Existential Dread: You’re Not the Only One Pondering the Meaning of Life
Key takeaways:
Existential dread is a common worry and discomfort that can arise when you think about the meaning of life, your place in the world, and the inevitability of death.
Everyone’s experience of existential dread is unique. But researchers have identified some common triggers, including facing major life transitions, traumatic events, or terminal illness.
Most people can navigate through existential dread in time. But if these feelings persist, it might be time to speak to a professional.
Table of contents
The universe is vast and complex. Struggling to find your place in it can be overwhelming. If these feelings are weighing on your mind, you might be dealing with something called existential dread. This experience can cause anxiety and discomfort. But fortunately, it can also encourage growth.
Is existential dread normal?
According to the American Psychological Association (APA), existential dread is “a profound, deep-seated psychic or spiritual condition of insecurity and despair in relation to the human condition and the meaning of life.” And it’s normal.
In fact, no one is immune from experiencing existential dread. But while it’s a common experience, its intensity and duration will vary based on the individual. And what triggers existential dread in one person may not affect another person in the same way.
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Examples of existential dread
How does existential dread show up in daily life? Here are some examples of what it might look like:
After high school graduation, a teen might be faced with uncertainties about the future. They might wonder if they should go to college, enter the workforce, or take part in their family’s business. Without a clear roadmap, it can be tough to know which direction to choose. They might worry that their future will be bleak if they make the wrong decision.
Some people define themselves by their careers or the work they do. So imagine the emotional devastation that could occur when, due to an unanticipated layoff, you lose something that felt like a part of who you are. When you’re no longer able to claim your job title, you might be forced to ask yourself, “Who am I now?”
One of the most difficult realities to accept is our own mortality. As we age and experience the loss of friends and loved ones, we might begin to spend more time thinking about our own death. This can bring up worries about whether we lived our lives to the fullest or regrets about past choices. There might be a sense of pressure to resolve certain issues within what feels like an increasingly limited amount of time.
What are signs and symptoms of existential dread?
Everyone experiences existential dread in their own way. But there are some common emotional, mental, and behavioral signs that it might be occurring, including:
Feeling emotions like despair, helplessness, guilt, or fear
Constantly worrying about the future or wondering, “What’s the point of all this?”
Questioning your identity and your place in the world
Experiencing heightened anxiety
Having trouble making plans for the future or setting goals
Feeling disconnected from your personal values
Focusing on the reality of death
Difficulty making decisions or taking action
Experiencing a lack of social connection
Having relationship struggles
Struggling with physical health problems
What causes existential dread?
There isn't a universal cause of existential dread. But researchers say that there are certain times in your life when you might be more likely to deal with it, like:
Starting a new chapter: Existential dread might rear its head as you enter a new chapter in your life.
Surviving a traumatic event: It may also occur in the aftermath of a traumatic experience or crisis.
Facing death: It’s more common for people to experience existential anxiety as they near the end of their life or are diagnosed with a terminal illness.
Striving for success: It might also be more prevalent with high achievers who put pressure on themselves to succeed.
Dealing with a mental health condition: Sometimes, existential dread is linked to anxiety, depression, or other mental health conditions.
When does existential dread become a problem?
Existential dread only becomes a problem when you’re unable to navigate through it. This can lead to chronic, deep-seated feelings of worry about your future and your place in the world that can take a toll on your mental health.
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Everyone will face life’s “givens” at some point; we are all born and we all die. Along the way, we wrestle with big questions about the meaning of life, our identity, and our purpose. Sometimes, pondering these questions can bring about a sense of dread and despair because they can be very difficult to answer.
How can I overcome existential dread?
A 2016 study proposed the following solutions for overcoming existential dread.
Make time for meaningful connection (even when you’re busy)
Having close relationships with friends and loved ones can help you cultivate a sense of meaning in the world. Fostering these connections can solidify parts of your identity in relation to others and help you feel less alone. So try to prioritize time for togetherness in your schedule, even if it’s just meeting up for coffee or a quick phone call to check-in.
Spend time doing something that inspires you
Some people are lucky enough to find inspiration in their work. But it’s OK if you don’t feel that way about your career. Look for other opportunities to do whatever inspires you. This could be:
Volunteering with an organization whose mission is important to you
Spending time in nature
Doing something creative
Try a different perspective
It isn’t always easy to do, but reframing your way of thinking can help you overcome existential challenges. Start with some simple mindfulness practices to help you notice your thoughts without judging them.
Then experiment with challenging your thoughts, especially when you feel hopeless about the future. Ask yourself questions like:
When have I made a difference in someone else’s life?
What am I good at?
Is there something I can look forward to in the future?
Who do I care about and who cares about me?
When to seek help for existential dread
While existential dread isn’t a formal diagnosis, you can still seek help for it. A persistent feeling of dread can impact your daily life and your well-being in a variety of ways. Being overwhelmed by worry and despair can make it difficult to care for yourself or attend to your responsibilities at home or work.
If you continue to struggle with your identity and place in the world, it might be time to speak to a mental health professional who can help.
The bottom line
Most people will confront existential dread at some point in their lives. But trying to tackle big, ominous questions about the meaning of life and your place in the world can be distressing. Fortunately, most people are able to resolve these worries by looking for meaning outside themselves, fostering healthy relationships, and finding inspiration in life.
It might take some time, experimentation, and outside help, but rest assured that you can manage distress from existential dread with the right support.
Why trust our experts?
References
American Psychological Association Dictionary of Psychology. (n.d.). Existential anxiety.
American Psychological Association Dictionary of Psychology. (n.d.). Existential dread.
Andrews, M. (2016). The existential crisis. Behavioral Development Bulletin.
Butėnaitė, J., et al. (2016). Components of existential crisis: A theoretical analysis. Tarptautinis Psichologijos Žurnalas: Biopsichosocialinis Požiūris.
Sakai, A., et al. (2019). Existential and mindfulness–based intervention to increase self-compassion in apparently healthy subjects (the EXMIND Study): A randomized controlled trial. Frontiers in Psychiatry.
Shumaker, D., et al. (2020). Existential anxiety, personality type, and therapy preference in young adults. Journal of Humanistic Psychology.
StackExchange Psychology & Neuroscience. (2016). Evidence for existential depression as a distinct subtype?
Temple, M., et al. (2016). Working through existential anxiety toward authenticity: A spiritual journey of meaning making. Journal of Humanistic Psychology.
Yang, W., et al. (2010). Existential crisis and the awareness of dying: The role of meaning and spirituality. OMEGA - Journal of Death and Dying.
For additional resources or to connect with mental health services in your area, call SAMHSA’s National Helpline at 1-800-662-4357. For immediate assistance, call the National Suicide Prevention Lifeline at 988, or text HOME to 741-741 to reach the Crisis Text Line.
