Existential Anxiety involves concerns about life, death, and the self. Although these feelings can be challenging, they can also serve as a catalyst for a more meaningful and fulfilling life. It is common to occasionally question the nature of the world and your place in it. These existential questions are a natural part of life and are filled with many unsolved mysteries. However, if these questions begin to interfere with your daily activities and cause feelings of worry, panic, or intense fear, you may be facing existential anxiety. If you find yourself concerned about existence or what comes after, rest assured that you are not alone. Yet, this knowledge doesn’t always alleviate the stress that comes with it. By taking time to understand and address your existential feelings, you can achieve greater peace of mind and live the life you want to live. This article offers one way to begin.
What Does Existential Anxiety Feel Like?
According to a 2016 study by the American Psychological Association, existential crises are a part of being alive. On the surface, they may seem like negative experiences, but researchers suggest that they represent an important journey—a journey that can ultimately improve your life and choices.
There are no uniform symptoms of existential anxiety for everyone. However, some common signs include:
- Frequent feelings of fear, worry, or panic
- Questioning beliefs, values, or choices
- Difficulty making decisions
- A sense that life is always supposed to be difficult
- Preoccupation with existential ideas
- Withdrawal from daily activities
- Social isolation
- Feelings of loneliness
- Guilt or shame
- A sense of life’s meaninglessness
Physical Symptoms of Existential Anxiety
If your questions are leading to feelings of sadness, hopelessness, or a sense of incapacity, you may be facing existential depression. Like any type of anxiety, existential anxiety can also have physical symptoms, such as:
- Restlessness
- Muscle tension
- Trembling
- Rapid heartbeat
- Fatigue
- Insomnia
- Digestive problems
- Difficulty concentrating
- Experiencing panic attacks
Panic Attacks Related to Existential Anxiety
Panic attacks can be very frightening, but they are usually not a medical emergency. You can calm your panic through strategies such as talking to a loved one, practicing deep breathing exercises, and engaging in light physical activity. The experience of panic attacks can vary for each individual, but you may experience:
- Palpitations
- Sweating
- Intense trembling
- Shortness of breath
- Chest pain or tightness
- Nausea
- Dizziness
- Changes in body temperature
- Numbness or tingling
- A feeling of detachment from reality
- Fear of losing mental capacity or “going crazy”
- Fear of losing control
- Fear of death
Is Existential Anxiety the Same as Death Anxiety?
Anxiety about death may contribute to existential anxiety, but they are not exactly the same. For instance, a 2016 study noted that risk factors for developing existential anxiety in a group of participants included:
- Death anxiety
- Religious tendencies
- Spiritual tendencies
In general, existential anxieties involve not only the fear of death but also the fear of existence itself.
What Factors Cause or Trigger Existential Anxiety?
Everyone experiences anxiety at times, usually due to stress related to work, health, money, or relationships. Existential concerns, on the other hand, tend to focus on the bigger picture of existence, from awareness to the cosmos. Existential anxiety involves thinking about issues such as:
- Fate versus free will
- Death and the afterlife
- The purpose of life
- Moral concerns
- Past and future choices
An existential crisis (which may be triggered by existential anxiety) is often a response to larger issues that you have internalized within yourself.
Other factors in today’s world that can trigger existential anxiety include:
- Traumatic experiences: such as abuse, a major health event, or divorce
- Major life changes: such as moving, graduating, or having children
- Large-scale crises: such as the COVID-19 pandemic, war, or climate change
- The unknown: such as the possibility of life after death, extraterrestrials, or ghosts
- Social changes: such as the rise of artificial intelligence or social media
The Impact of Negative Content on Existential Anxiety
In a 2024 study, researchers found that “doomscrolling” (defined by researchers as consuming excessive negative content) contributed to existential anxiety along with pessimism about human nature among American and Iranian participants. Similarly, a 2021 survey found that the COVID-19 pandemic caused widespread existential anxiety across the world.
Some Common Existential Questions That May Lead to Anxiety:
- What happens after death?
- What is our purpose on Earth?
- Is my life authentic?
- What is the self?
- Why do harmful events happen on Earth?
- Why do we dream?
- Are we alone in the universe?
Although these questions are natural, if they cause fear, panic, or worry, you may be dealing with existential anxiety.
5 Ways to Calm Existential Anxiety
Like life itself, the process of calming existential anxiety can be a deeply personal journey. It can also be a journey shared with loved ones.
Here are some methods to help calm existential anxiety:
- Therapeutic Approaches: These include existential therapy and cognitive behavioral therapy (CBT), both of which are effective for addressing your thought and behavioral patterns to help you lead the life you desire. Logotherapy is a therapeutic technique that focuses on finding meaning in life and may help alleviate many existential concerns.
Mindfulness Techniques: You can try meditation, breathing exercises, and yoga, which can help calm your mental clutter, reduce your heart rate, and generally ease symptoms of anxiety. Practicing mindfulness helps you stay grounded in the present moment. - Healthy and Balanced Lifestyle: Maintaining a balanced diet, getting enough sleep, exercising, and spending quality time outdoors with loved ones can help calm anxiety symptoms. These habits support living in the moment and staying committed and active in your life.
- Sharing Your Feelings: Talking about your existential concerns can provide relief and allow you to connect with others on a deeper level. Sharing your feelings can help you understand and process them, fostering emotional support from others.
- Defining Your Values: Understanding your values and what matters most in life is the first step toward applying them. When you live according to your values, you can make decisions with confidence and live an existence that you truly value and cherish.
Finding Meaning in Your Life: Some people find meaning through spirituality, religion, or philosophy. Others may discover meaning through work, volunteering, or personal relationships. - Maintaining a Positive Outlook: According to some experts, this is linked to perceiving life as meaningful. By valuing your own happiness, you may find that your life becomes significantly better and more meaningful.
- Self-Care: Showing kindness, love, and forgiveness to yourself can resolve many life challenges, including existential anxiety. Although existential anxiety can be challenging, many experts believe it can also create important opportunities for growth after trauma. This can inspire a shift toward a life full of growth, richness, and true value.
How Long Does Existential Anxiety Last?
There is no set duration for existential anxiety. Like other forms of anxiety, it can last anywhere from a few minutes to several months. Panic attacks, however, typically last only 2 to 10 minutes. If existential anxiety or panic attacks significantly disrupt your daily life, you may have an anxiety disorder. If this is the case, this existential unease doesn’t have to be permanent. You can take steps to find more peace and live a fulfilling life.