How to Deal with Existential Anxiety Without Losing Your Mind

Ever find yourself staring at the ceiling at 2 AM, wondering about the meaning of life, your purpose, or what happens after we die? If so, welcome to existential anxiety—the deep, sometimes unsettling feeling that comes from questioning life’s biggest unknowns. It’s completely normal, but that doesn’t make it any less overwhelming. Let’s talk about what it is, why it happens, and how to work through it without spiraling.

What Is Existential Anxiety?

Existential anxiety is that uneasy feeling that creeps in when you start thinking about life’s biggest questions—things like:

• What’s my purpose?
• What happens after death?
• Does anything I do actually matter?
• Am I making the right choices in life?

Unlike everyday stress, existential anxiety doesn’t come from a specific problem (like a work deadline or an argument). Instead, it comes from the sheer uncertainty of existence itself. It can feel overwhelming, even paralyzing, but it’s also a sign that you’re deeply reflective and engaged with life in a meaningful way.

How to Calm Down from Existential Anxiety?

When existential anxiety hits, it can feel like your brain is stuck in an endless loop of “What if?” questions. Here’s how to calm yourself down:

1. Ground Yourself in the Present – Big questions can pull you out of the moment. Try deep breathing, meditation, or even just focusing on the sights and sounds around you.
2. Limit Doomscrolling – The internet is full of existential rabbit holes. Give your brain a break from endless “meaning of life” TikToks and articles.
3. Engage in Something Creative or Physical – Writing, painting, going for a walk, or exercising can help shift your focus away from existential dread.
4. Talk About It – Sharing your thoughts with a trusted friend or therapist can make them feel a lot less overwhelming.
5. Accept the Unknown – Not everything in life has a clear answer—and that’s okay. Instead of fearing uncertainty, try embracing it as part of being human.

What Are the 4 Existential Anxieties?

Existential anxiety usually centers around four big fears:

1. Death – The fear of dying or what happens after we die.
2. Freedom – The realization that we are in control of our own choices, which can be both exciting and terrifying.
3. Isolation – The fear that, at the end of the day, we are ultimately alone in our experiences.
4. Meaninglessness – The worry that life has no inherent meaning or purpose.

These fears are part of the human experience, but instead of letting them paralyze you, they can be a gateway to deeper self-awareness and growth.

How Do You Overcome an Existential Crisis?

If you’re in the middle of an existential crisis, it can feel like you’re drowning in big questions with no clear answers. Here’s how to find your footing:

• Shift from Fear to Curiosity – Instead of seeing these thoughts as threats, try viewing them as an opportunity to explore what really matters to you.
• Find Meaning in Small Moments – You don’t have to solve the mysteries of the universe to live a fulfilling life. Enjoying a good conversation, a sunset, or your favorite song is meaningful in itself.
• Create Your Own Purpose – Meaning isn’t something we discover—it’s something we create. What brings you joy? What makes you feel connected? Start there.
• Practice Self-Compassion – You’re not the first person to feel this way, and you won’t be the last. Give yourself grace as you navigate these thoughts.
• Reach Out for Support – If existential anxiety is making daily life feel overwhelming, talking to a therapist can help you process these feelings in a healthy way.

Final Thoughts

Existential anxiety isn’t a sign that something is wrong with you—it’s a sign that you’re deeply thinking about life. Instead of fearing the unknown, try shifting your focus to what you can control: how you live, love, and experience the world. Because at the end of the day, maybe life isn’t about having all the answers—maybe it’s about learning to enjoy the ride.