The biggest unanswered questions of our existence can make for a good late-night conversation with a close friend. What are we here for? How does anyone really know who they are? How do we move forward knowing that our time in this life is limited? Thinking about these things for too long, however, can send anyone into a doom spiral. That’s called an existential crisis. Both anxiety and depression can be tied to existential dread.

As bleak as it may seem, there are some silver linings to be found. Poets, philosophers, artists and spiritual gurus have created some brilliant work in response to these unanswerable questions. You can make your own meaning, too. This article lists six things you can try to manage your existential dread.

Am I having an existential crisis?

There may be times in your life when existential thoughts bog you down. Going away to college, losing someone close to you or dealing with another major change can bring the big questions of existence to the forefront. You may feel you need to figure out your identity or your purpose in life in order to keep moving forward. The first thing to do is treat yourself with compassion and lower your expectations. You probably won’t find your personal answers in one sleepless night. However, you can do some soul-searching to find your own values, build meaningful relationships or find a passion project that makes life seem more worthwhile. 

6 tips for dealing with existential dread

There’s a whole branch of philosophy dedicated to questions about the human condition, which is where the word existentialism comes from. In general, these philosophers believe that everyone can take a philosophical approach to their own life without necessarily studying philosophy. The values of freedom and authenticity are important in existential thought. They acknowledge a certain absurdity or irrationality in our existence and the reality that one’s personal values may separate them from their society. 

In terms of clinical psychology, cognitive behavioral therapy (CBT) can give you a framework and a companion to help you find meaning in your life. You begin by talking about your thoughts and feelings with your therapist. Then they guide you through reflections to acknowledge what’s there, notice patterns and find more helpful ways to reframe things. 

Try these six approaches to manage your existential dread and find some meaning in the chaos:

• Talk with a close friend — Everybody has to find their own answers to existential questions about their identity and the nature of life. When you’re drawing blanks, it can be helpful to share your troubles with a close friend. They may have some helpful insights for you, or maybe they’ll know how to cheer you up.
• Try some grounding practices — Existential dread can come with a lot of anxiety, which sometimes manifests in physical unease. If your thoughts are spinning or your heart is pounding, try a mindfulness activity to get grounded. You might sit on the ground and imagine a root extending down from the base of your spine while you breathe deeply, or you might do some yoga to get your body moving. 
• Read a good book — Go to the library or find an e-book that offers some perspective on an existential theme. If philosophy isn’t your thing, spiritual texts and poetry can be very uplifting. Some of the existentialist philosophers wrote fiction books, too.
• Focus on what’s meaningful to you — If you’re struggling to find meaning in life, do some journaling on past experiences and issues that feel important to you. Read over what you’ve written and try to pick out a couple of value words that sum it up. For example, kindness, generosity, peace or service. You might also come up with a personal mission statement that expresses your purpose in life, at least for right now.
• Focus on the here and now — Dwelling on existential thoughts can make your head swim. If you’re not interested in looking for answers or you’re just too tired, find an activity that gets you out of your head and into the present moment. For some people, mindfulness practices help. You could also go for a walk, do an art project or practice one of your favorite hobbies. 
• Talk with a therapist — Navigating an existential crisis on your own is a lot for anyone to handle. If you’re spending a lot of time worrying or feeling anxious or depressed, you should consider finding a therapist you trust. They can help you explore your thoughts in short, manageable sessions and find a new point of view that feels right.

Talk through the big questions at Lightfully

Dealing with anxiety, depression and trauma often brings up existential questions. You have the rest of your life to find your sources of personal meaning, but in the meantime, you don’t have to keep searching on your own. We discuss these topics a lot in individual and group sessions at Lightfully, especially with our teens and college students. We’re inspired by the insight and wisdom our clients bring to their treatment process.

Are you looking for something a bit more comprehensive than outpatient therapy? Lightfully U is our virtual Intensive Outpatient Program (vIOP) for people aged 18 to 25. Clients in this program are just starting out their adult lives and learning about themselves as they become more independent. You’ll get a lot of time with your individual therapist and attend group sessions with people your age who are on their own healing journeys.

If you have questions about treatment, contact us or reach out to our Admissions Concierge Team. We’ll take the next steps together.