Existential dread: Signs, causes, impacts, and how to cope

Reviewed by Janene Donarski, PhD, LP, CCATP, ECDCS

Written by

therapist.com team

Last updated: 02/07/2025

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What is existential dread?

Existential dread is an intense feeling of anxiety or unease about the fundamental nature of existence. Also known as existential anxiety or existential angst, it often stems from contemplating certain themes or issues that are central to the human experience.¹

These themes include:²

• Death
• Freedom and responsibility
• Isolation
• Meaning and meaninglessness

It’s common for people to experience existential dread at some point in their lives. But when left unaddressed, experienced frequently, or worsened by stress and other factors, it could lead to an existential crisis or other mental health concerns.

Existential dread vs. crisis

Existential dread is a sense of anxiety about your own mortality and place in the world, which may come and go periodically. An existential crisis, however, is a more intense period where a person evaluates their own life for meaning.³ They take responsibility for the choices they have made, explore opportunities for growth, and try to discover who they are.

There are different types of existential crises that can happen at various stages of life:⁴

• The sophomore crisis, which usually happens to teenagers or young adults who are worried about building their future careers and forming meaningful relationships.
• The adult existential crisis, which often starts in the mid to late 20s and tends to involve more complex identity issues. This includes topics like religion, sexuality, and career path, as well as reflecting on past choices.
• Later existential crises, which focus on questions about death, legacy, and what a person has achieved in life.

An existential crisis is not inherently a bad thing. Intentionally looking at your life to make sure you’re acting in line with your values can be helpful. But it’s important to learn healthy ways to cope with these feelings and prevent them from becoming overwhelming. Consider working with a licensed mental health professional to become aware of your own patterns and address issues in healthy ways.

Signs of existential dread

Existential dread shares similar symptoms to other forms of anxiety. Research shows it’s associated with fear of death, difficulty dealing with uncertainty, emotional instability, distress, and questioning meaning in life.⁵

Within these themes, existential dread might look like:

• Frequent, intrusive thoughts about death or mortality
• Questioning the purpose of daily activities and routines
• Feeling disconnected from previously meaningful relationships
• Experiencing anxiety about free will and life choices
• Having difficulty making decisions
• Feeling overwhelmed by the vastness of the universe
• Questioning religious or spiritual beliefs
• Experiencing a heightened sense of personal responsibility
• Feeling trapped between different life paths or decisions
• Grappling with questions about authenticity and self-expression

If you’re struggling with any of these experiences, it could be a sign that you’re feeling existential dread. If they’re interfering with your daily life, or affecting your mental health, consider seeking help from a mental health professional.

Why do people get existential dread?

Existential dread may be felt during major life transitions, after certain traumatic events, or when personal beliefs and values clash with religious or cultural expectations.^6,7,8

Some common events that could result in existential anxiety include:

• Moving to a new city or country
• Graduating from school or university
• Experiencing the death of a loved one
• Going through a divorce or breakup
• Changing careers or losing a job
• Becoming a parent
• Reaching milestone birthdays
• Being diagnosed with a serious illness
• Questioning long-held beliefs
• Experiencing social or political upheaval
• Facing retirement or career changes
• Confronting mortality through aging

Some personality traits (like neuroticism) as well as societal challenges (such as global pandemics) can heighten existential dread.⁹ The COVID-19 pandemic, for instance, prompted many people, particularly young adults, to confront fundamental questions about their lives and purpose.¹⁰

Certain mental health conditions may also increase vulnerability to existential dread. People with severe mental health issues, including composite mental health problems and psychosocial disabilities, often experience a form of anxiety termed existential catastrophe anxiety.¹¹ This anxiety is marked by a fear of losing control and impending catastrophe, even without external threats.

Other mental health conditions that have been associated with existential dread include anxiety disorders, dissociative disorders, and borderline personality disorder (BPD).^12,13,14

How existential dread impacts mental health

Existential dread can be a lonely and isolating experience, as people may struggle to articulate these deep philosophical concerns to others. When existential concerns contribute to existential loneliness, they can make people feel profoundly disconnected.¹⁵

One study suggests that existential anxiety is strongly correlated with depression, general anxiety, and stress.¹⁶ Another found that it may play a role in how people cope with posttraumatic stress disorder (PTSD), particularly among adolescents who’ve been exposed to disaster.¹⁷

Existential anxiety may impact how trauma affects a person’s mental health. When someone goes through a traumatic event, existential anxiety could influence how they make sense of, (and find meaning in) what happened.¹⁸ How they process the trauma can impact how well they cope and how their mental health progresses over time.

How to cope with existential dread

Dealing with existential concerns requires healthy coping strategies and finding ways to create meaning in your life. Here are some effective approaches:

Practice self-regulation techniques to live in a way that aligns with your values and creates meaning.¹⁹ Self-regulation exercises may include deep breathing, meditation, mindfulness practices, or progressive muscle relaxation. These techniques can help ground you in the present moment and reduce overwhelming thoughts.

Tap into your sense of humor, as it’s been shown to buffer existential anxiety.²⁰ You might find relief through watching comedy shows or sharing jokes with friends about life’s absurdities. This can help create emotional distance from overwhelming thoughts.

Nurture your relationships, including friendships, family bonds, romantic partnerships, and community connections. Close relationships help shield us from feelings of meaninglessness.²¹ Successful romantic relationships in particular may help prevent or resolve some elements of existential crises.²²

Pursue a fulfilling career that aligns with your interests and stage of development. While career isn’t everything in life, having meaningful work can provide a sense of purpose and structure. When people are well-matched with their career, they’re more likely to be engaged, stay with their employer longer, and produce more creative and innovative work.²³

Learn from other people’s perspectives and opinions, which can offer valuable insights into interpreting and managing existential questions.²⁴ Some ways to improve social perspective taking include joining discussion groups, reading personal essays or memoirs, and actively listening to others share their life experiences. This exposure to diverse viewpoints can help broaden your understanding of how different people find meaning and purpose in their lives.

Consider therapy. Existential therapy is a type of therapy that helps patients find meaning in life and cope with fundamental human concerns. Research shows it effectively reduces mood and anxiety disorder symptoms, particularly when combined with medication.²⁵ It can also be combined with other therapeutic approaches like cognitive behavioral therapy (CBT) or acceptance and commitment therapy (ACT).

Working with a qualified therapist can provide a safe space to explore deep questions about life’s meaning while developing coping strategies. Visit our directory to find a therapist in your area.