As a Therapist, Here Are 4 Ways to Cope With Existential Dread

Table of ContentsView AllTable of ContentsMillennials and Zoomers (aka Gen-Z) May Be Feeling Existential Dread the Most4 Therapist-Approved Ways to Deal With Existential Dread

Table of ContentsView All

View All

Table of Contents

Millennials and Zoomers (aka Gen-Z) May Be Feeling Existential Dread the Most

4 Therapist-Approved Ways to Deal With Existential Dread

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Instagram,TikTok, Facebook—no matter where we go on social media, we’re inundated with someone else’s accomplishments likebuying a house,landing a dream job, having a child, getting married, the list goes on.

Seeing people living their #bestlife can often make us question the trajectory of our own lives. We might start feelingFOMOor wonder if we’re behind or not worthy or good enough to have what other people seem to have.

Part of what can fuel existential dread is fixating on the past and future, which can lead to feeling likenothingwill ever get better. When we come back to the present, we can feel those negative sensations subside.

While you’re scrolling through those highly-curated feeds, I can guess that (at least once) your stomach has turned with dread. After your stomach quelled itself, thoughts of uncertainty about your own life likely started popping up. That stomach drop sensation and uncertainty about the life ahead is what’s known in therapy-speak asexistential dread.

It’s super common and nothing to be ashamed about but you’ll want to get a handle on it ASAP before it starts to impact your mental health.

At a Glance

Wonder how I’m so certain about this? I’m apsychotherapistand hear this sentiment often in thetherapyroom, especially from those in their early 20s and up to their early 40s.

Let’s Talk About Some of the Factors That Can Lead to Existential Dread in Younger Generations

While a lack of lust for life can occur at any age,Millennial(those born between 1980 and 1994) andGen-Z(those born between 1995 and 2012) generations are hit with a unique set of circumstances.

Young Folks Are *Really" Struggling Right Now

While there is much that is outside of our control, there are a few things we can begin practicing to relinquish ourselves from the grip of existential woe. Read on for my favorite insights I share with my clients.

Why Gen Z Is So Comfortable Talking About Their Mental Health

If you’re dealing with intense uncertainty about the future and you’re completely freaking out—here are four coping strategies that I recommend.

Practice Mindfulness and Drop Into the Present Moment

I know, I know. You likely rolled your eyes the second you read my first tip. I take no offense and I don’t blame you. I’m sure you hear the term mindfulness gets thrown around a lot—especially on social media. But there is a reason for it—it works. Of course, it can certainly be difficult especially when dealing with a flurry of negative emotions.

Amindfulnesspractice is the best place to start when focusing on becoming more present in your daily life. Those who have a mindfulness practice tend to report lower anxiety and depression symptoms. They additionally are more likely to experience a sense of life purpose, which is a key antidote to existential dread.

Mindfulness Sessions Don’t Need to Take Forever

Don’t be mistaken into thinking that the only way to shake your discomfort is to drop into an hour-long meditation. You can simply set aside three minutes every morning to breathe and check in with yourself with abody scan meditation.

How to Do a Body Scan Meditation

How to Live in the Moment

Think About How the Content You Consume Makes You Feel

This firstcoping strategyis something I recommend to clients regardless of what they’re hoping to focus on in therapy. Checking the sources you receive your information from and curating your social media feed is incredibly important for boosting your mental health.

Take a look at the accounts you turn to most often. Are you relying onTikTokto get filled in about current events? If so, pay attention to how you feel when you watch content on that app. Notice where your mind tends to wander or if you feel discomfort in your body.

Ask yourself the following questions:

If you answeryesto most or all of these questions, it may be time to scale back your time spent consuming this content and consider other sources to get your news from.

It’s time to curate your social media feed. Scroll through your followers and unfollow or mute accounts that leave you feeling uneasy. This could be people from your hometown who gush about how well their life is going or gossipy accounts that focus on the worst traits of people. Don’t be precious with this process. Rather, be as discerning as possible.The beauty of the mute button is no one has to know if you’re taking a break from their content.

It’s time to curate your social media feed. Scroll through your followers and unfollow or mute accounts that leave you feeling uneasy. This could be people from your hometown who gush about how well their life is going or gossipy accounts that focus on the worst traits of people. Don’t be precious with this process. Rather, be as discerning as possible.

The beauty of the mute button is no one has to know if you’re taking a break from their content.

The Social Media and Mental Health Connection

Be Real With the People Close to You

You may already speak about your sense of existential dread with your friends and family. That’s fantastic, if so. But, even if you do feel like you’re being open, I have a feeling you could be even morehonest.

Something I’ve come to realize in my work is how devastatinglyalonethose in pain can feel. So, be real with those whom you feel safe with.

Don’t just shrug and say you’ve been better. Let them know about the worries you have for your future and the feelings of anguish that come up when you see others’ highlight reels. In doing so, you’ll realize you’re not alone—which can be a beautiful unburdening.

Take Action Where You Can

There’s much that is outside of our control. Honing in on what you can control may be the balm your soul needs right now.

Here are some small ways to make your community a better place:

If your existential dread is related to loneliness, try the following:

As you take action over time, you’ll begin to feelempoweredand inspired.

What This Means For You

How Existential Therapy Works

7 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Institutes of Health.Expert Gets Us Talking About the Generations.

Pew Research Center. Gen Z, Millennials Stand Out for Climate Change Activism, Social Media Engagement With Issue.

Qian Y, Fan W.Student loans, mental health, and substance use: A gender comparison among US young adults.J Am Coll Health. 2023;71(3):930-941. doi:10.1080/07448481.2021.1909046

American Psychological Association.Gen Z more likely to report mental health concerns.

American Psychological Association.Existential Dread.

Crego A, Yela JR, Gómez-Martínez MÁ, Riesco-Matías P, Petisco-Rodríguez C.Relationships between mindfulness, purpose in life, happiness, anxiety, and depression: testing a mediation model in a sample of women.Int J Environ Res Public Health. 2021;18(3):925.

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