The Weight of an Existential Crisis: Finding Your Way When Life Feels Meaningless

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At some point in life, many people experience an unsettling pause. You might be folding laundry, scrolling through social media, or waiting for the subway when suddenly a thought creeps in: What’s the point of all this? That question can spiral into a full-blown existential crisis, where the meaning of your life, your choices, and even your future feels uncertain or hollow.

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Unlike short-term stress, existential crises don’t just make you anxious about work deadlines or bills. They pull at deeper threads—your sense of identity, purpose, and what it means to live a fulfilling life. It’s like your mind zooms out, and instead of focusing on the day-to-day, you’re looking at the big picture of existence itself. That can be inspiring, but often it feels overwhelming, destabilizing, or even paralyzing.

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Why existential crises feel so heavy

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Existential anxiety taps into core human fears: the inevitability of death, the passage of time, the possibility of regret, or the dread that your life might lack meaning. These are not questions with easy answers, which is what makes them so hard to sit with. Our society often pushes productivity, career success, or material possessions as solutions, but these rarely satisfy the deeper yearning for purpose.

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Many people quietly carry existential distress without realizing it’s a normal, even universal part of being human. The philosopher Søren Kierkegaard once called it the dizziness of freedom—the idea that when you realize you have infinite choices and no clear roadmap, it can make you feel dizzy, lost, or anxious.

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Existential crises also feel so heavy because they don’t stay neatly in the “intellectual” category of worries. They often spill into your body and daily routines—showing up as sleepless nights, stomach knots, or difficulty concentrating at work. What starts as a philosophical question can quickly feel like a full-body weight, dragging down your energy and motivation. That’s part of why these crises can be confusing; they’re not just abstract ideas, but lived, felt experiences.

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Another reason they cut so deeply is that they can shake your sense of belonging. When you start questioning meaning, it can feel like you’re living in a parallel world where everyone else is content with the script, while you’re silently wondering why the script exists at all. That isolation can amplify despair, making it seem like you’re the only one struggling—even though, in reality, many people are grappling with the same invisible questions.

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One of the tricky things about an existential crisis is that it doesn’t always announce itself clearly. Unlike a cold or flu, there isn’t a checklist of symptoms you can tick off with certainty. Instead, it often creeps in quietly, showing up as subtle shifts in how you experience your daily life. You might notice yourself going through the motions but feeling strangely disconnected, or lying awake at night with questions that don’t have easy answers. For many people, the experience blends emotional, physical, and even spiritual discomfort, making it harder to recognize what’s really happening. Here are some common signs that what you’re feeling may be more than “just stress” and could point to an existential crisis:

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Signs You Might Be Going Through an Existential Crisis

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• Feeling detached from your routines or relationships, like you’re living on autopilot. Everyday tasks—commuting, cooking, scrolling through your phone—may suddenly feel mechanical or meaningless. Even in close relationships, you might feel like you’re physically present but emotionally elsewhere, unsure how to fully connect.
  
  
• Questioning whether your career, friendships, or goals are truly meaningful. You might start wondering whether the things you’ve been working toward actually reflect your values or if you’ve just been following a script handed to you. This can make you feel stuck between continuing on your current path or risking change.
  
  
• Experiencing sadness or emptiness even when life looks “good” on paper. Maybe you’ve achieved some milestones—stable job, loving partner, decent apartment—but instead of feeling fulfilled, you feel flat or unanchored. This mismatch between external success and internal emptiness is often a hallmark of existential questioning.
  
  
• Worrying about aging, death, or whether you’ve wasted time. These thoughts can creep in during quiet moments: birthdays, reunions, or simply when you see someone else achieving things you haven’t. The awareness of time passing can spark grief, regret, or panic, even if your life is objectively going well.
  
  
• Struggling with motivation because nothing feels important enough. Tasks that once energized you now feel draining or irrelevant. You may delay decisions, abandon projects, or procrastinate—not because you’re lazy, but because you’re questioning whether any of it really matters in the bigger picture.

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If this sounds familiar, you’re not alone. While existential crises can feel scary, they can also be an opportunity for growth—a turning point where you redefine what truly matters to you. Below are 15 therapist-approved strategies that can help you navigate this heavy, confusing season.

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15 Tips for Coping with an Existential Crisis

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1. Normalize the experience

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Existential crises aren’t a sign that you’re “broken” or abnormal. They’re actually part of being human. Knowing that countless philosophers, writers, and even therapists wrestle with these same questions can bring comfort. Instead of trying to immediately fix or silence the discomfort, allow yourself to acknowledge it as a stage in your personal journey.

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• Think of it as a rite of passage rather than a problem to eliminate.
  
  
• Journaling about the universality of these feelings can reduce isolation.
  
  

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2. Anchor yourself in the present moment

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Existential thoughts tend to spiral because they deal with the big, abstract “forever” questions. Bringing your awareness back to the here and now can help ground you. Mindfulness practices—like noticing your breath, savoring a warm drink, or observing the details of your environment—remind your brain that meaning also exists in small, everyday experiences.

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• Try a mindful walk where you pay attention to sounds, textures, and colors around you.
  
  
• Practice “box breathing” (inhale for 4, hold 4, exhale 4, hold 4) to re-center.
  
  

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3. Redefine meaning as something you create

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One of the most empowering shifts is realizing that meaning isn’t necessarily “found” out there—it’s created by you. Viktor Frankl, a Holocaust survivor and psychiatrist, wrote extensively about how humans can create meaning even in suffering. Instead of waiting for purpose to strike, ask: What do I want to contribute? What do I want to experience?

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• Meaning doesn’t have to be grand; it can be as simple as caring for a pet, painting, or helping a neighbor.
  
  
• Start small: write down three things you value and how you can live them this week.
  
  

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4. Limit existential spiraling time

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It’s tempting to stay up at night endlessly replaying “what’s the point?” questions. Instead, give yourself permission to think about these questions during a set period, like 20 minutes a day. Outside of that window, gently redirect yourself to something grounding. This creates a balance between reflection and overthinking.

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• If thoughts arise outside that window, jot them down for later.
  
  
• Pair existential reflection with a soothing activity, like drinking tea.
  
  

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5. Explore creative expression

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Art, writing, or music can give form to feelings that words alone struggle to capture. Many people find relief in channeling existential dread into something tangible. You don’t have to be “good” at art for it to be therapeutic.

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• Write poetry about your thoughts on time or mortality.
  
  
• Make a playlist that reflects your current mood and listen intentionally.
  
  

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6. Reconnect with awe

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Existential anxiety often makes life feel small, bleak, or heavy. Counterbalance this by seeking moments of awe—those experiences that make you feel part of something bigger in a grounding way.

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• Watch the sunrise or stargaze on a clear night.
  
  
• Visit an art museum or listen to live music that moves you.
  
  

7. Talk it out

Existential worries can grow heavier when carried in silence. Sharing your thoughts with a trusted friend, therapist, or support group can help you feel less alone. Sometimes just hearing, “I’ve wondered about that too,” can lighten the load.

• Therapy provides a safe space to explore questions without judgment.
  
  
• Existential therapy or logotherapy can be especially useful.
  
  

8. Balance big questions with small joys

Yes, the meaning of life is a huge question—but so is the delight of eating your favorite meal, laughing with a friend, or petting a cat. Leaning into small joys doesn’t make you shallow; it reminds your nervous system that life is layered and textured.

• Keep a running list of small pleasures and commit to doing one daily.
  
  
• Practice gratitude journaling to highlight what feels good in your life.
  
  

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9. Limit comparison

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Scrolling through social media during an existential crisis can worsen feelings of “What am I even doing with my life?” Remember that what you see online is curated, not the full picture. Comparing your internal struggles to others’ highlight reels will only deepen the void.

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• Take social media breaks if you notice yourself spiraling.
  
  
• Replace that time with activities that feel nourishing.
  
  

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10. Revisit mortality gently

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Much existential distress stems from avoiding thoughts of death. While scary, softly exploring mortality can reduce fear. Practices like writing a “life review” or reflecting on what legacy you’d like to leave can transform dread into intentionality.

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• Try writing your own obituary as a creative exercise—not to be morbid, but to clarify what matters most.
  
  
• Read philosophy or memoirs from people who have faced death with wisdom.
  
  

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11. Align daily life with core values

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If you value creativity but spend little time on it, or if you value family but rarely connect with loved ones, the disconnect can fuel existential emptiness. Start identifying your top values and shift your time toward them.

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• Make a values list and highlight where your current life feels misaligned.
  
  
• Set one small weekly goal to bring more alignment.
  
  

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12. Use movement as medicine

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Exercise doesn’t just boost mood—it helps you feel embodied and grounded when your head is spinning with abstract thoughts. Moving your body can shift you out of rumination and into presence.

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• Try yoga, dance, or even a long brisk walk.
  
  
• Notice the sensations of strength and breath while moving.
  
  

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13. Allow uncertainty

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One of the hardest parts of an existential crisis is wanting clear answers where none exist. Learning to coexist with uncertainty can be liberating. Instead of demanding certainty, practice curiosity: What could this mean? What might I discover?

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• Remind yourself that not having answers is okay.
  
  
• Journal using prompts like “What questions am I learning to hold, not solve?”
  
  

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14. Reframe life as seasons

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It’s easy to panic and think your existential dread will last forever. In reality, life unfolds in seasons. This one might feel heavy, but it doesn’t define your whole existence. Thinking of your crisis as a chapter, not the full story, helps soften the edges.

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• Write about past seasons you thought you’d never get through but did.
  
  
• Create a symbolic ritual to mark this as a “transition season.”
  
  

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15. Seek professional support

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Sometimes existential questions are tangled with depression or anxiety, and professional support is key. Therapists trained in existential or meaning-centered approaches can help you unpack your fears while building resilience. You don’t have to untangle the mysteries of existence alone.

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• Book a session with a therapist who understands existential themes.
  
  
• Support doesn’t erase the questions, but it makes them easier to carry.
  
  

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Moving Through the Crisis

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An existential crisis is unsettling, but it can also serve as a doorway—a chance to peel back layers of autopilot living and connect more deeply with what matters to you. It doesn’t have to be a permanent state of despair. With time, reflection, and support, many people emerge from existential distress with a renewed sense of purpose and vitality.

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At KMA Therapy, we believe these crises don’t need to be faced alone. Our therapists can walk alongside you as you explore life’s big questions, helping you feel supported while you rebuild a sense of clarity and meaning. Whether you’re questioning your career path, relationships, or the very purpose of your existence, therapy can be a safe place to sit with those fears and gradually discover your way forward.

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👉 Book your free 15-minute discovery call today to connect with a therapist who can help you navigate your existential journey with compassion and clarity.

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