10 ways to help yourself overcome existential dread
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what existential dread is, including what events or life stages cause it, and how to know if you're having it. Plus, 10 ways to overcome existential dread.
Have you ever felt a deep sense of unease or anxiety revolving around the fundamental aspects of your life? Maybe you’ve caught yourself worrying about your purpose, your personal freedom, or maybe even the inevitability of death… If so, you might be familiar with existential dread. These feelings can be intense and may seem to overtake everyday thoughts and emotions, but in many cases they’re not rooted in actual experience or reality.
What is existential dread (and how do I know if I have it)?
Existential dread often arises when we confront the fundamental aspects of life that are usually taken for granted. This can trigger profound feelings of anxiety centered around concepts like finding our purpose, accepting our free will, and embracing harder topics like death and loss. Understanding that these feelings are a normal part of the human experience can help alleviate some of their intensity and help you find constructive ways to cope.
You might be experiencing existential dread if:
1. You persistently question the meaning of life: If these questions feel all-consuming and lead to a sense of dissatisfaction or hopelessness, you may be experiencing existential dread.
2. You are overwhelmed by feelings of insignificance: Existential dread can lead to feelings of loneliness and isolation as you ponder your impact on the world.
3. You are acutely aware of your own mortality: Thinking frequently about death can be both frightening and paralyzing and is a common sign of existential dread.
10 ways to overcome existential dread
Explore the following tips to help you confront and manage any feelings of existential dread you may be facing.
1. Accept your feelings to begin managing them
Begin by acknowledging that it’s completely normal to experience these deep questions and anxieties. To manage them, try accepting both the feelings and yourself just as you are.
💙 Labeling Emotions as they arise is a great way to recognize, understand, and neutralize your feelings.
2. Embrace uncertainty to reduce anxiety
Life is inherently uncertain, and learning to live with this uncertainty can reduce the anxiety that existential questions often bring. Try to accept that not all questions have clear or immediate answers.
💙 Practice being comfortable with Trusting the Unknown when it comes to simply not knowing what comes next.
3. Remind yourself you are not defined by existential dread
Understand that existential dread is common. You are not alone in feeling this way, and these feelings do not define your entire existence or future.
4. Practice gratitude to shift your perspective
Actively focus on the positive aspects of your life. This might involve keeping a gratitude journal where you write down things you are thankful for each day, to help shift your perspective from what’s lacking to what’s abundant.
💙 Check out our Gratitude Body Scan for Sleep with Jay Shetty to get into the habit of a nightly gratitude practice.
5. Connect with others to share experiences and feelings
Sharing your thoughts and feelings can lessen their intensity. Connect with friends, family, or support groups with whom you can express your feelings and hear others' experiences.
💙 Listen to our Meaningful Practice for Meaningful Friendship series to discover the importance of nurturing relationships that also nurture you.
6. Practice meditation to focus on the present moment
Engage in mindfulness practices like meditation or simple breathing exercises. These can help bring your focus back to the present moment and away from existential uncertainties.
💙 Let this guided Breathe Bubble help relax you during times of stress.
7. Get grounded in your body to reduce feelings of overwhelm
Techniques like deep breathing, mindfulness, or physical activities, such as yoga or walking, can help ground you in your body and the present, providing relief from overwhelming thoughts.
💙 Reconnect with yourself through this grounding Loving Kindness meditation.
8. Engage in meaningful activities to find joy
Find activities that are meaningful to you, whether they’re hobbies, volunteer work, or creative projects. Engaging in these can provide a sense of purpose and joy.
💙 Dive into the Discovering Happiness series by Shawn Achor to rediscover what brings you happiness and joy.
9. Find comfort by exploring philosophical and spiritual perspectives
Sometimes, reading about different philosophical or spiritual views on life and death can provide comfort or alternative perspectives that resonate with your feelings and help you find peace.
10. Show strength by seeking professional support
If existential dread becomes overwhelming, consulting a therapist can provide relief. Therapy offers a structured environment to explore these feelings deeply and develop effective coping strategies.
6 events that can trigger existential dread
Existential dread can be triggered by significant life events and transitions that shake our sense of security and meaning. Understanding how these triggers disrupt our usual narratives about who we are and what our lives mean can help us anticipate and manage feelings of existential dread more effectively.
1. Significant losses: Experiencing the death of a loved one or the end of an important relationship can provoke deep questions about the meaning of life and our own mortality.
2. Major health issues: Facing serious health challenges personally or within your family can trigger existential reflections, particularly regarding life’s fragility and the randomness of illness.
3. Career changes: Changes that impact our identity and sense of purpose, such as transitioning to a new job, experiencing job loss, or even retiring, can lead to existential dread.
4. 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.
5. Personal milestones: Reaching significant life milestones such as a landmark birthday or the transition from one life stage to another (e.g., from education to the workforce, or from working life to retirement) can lead to reflections on achievements and the passage of time.
6. Awareness of global issues: Increasing awareness of issues like climate change, social injustice, or economic disparities can also provoke existential anxiety about the future.
Do life stages cause existential dread?
It’s normal for feelings of existential dread to manifest differently at different stages of our lives. Understanding common responses to our changing perspectives helps us face them with resilience and take comfort from knowing we are not alone in our experiences.
Young adulthood
This stage often involves us making significant life decisions about career paths, relationships, and personal identity. As young adults, we might face existential dread as we navigate these choices, questioning our purpose and the direction our lives are taking.
Mid-life
Typically occurring in our 40s or 50s, this stage can prompt a period often referred to as the mid-life crisis. We might reflect on our achievements so far, confront any regrets, and question the meaning of our past choices. This can lead to a reassessment of our life goals and values.
Retirement and later life
As we transition out of active work life, existential questions may focus on themes of legacy, mortality, and our life’s accomplishments. There can be a significant shift in how we perceive time and value, often intensifying our existential reflections.
During times of global or personal upheaval
Regardless of our stage of life, existential dread can be particularly pronounced during periods of rapid change or uncertainty, such as during economic recessions, health epidemics, or personal crises.
Existential dread FAQs
Is existential dread a form of depression?
Existential dread is not the same as depression, but shares symptoms such as feelings of sadness, hopelessness, and a lack of interest in activities previously enjoyed, which is called anhedonia. However, existential dread specifically involves a deep questioning of life’s meaning, purpose, and fundamental truths, which is not a primary focus in clinical depression. It's important to distinguish between these two conditions because the approaches to managing them can differ.
How long does existential dread last?
The duration of existential dread can vary greatly from person to person. For some, it may be brief and triggered by a specific event. For others, it might last longer or recur periodically. How long existential dread lasts can also depend on how you cope with your existential thoughts and whether you seek and receive support through personal reflection, discussions with others, or professional help.
Can existential dread lead to positive outcomes?
While existential dread can be deeply uncomfortable, it can also lead to significant personal growth. Engaging with these existential questions can encourage us to reevaluate our priorities, make meaningful changes in our lives, and gain a deeper understanding of what truly matters to us. This process can lead to a greater appreciation for life and a more defined sense of purpose.
What role does therapy play in addressing existential dread?
Therapy can be a highly effective tool for addressing existential dread. Therapists can provide a safe space to explore these feelings, help you understand your anxieties, and offer strategies to manage and possibly resolve them. Cognitive-behavioral therapy (CBT) and existential therapy are two approaches that can help you confront and understand your existential thoughts, providing you with tools to cope more effectively.
How can I support someone experiencing existential dread?
Supporting someone experiencing existential dread involves offering a compassionate and non-judgmental space for them to express their feelings. Listen actively and empathetically, acknowledge the complexity of what they are feeling, and avoid trivializing their concerns. If the feelings are particularly overwhelming, encourage them to explore these feelings further with professional help. Sometimes, just knowing you are not alone in their thoughts can bring a significant sense of relief.
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