As we say goodbye to one year and step into the next, it’s normal to feel a mix of excitement, reflection, and sometimes, an uncomfortable companion—existential dread.
Questions about purpose, the passage of time, and the unknown future can arise, bringing on waves of anxiety or an unsettling feeling of meaninglessness.
You might wonder, “What am I doing with my life?” or “What’s the point of it all?”
While these thoughts can feel heavy, existential dread is actually a shared human experience, especially during transitions.
The good news is that with a few mental shifts, some mindful practices, and a compassionate approach toward yourself, you can navigate these feelings without letting them overwhelm you.
Let’s walk through some helpful ways to manage existential dread as we enter a new calendar year.
1. Acknowledge Your Feelings—It’s Normal
First and foremost, recognize that feeling existential dread is completely normal. Many of us experience it, even if we don’t talk about it openly.
The end of the year naturally makes us reflect on our lives and question our direction.
So if you’re feeling a bit lost, or overwhelmed by “big picture” questions, know that you’re not alone.
Giving yourself permission to feel these emotions, without judgment, is the first step.
Think of it as a moment to simply observe what’s happening inside you, allowing the feelings to surface without forcing them away.
2. Define What’s Important to You
One of the reasons existential dread feels so intense is because it often highlights a gap between where we are and where we want to be, or who we think we should be.
Reflecting on what truly matters to you can provide clarity and direction. Ask yourself:
- What are my values?
- What brings me genuine joy and fulfillment?
- When do I feel the most alive?
By pinpointing these answers, you’re giving yourself a personal compass.
Focusing on what truly matters can make life feel more meaningful and reduce the sense of aimlessness that often fuels existential dread.
3. Set Small, Meaningful Goals
Big life questions can feel overwhelming, but breaking them down into smaller, achievable goals helps you feel grounded.
Consider setting some small, meaningful goals for the year ahead.
They don’t have to be monumental; even the act of working toward something simple and achievable can foster a sense of purpose.
For instance, if you value creativity, commit to a weekly art project, or if you want to feel more connected to loved ones, aim to schedule regular catch-ups!
Small, purposeful actions remind you that you’re moving in the right direction, even if the big questions remain unanswered.
4. Connect with Others
Existential dread often thrives in isolation, where our minds can spiral into deeper questions and doubts.
Talking to friends, family, or a counselor about your feelings can help you gain perspective and feel supported.
Sometimes, just knowing that others share similar feelings can make a world of difference.
Consider joining a group that focuses on mindfulness, philosophy, or simply a hobby you love.
Being around people with shared interests can ground you, give you a sense of belonging, and help counterbalance those heavy feelings of dread with connection and warmth.
5. Embrace the Present Moment
Existential dread often pulls us into thinking about the past or worrying about the future.
Practicing mindfulness can anchor you in the present and help quiet the noise of existential questions.
Try a simple practice like focusing on your breath or engaging fully in an activity you enjoy, whether it’s cooking, painting, or just listening to your favorite music.
Mindfulness doesn’t eliminate existential thoughts, but it can help you observe them without becoming overwhelmed.
When you’re grounded in the present, you’re reminded that life is happening now, and this moment is what you truly have.
6. Shift Your Perspective on Uncertainty
Uncertainty is a huge part of existential dread.
It’s human nature to want answers, to know what lies ahead, or to feel like we have control. But life is full of unpredictability, and there’s no single “right” way to live it.
Instead of seeing uncertainty as something to fear, try to view it as a space for possibilities.
Think of uncertainty as a blank canvas.
With no set path, there’s potential for you to create something new, to explore, and to grow.
Letting go of the need to have all the answers can feel liberating, like opening a door to potential rather than facing a closed wall.
7. Remember That Life’s Meaning is Personal and Evolving
One of the biggest challenges of existential dread is the pressure to find a universal, unchanging meaning in life.
But what if you gave yourself the freedom to define meaning in your own unique way?
Life doesn’t have to have a single purpose; it can have as many purposes as you need it to.
Some days, meaning might come from being a friend, other days from learning something new or contributing to a cause you care about.
Life’s meaning isn’t a final destination—it’s a journey that can evolve with you. Embracing this flexibility can ease the pressure of needing to “figure it all out” and allow you to experience life with more openness.
8. Seek Help When You Need It
Existential dread can sometimes feel all-encompassing.
If these feelings are affecting your day-to-day life, consider reaching out for help. Therapists, counselors, or support groups can offer tools and guidance to help you navigate these feelings in a constructive way.
Sometimes, an outside perspective can help you see your situation from a new angle and develop practical strategies for managing these emotions.
Remember, asking for help isn’t a sign of weakness; it’s an act of self-care.
Having someone to talk to can make all the difference when the weight of existential dread feels too heavy to bear alone.
FAQs on Existential Dread
- What is an example of existential anxiety?
An example of existential anxiety is the feeling of dread or unease that arises when thinking about life’s meaning or purpose. You might experience it as an unsettling feeling when considering questions like “Why am I here?” or “What is the purpose of life?”
- What are existential dread ideas?
Existential dread ideas are thoughts that focus on the “big picture” questions of existence, such as the purpose of life, our significance in the universe, the inevitability of death, and the meaning (or lack thereof) behind our daily actions.
- What is existential terror?
Existential terror is an intense form of existential dread, often triggered by deep reflection on the fragility and temporary nature of life. It’s the fear of the unknown and can sometimes lead to feelings of powerlessness when confronting the vastness of existence.
- How long does existential dread last?
The duration of existential dread varies from person to person. It may come and go, lasting anywhere from a few hours to several months, depending on personal experiences, mental health, and life circumstances. Practicing self-care, seeking support, and engaging in mindfulness can help manage and shorten these periods.
Existential dread, while uncomfortable, is a part of the human experience that often arises during transitions, like the start of a new year.
Remember, the journey is unique to each of us, and there’s no need to have all the answers right now.
Here’s to finding peace and purpose, one step at a time.
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