An existential crisis can be intense, but it ultimately is a sign that you are outgrowing your old life in search of authenticity. For many, an existential crisis is like a death and rebirth into something more beautiful. In this article, we’ll clarify an existential crisis and give you many tips to make it through this life period.

What Is an Existential Crisis?

An existential crisis, or existential anxiety or despair, is a period in a person’s life when they feel a lack of meaning or purpose. People experiencing an existential crisis commonly report apathy, purposelessness, and a lack of motivation, usually lasting a few months or longer.

3 Existential Crisis Statistics You Should Know

Many people have encountered existential crises, as indicated by these statistics:

• 67.9% of individuals reported experiencing an existential crisis.
  
• The primary cause of an existential crisis is a lack of purpose or calling, followed by challenges related to career or finances.

  

• 19.4% mentioned that their existential crisis lasted 3–6 months, while 34.7% revealed they are still going through one.

  

How to Know If You’re Going Through an Existential Crisis

If you’re unsure whether you’re experiencing an existential crisis or just going through a challenging phase, consider these six common experiences associated with existential crises:

• Intense questioning of existence: A deep inquiry into the meaning of life, personal purpose, and the significance of one’s actions. This often stems from a sense of life’s inherent meaninglessness or a disconnection from societal values.

• Overwhelming sense of isolation: Feelings of loneliness and detachment not only from others but also from society and the universe. This can result in a perceived disconnection even in crowded environments.

• Heightened awareness of mortality: An acute awareness of one’s mortality, characterized by a distressing focus on the transient nature of life and the inevitability of death. This awareness may feel more pronounced and impactful than usual.

• Loss of motivation and satisfaction: Activities and goals that once brought satisfaction and motivation may no longer fulfill the individual. This leads to a sense of hopelessness, a lack of enthusiasm, and difficulty finding joy in life.

• Emotional instability or numbness: Emotional responses become unpredictable, with individuals swinging between intense emotions or experiencing a disconcerting sense of indifference toward things they once deeply cared about.

• Uncertainty about life purpose and direction: Profound uncertainty about one’s life direction, leading to questioning of career paths, relationship authenticity, and long-term goals. Individuals may feel at a crossroads, struggling to discern the path that aligns with their true self or purpose.

Remember, everyone’s experience is unique, and if you resonate with these signs, it’s essential to navigate your existential crisis with self-compassion. Below are tips to help you through this challenging period.

Identify What Type of Crisis You’re Going Through

Understanding the specific nature of your existential crisis is a crucial step in overcoming it. Self-awareness acts as a compass, guiding you toward strategies that best address your challenges. Here are five categories of crises to help you identify your experience:

• Freedom and responsibility: You desire more freedom in decision-making but feel paralyzed by indecision about your options.
• Meaning and meaninglessness: A sense of stagnation, such as a dead-end job or feeling like you’re merely “getting by,” causing anxiety about significance and making a difference.
• Death and mortality: Contemplation of life’s meaning and what comes after death, often triggered by old age or illness.
• Isolation and connectedness: Anxiety about being alone, accompanied by a longing for more quality connections with others.
• Emotion, experiences, and embodiment: A tendency to block out negative emotions, striving only to feel positive, which may lead to challenges in processing emotions and experiences fully.

  

Action Step: Take this 2-minute self-test to identify your crisis type:

For each of the following questions, note the letter that best describes your response.

If I could have a superpower, it would be:

1. The ability to fly
2. Being able to live as long as I want
3. Mind reading
4. The ability to heal others
5. Being happy all the time

When I wake up in the morning, my biggest worry is:

1. How to go about starting my day
2. My impending death or illness
3. Being alone
4. Not making a big enough impact
5. Not finding happiness

My friends or family would say my biggest weakness is:

1. Being indecisive
2. Stressing out about health or old age
3. Not being able to form strong relationships
4. Having no passion in life
5. Being too negative

Which of these situations has caused you the most stress recently?

1. Seeing different paths my life could take but not knowing which choice is the “right” one.
2. Death of a loved one
3. Not being able to connect with others
4. Not knowing my purpose in life
5. Trying to remain happy, even with negative emotions

Results:

• More As: Crisis of freedom and responsibility.
• More Bs: Crisis of death and mortality.
• More Cs: Crisis of isolation and connectedness.
• More Ds: Crisis of meaning and meaninglessness.
• More Es: Crisis of emotion, experiences, and embodiment.

Remember, you may experience more than one type of existential crisis.

Understand Why Your Crisis Is Happening

Now that you know the types of existential crises, let’s delve into why they typically occur. Existential crises often arise from major life events, prompting deep introspection and questioning of one’s life.

Common Sources of Existential Crises:

1. Change in your environment: Moving houses, children leaving home, or leaving a familiar place can destabilize your sense of stability, leading to profound questions about your role in the world.

2. Divorce or breakup: The end of a significant relationship can disrupt your envisioned future, prompting a reevaluation of your identity and priorities.

3. Job or career change: Career transitions force a reassessment of goals, life direction, and overall purpose, especially if your identity is closely tied to your profession.

4. Physical or mental health issues: Facing a health crisis starkly confronts you with life’s fragility, sparking contemplation about mortality and the essence of existence.

5. Death of a loved one: Losing someone close can shatter foundational beliefs, leading to deep existential questioning about the meaning of life and the permanence of death.

6. Sudden injury: Life-altering injuries can prompt a reexamination of self-worth and your role in the world without previous physical capabilities.

7. Lack of social interaction: Human connection is vital for mental well-being. Prolonged isolation can lead to feelings of disconnection and depression.

8. Spiritual awakening: After a spiritual awakening, individuals may experience a “Dark Night of the Soul,” where the mundane aspects of life lose meaning in the face of deeper spiritual insights.

Action Step: Reflect on these questions:

1. When did I start feeling depressed or sensing the crisis?
2. What trigger events led to these feelings?
3. If you could change any life circumstances magically, what would you change?

Understanding the root causes of your existential crisis can provide clarity and guide you towards addressing the underlying issues.

Use The Timeless Wisdom of The Hero’s Journey

To navigate through an existential crisis, changing the narrative of your life is essential. The Hero’s Journey, a story arc identified by scholar Joseph Campbell, provides a framework for self-realization, consisting of 11 steps. Let’s explore the initial four steps and relate them to your crisis.

• Call to Adventure: Feeling a pull to change or recognizing the need to face a challenge, like a career change, breakup, or personal goal, serves as the initial call.
• Refusal of the Call: Fearing the unknown or doubting oneself, the hero hesitates to step out of their comfort zone.
• Meeting with the Mentor: Encountering someone or something that provides guidance, wisdom, or encouragement, such as a teacher, book, or inspirational event, helps the hero move forward.
• Crossing the First Threshold: The hero commits to change, stepping into a new phase of life, leaving behind old patterns and entering the unknown.

For example: Frodo faced challenges leaving the Shire in Lord of the Rings, but the call to adventure was necessary to prevent Sauron’s devastating powers. Similarly, embracing your existential crisis may lead to a greater, more fulfilling life.

Action Step: Reflect on how these Hero’s Journey steps apply to your life:

• Call to Adventure: The existential crisis often starts with dissatisfaction or a profound question about life’s meaning.
• Refusal of the Call: Attempting to return to normalcy despite a sense that something fundamental is missing.
• Meeting with the Mentor: Encountering sources of guidance, be it philosophy, literature, therapy, or individuals who have faced similar crises.
• Crossing the First Threshold: The decision to confront the crisis head-on, entering the unknown territory of self-exploration and questioning.

Clarify Your Meaning Archetype

In the ancient past, human purpose revolved around survival—finding food, sharing it with the tribe, and ensuring survival. Modern comforts have altered this dynamic, leaving individuals to seek their own meaning in life. Amid an existential crisis, societal sources of purpose might feel inadequate. Explore psychologist Irvin D. Yalom seven archetypes of meaning to identify which resonates with you:

1. Giver: You find purpose in spreading happiness to others, even in challenging circumstances.

2. Devoter (dedication to a cause): You give up your identity to join a significant cause, aiming to change the world and belong to a larger group.

3. Creator: Excitement arises when expressing innovative ideas, solving problems creatively, or engaging in creative activities that contribute to positive emotions and improved health 1 2.

4. Pleasure-seeker: You see the world as a gift, indulging in sensual experiences, enjoying the moment, and seeking pleasure in various activities.

5. Achiever: Striving for success, you dedicate yourself to goals, aiming to realize your inherent potential.

6. Harmonizer: Feeling a spiritual connection to all life, you explore deeper and older aspects of existence.

7. Shaman: Drawn to passing wisdom to the next generation, you may feel a calling to impart knowledge, especially in older age.

Action Step: Reflect on the archetypes and identify which one resonates with you the most. This exploration could serve as a template for defining your meaning in life.

Let Time Do the Work

If your existential crisis is triggered by death or loss, it’s crucial to take things one step 3 at a time. Rather than diving headfirst, focus on small, manageable steps, moving forward only when you feel ready. Traumatic events or illnesses often require time for recuperation. 

According to a Cambridge study, grief symptoms for 288 bereaved individuals tended to peak at 4–6 months post-loss, gradually declining over a span of 2 years. If you’re still within 

this timeframe, allow yourself the necessary time and space. Don’t stress; let the natural course of grief and emotions unfold, trusting that, with time, they may diminish or become more manageable.

Turn Death Into a Teacher

Stoic philosophers and Buddhists share the belief that contemplating death can enhance one’s perspective on life. Stoics argue that acknowledging the inevitability of death contributes to a happier life, while Buddhists consider mindfulness of death as a supreme practice. The Buddha stated, “Of all the mindfulness practices, Mindfulness of Death is supreme.”

Considering death as a teacher has been linked to improved physical health 4 and a reprioritization of life goals. Despite the inherent fear 5 surrounding death, confronting and accepting it can unveil life’s priorities and foster a profound sense of peace.

Action Step: Reflect on your ideal obituary. Envision yourself on your deathbed, with a friend or family member tasked to read your obituary. What qualities, achievements, or aspects of your life do you want them to highlight? This exercise helps clarify what you value most and how you want to be remembered. If you’re open to exploring a guided visualization, try this 

Buddhist meditation for a peaceful and relieving experience: Buddhist Meditation on Death and Impermanence.

Create Forward Momentum

During a crisis, the sheer volume of tasks can be overwhelming, leading to a sense of stagnation. However, accomplishing small, immediate goals can provide immediate relief and set the stage for positive momentum. Brian Tracy’s “Eat That Frog” technique suggests tackling the most significant task first, creating a more manageable outlook for the rest of your goals.

Action Step: Identify a task you’ve been avoiding that would contribute to your well-being. Allocate 10 minutes to initiate progress on that task. Taking this small step can kickstart a positive momentum that carries through your day.

If your existential crisis is intertwined with burnout, it’s crucial to recognize and address it. 

Burnout often involves a cycle of overworking, neglecting personal time, and experiencing a decline in well-being. Hitting rock bottom may provide essential lessons, but understanding burnout principles could help prevent unnecessary pain. If burnout resonates with your experience, consider exploring this MASTER YOUR SKILLS for valuable insights.

Make a Shift

Navigating a career dilemma or feeling stuck in a job can be a significant challenge. However, it doesn’t always require a dramatic change; sometimes, a small shift can make a substantial difference. Consider the metaphor of life areas as tubes where you invest energy. 

When a tube is clear, it circulates energy back, but blockages can create an energy drain.  Eat That Frog technique

Action Step: Evaluate various life areas and identify which ones provide energy and which ones are energy drains. Reflect on each of these areas:

• Career
• Finances
• Family
• Relationships
• Health
• Romance
• Physical environment
• Fun and hobbies

For any areas that are draining energy, pinpoint one small shift you can make to turn it into a source of energy and fulfillment. This incremental change can contribute to a more balanced and fulfilling life. MASTER YOUR SKILLS

Taste the World

Traveling serves as a remarkable reset button in life. It offers a pause to your routine, creating an opportunity for a fresh start and a chance to embrace a different version of yourself. The emotional experiences and exposure to new cultures, people, and food during travel contribute significantly to constructing meaning in one’s life.

Action Step: Plan a weekend trip to a destination you’ve never been to before, or consider exploring a new country if possible. The adventure and exploration can 6  provide a greater appreciation for life and the richness it has to offer. Traveling introduces you to new perspectives and aspects of yourself, fostering personal growth and a deeper understanding of the world.

Seek Support

Bringing in the support of mental health 7 professionals or life coaches can be a powerful step towards navigating your existential crisis. Scientific studies indicate that therapy significantly enhances one’s attitude towards life.

Therapists and coaches provide an objective perspective, helping you identify blind spots, address childhood traumas, and work towards greater alignment in your life. Seeking professional help is particularly crucial if you are dealing with suicidal thoughts, substance abuse, panic attacks, or find yourself stuck in existential depression. In such cases, immediate assistance is recommended to guide you back on track.

You may explore various therapeutic modalities, including existential therapy, cognitive-behavioral therapy (CBT), somatic therapy, or any approach that resonates with you.

Action Step: Utilize resources like Psychology Today to find a therapist or Noomii to connect with a life coach who aligns with your needs and preferences.

Takeaways on Moving Through an Existential Crisis

Best of luck navigating through this intense period. Here are key takeaways to keep in mind:

• Identify Your Crisis Type: Recognize the specific nature of your existential crisis, such as freedom and responsibility, meaning and meaninglessness, death and mortality, isolation and connectedness, or emotion, experiences, and embodiment.
• Use the Hero’s Journey: Apply the stages of the Hero’s Journey to your life, including the call to adventure, refusal of the call, meeting the mentor, and crossing the first threshold.
• Clarify Your Meaning Archetype: Explore your meaning archetype, whether you identify as a giver, devoter, creator, pleasure seeker, achiever, harmonizer, or shaman.
• Let Time Do the Work: Understand that allowing time to pass is often crucial for healing and recovery, especially in the case of grief or loss.
• Turn Death into a Teacher: Contemplate death to gain improved physical health, reprioritize goals, and find a sense of peace, drawing inspiration from Stoic and Buddhist philosophies.
• Create Forward Momentum: Tackle small, immediate tasks to initiate a positive upward spiral of emotions and alleviate crises.
• Make a Shift: Implement small shifts in blocked life areas, such as your career, to create a more balanced exchange of energy and enhance overall well-being.
• Taste the World: Embrace travel to gain new perspectives, experiences, and a greater appreciation for life, contributing to personal growth.
• Realize You’re Not Alone: Understand that many people experience existential crises silently, fostering a sense of comfort and solidarity.
• Seek Support: Consider seeking professional support from therapists or life coaches, who can provide objective insights and strategies for alignment.

If your crisis relates to a sense of purpose, you might find value in [this course on finding your calling] MASTER YOUR SKILLS.

1. http://www.tandfonline.com/doi/full/10.1080/17439760.2016.1257049?scroll=top&needAccess=true 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804629/ 
3. https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/prolonged-but-not-complicated-grief-is-a-mental-disorder/D79AC5165744F3D6BC2164B89D1B438E 
4. https://www.spiritrock.org/the-teachings/article-archive/the-paradox-of-maranasati-practice#:~:text=But%20Maranasati%2C%20mindfulness%20of%20death,Mindfulness%20of%20Death%20is%20supreme.%E2%80%9D 
5. https://www.sciencedaily.com/releases/2012/04/120419102516.htm 
6. https://www.sciencedirect.com/science/article/pii/S0160738315001024 
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6905282/