Existential Dread: How to Navigate It

What Is Existential Dread?

Existential dread is a deep, sometimes overwhelming sense of anxiety or unease about life’s big questions. It’s not just everyday stress or worry; it’s the emotional discomfort that arises when you start asking questions like:

• What is the meaning of life?
• What’s my purpose?
• What happens after death?
• Am I living the right way?
• What if nothing really matters?

These questions aren’t always easy to answer, and when they surface, they can lead to a mix of confusion, anxiety, sadness, and even hopelessness. Existential dread can be fleeting for some, but for others, it becomes a persistent mental loop that interferes with daily life and well-being.

What Triggers Existential Dread?

While existential thoughts can arise at any time, they’re often triggered by moments of significant change, uncertainty, or reflection. Some common causes include:

Major Life Transitions

Graduating, changing careers, becoming a parent, or facing retirement can prompt deep reflection about identity, purpose, and the direction of your life.

Loss or Grief

The death of a loved one can bring mortality and meaning into sharp focus, leading to intense existential questioning.

World Events

Pandemics, wars, natural disasters, or social unrest can shake our sense of stability and prompt us to question the world around us and our role within it.

Mental Health Challenges

People who live with anxiety, depression, or trauma may be more likely to experience existential dread, especially during periods of emotional vulnerability.

Quiet Moments of Stillness

Sometimes, existential dread arises in stillness, like during a long walk, a night of insomnia, or a period of solitude, when your mind has the space to wander.

How Existential Dread Affects Your Mental Health

Existential dread can be overwhelming, especially if you’re dealing with it alone. Left unaddressed, it can contribute to or intensify other mental health issues, including:

• Generalized anxiety
• Depression or feelings of hopelessness
• Panic attacks
• Difficulty focusing or making decisions
• Apathy or emotional numbness
• Social withdrawal

It may also lead to a sense of detachment from your life, relationships, or goals, a feeling that you’re simply going through the motions without a deeper connection or meaning.

How to Cope with Existential Dread

While existential questions may not have simple answers, you don’t have to be consumed by them. Here are a few ways to manage existential dread and find a greater sense of peace and purpose.

1. Acknowledge the Thoughts Without Judgment

The first step in managing existential dread is to simply recognize it. It’s okay to have these thoughts. In fact, it’s a sign of deep self-awareness. You’re not overthinking; you’re human. Try not to fight or suppress the discomfort. Acknowledging your feelings without judgment can be grounding in itself.

2. Focus on What You Can Control

When life’s big questions feel too vast, it can help to focus on the small things you can influence. You may not be able to define the meaning of life in one sitting, but you can:

• Reach out to someone you care about
• Create something meaningful
• Engage in a hobby or practice that grounds you
• Volunteer or help someone in need

These small acts can provide a sense of purpose in the here and now.

3. Create Your Own Meaning

Existential dread often stems from the fear that life is meaningless, but what if meaning isn’t something you find, but something you create?

Ask yourself:

• What brings me joy?
• What values matter most to me?
• How can I live in alignment with those values today?

Meaning doesn’t have to be grand. Sometimes it’s found in connection, creativity, service, or simply being present.

4. Practice Mindfulness and Grounding Techniques

Mindfulness helps bring your attention to the present moment, where life is actually happening. When existential dread pulls you into abstract thoughts or future fears, grounding techniques like deep breathing, meditation, or sensory awareness can help bring you back to your body and surroundings.

Try this: Place your hand on your chest and take five slow breaths. Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This practice can help disrupt spiraling thoughts and restore a sense of calm.

5. Talk to a Mental Health Professional

You don’t have to face these questions alone. Therapy provides a safe, supportive space to explore your fears, develop coping strategies, and begin building a sense of purpose that feels authentic to you.

At Mile High Psychiatry, our experienced mental health providers are here to help you navigate life’s uncertainties with compassion and clarity.