It’s a quest for something more, a higher purpose, or a more profound connection to life.
5. Unexplained changes in your daily routine
You might notice shifts in your daily routines, like changes in how you feel waking up, going to work, or even socializing.
6. Withdrawal from social activities
If you're frequently saying no to social activities that you used to enjoy, it might be a sign of an existential crisis. The inward nature of a crisis of this kind can make socializing feel exhausting and less enjoyable.
7. Sudden interest in philosophical or spiritual matters
Delving into philosophical or spiritual matters and seeking answers or solace when you’ve never explored these areas before can be a common behavior during an existential crisis.
The 3 different types of existential crises
An existential crisis doesn’t come in a one-size-fits-all package. Understanding the type of existential crisis you’re experiencing can provide a clearer perspective and help find the most suitable coping strategies.
Midlife crisis
A midlife crisis is one of the most talked-about types of existential crises. It often occurs when you reach age 50 and start questioning the accomplishments and value of your life so far. It’s a period of reflection where you might ruminate on missed opportunities, unfulfilled dreams, or even the impending reality of aging.
Identity crisis
An identity crisis usually revolves around your sense of self and the roles you occupy in life. It’s when you question who you really are, what values truly resonate with you, and where you fit in society. This crisis can prompt a deep re-evaluation of personal and social identities, urging you to seek a coherent and authentic sense of self.
Crisis of meaning
A crisis of meaning is about seeking a more profound understanding or purpose in life. It often arises when you feel a disconnect between your daily actions and pursuing a higher purpose. It’s a quest for a more profound connection to life, a desire to contribute, or discovering belonging in a meaningful way.
Existential crisis FAQs
What triggers an existential crisis?
An existential crisis can be triggered by major life events or transitions such as graduating, getting married, having children, reaching midlife, or retiring. Personal losses, like the loss of a loved one, a job, or a cherished dream, can also spark existential questioning. Philosophical contemplation about life, death, and existence, or societal pressures to meet specific standards or achieve particular milestones, might also push you into an existential crisis.
What is an existential crisis in a nutshell?
An existential crisis is a phase where you deeply question life's meaning and purpose. It often occurs during major life transitions or personal losses, leading to a profound examination of your existence, values, and the essence of life itself. It's a quest for a deeper understanding and a more authentic connection to life and self.
Is an existential crisis serious?
An existential crisis can be challenging and may cause distress, but it’s not necessarily a negative experience. It’s a serious introspection that can lead to personal growth, self-discovery, and a richer understanding of life. However, if the distress becomes overwhelming or persistent, please seek professional support, such as therapy, to work through the crisis.
Is an existential crisis normal?
Yes, experiencing an existential crisis is normal. Most of us face existential questioning, especially during significant life transitions or after experiencing personal losses. It's a part of the human experience to seek meaning, understand your existence, and explore the essence of life.
How long does an existential crisis last?
The duration of an existential crisis varies greatly. It can last anywhere from a few days to several years, depending on your personal circumstances, the support you receive, and how you process your existential concerns. It's a deeply personal journey with no fixed timeline. Seeking professional support and adopting coping strategies like mindfulness practices or engaging in meaningful conversations can help navigate through an existential crisis.
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