Life is full of uncertainties, and sometimes these uncertainties can weigh heavily on us. The feeling of questioning the purpose of life, pondering the vastness of the universe, or grappling with the idea of mortality—these are all aspects of existential anxiety. This type of anxiety is different from the fear of heights or social situations; it goes deeper, touching the core of our existence and often leading us to question the meaning of life itself.
Existential anxiety is something many of us experience at various points in our lives. It often arises during significant life changes or crises, such as losing a loved one, facing a serious illness, or even during major life transitions like graduating, retiring, or becoming a parent.
What Does Existential Anxiety Feel Like?
Imagine you’re lying in bed one night, unable to sleep. Your mind starts to wander, and suddenly, you’re thinking about the universe, your place in it, and what it all means. A sense of dread washes over you as you consider the finite nature of life. This overwhelming feeling of uncertainty and fear is a hallmark of existential anxiety.
For example, take Sarah, a 32-year-old graphic designer. After the sudden passing of her father, she began to question everything—her career, her relationships, and even the point of getting out of bed each day. She found herself constantly preoccupied with thoughts of mortality, and the uncertainty of what happens after death consumed her. These feelings were so intense that they began to interfere with her daily life, leading her to seek therapy to cope with her existential anxiety.
Similarly, John, a university student in his final year, found himself overwhelmed by thoughts of the future. The prospect of leaving the comfort of academia and entering the “real world” filled him with dread. He wasn’t just anxious about finding a job; he was anxious about the very nature of life, the idea of settling into a routine, and whether any of it would truly matter in the grand scheme of things.
Why Does Existential Anxiety Arise?
Existential anxiety is often triggered by events that make us confront the realities of life, death, and our place in the world [1]. These events challenge the assumptions we hold about life and force us to grapple with difficult questions.
For some, it may be a traumatic event, like Sarah’s experience with losing a loved one. For others, it could be a gradual realisation, like John’s growing awareness of the responsibilities and uncertainties of adulthood. Existential anxiety can also arise during times of success or achievement, when the sense of "Is this all there is?" becomes overwhelming.
Managing Existential Anxiety – Values
Facing existential anxiety can feel overwhelming, but grounding yourself in your core values can help you navigate through it [2]. Values are the guiding principles that give life meaning and direction. When you're clear on what matters most, it becomes easier to stay focused, even when life feels uncertain.
Why Values Matter:
Existential anxiety often stems from feeling disconnected or lacking purpose. Identifying your values provides stability and a sense of direction. For example, if creativity is a core value, engaging in artistic pursuits can help you find fulfilment amidst uncertainty. Similarly, if family is important, spending time with loved ones can ground you.
Identifying Your Values:
Reflect on Past Fulfilment: Consider moments when you felt proud or content—these often reveal your core values.
Look for Inspiration: What traits do you admire in others, and what energises you? These can be clues to your values.
Ask What Matters Most: Imagine your life free of external pressures. What would you prioritise? This helps clarify your true values.
Staying Grounded in Your Values:
Value-Based Decisions: Make choices that align with your values, even when the future is uncertain.
Routine Activities: Incorporate value-driven activities into your daily life, like prioritising health or meaningful connections.
Revisit Your Values: Regularly reflect on your values and how well you're living in alignment with them. Adjust as needed to stay grounded.
By staying true to your values, you can find stability and purpose, making it easier to manage existential anxiety.
Other Tips for Managing Existential Anxiety
While grounding yourself in your values is a powerful way to manage existential anxiety, there are additional strategies that can help you navigate these challenging feelings. Below are some practical tips to help you manage existential anxiety.
Acknowledge the Anxiety: The first step is to recognize that what you’re feeling is normal. Many people experience existential anxiety at some point in their lives. It’s okay to have these thoughts and feelings, and acknowledging them can be the first step toward finding peace.
Find Meaning in Your Life: While existential anxiety can make life seem meaningless, it can also be an opportunity to rediscover what truly matters to you. This might mean strengthening relationships, pursuing passions, or engaging in activities that give you a sense of purpose.
Seek Support: Talking to someone—whether it’s a friend, family member, or therapist—can be incredibly helpful. Sarah found solace in sharing her feelings with others who had experienced loss, and therapy provided her with strategies to cope with her thoughts.
Practice Mindfulness: Existential anxiety often involves worrying about the past or future. Mindfulness practices, such as meditation or deep breathing exercises, can help you stay grounded in the present moment and reduce feelings of overwhelm.
Embrace the Uncertainty: It might sound counterintuitive, but learning to accept the uncertainties of life can be a powerful way to cope with existential anxiety. By embracing the unknown, you can free yourself from the constant need for answers and learn to live more fully in the present.
Wrapping Up
Facing existential anxiety can be daunting, but by understanding its roots and employing strategies like grounding yourself in your values, you can find a path forward. It's about acknowledging the anxiety, seeking meaning, and embracing the uncertainties that life brings. Remember, you're not alone in this journey. Want to learn more? Try out our free anxiety test to see if our virtual reality exposure therapy is right for you.
References
[1] Ma, R. (2023). Background of anxiety and existential angst: A review of literature. Applied Psychology Research, 1(1), 260. https://doi.org/10.59400/apr.v1i1.260
[2] Michelson, S. E., Lee, J. K., Orsillo, S. M., & Roemer, L. (2011). The role of values‐consistent behavior in generalized anxiety disorder. Depression and anxiety, 28(5), 358-366.