Filled with existential dread? Here’s what actually helps

What is existential dread?

“Existential dread can be described as an unsettling emotion that comes up when you think about your existence or purpose in this world,” Jaclyn Bencivenga, a licensed mental health counselor at Thriveworks. It can range from a passing “What am I even doing?” after a bad day at work to deeper, harder-to-shake questions about your future, mortality, or how global issues impact your choices. “If you’ve ever thought, ‘What’s the point?’—that’s existential dread in a nutshell,” Bencivenga says.

Dread isn’t the only feeling that comes up when grappling with weighty themes like the meaning of life or realities of the world, says Hallie Kritsas, a licensed mental health counselor at Thriveworks. Existential dread can also involve anxiety, sadness, hopelessness, or overwhelm. And it may overlap with depression and anxiety for some people, Kritsas says.

Why so many people are feeling existential dread right now

On one hand, existential dread is part of the human experience. Many people experience moments like this at some point in their life, whether it’s related to work, relationships, your environment, or the future, Bencivenga says.

But there are a lot of recent cultural factors that can turn up the volume on our existential concerns. Career paths feel less stable for many against a backdrop of AI, layoffs, and budget cuts. Climate change can turn long-term decisions (like where to live or whether to have kids) into thornier ethical or practical dilemmas for some. And COVID exposed how quickly and drastically life can change for any of us. Add in the sense that we’re always living through something “unprecedented,” and it’s easy for everyday stress to take on a heavier, more existential weight.

And for many people, some existential fears are more rational than abstract. “Our world right now is a very scary place for a lot of people,” Kritsas says, pointing to women, LGBTQ people, immigrants, and others whose rights are currently under attack in the US. Concerns about bodily autonomy, physical safety, and financial security can quickly turn into deeper questions about what kind of future is even possible.

Then there’s the way we’re taking this all in, Bencivenga points out. Social media often has a sneaky way of making you feel behind and less than, while a constant stream of alarming news keeps your brain buzzing with ambient unease—both of which can deepen that underlying sense of dread.

The difference between existential dread, existential crisis, anxiety, and depression

Existential dread and existential crisis aren’t clinical terms, but rather colloquial ones used to describe very relatable feelings. That said, if you’re wondering if your existential dread is actually an existential crisis, you could look at how long this has been going on and how much it’s interfering with your life. “Dread is the feeling that might come and go,” Bencivenga explains, “but a crisis sticks around and impacts your functioning.”

A 2016 conceptual paper published in the journal Behavioral Development describes an existential crisis as a high-anxiety period where someone is working to figure out core identity questions, like who they are and what they want from life. These periods are often tied to major life stages or transitions, like graduating college, losing your job, or entering midlife.

As for how these existential feelings relate to depression and anxiety—they can certainly overlap or exacerbate one another, Kritsas says. An existential crisis can leave you feeling anxious and depressed, which could cross the threshold into a diagnosable condition depending on certain criteria, like how long it lasts and what symptoms you have. On the other hand, depression and anxiety might make you more susceptible to experiencing existential dread, thanks to patterns of negative or catastrophic thinking.

Why existential dread hits hardest at night

Existential dread can show up around the clock, whether in response to a trigger or seemingly out of nowhere. But we’re generally pretty good at reining it in when we need to tend to other things, Kritsas says. Everyday life (work, chores, social situations, hobbies, etc.) can all help to distract you from these thoughts.

But at nighttime, those buffers disappear and your mind has space to wander…often straight into everything you’re stressed about. “Our brain is starting to shut down, we’re more tired, and then anxiety whacks us in the head with a pillow and says, ‘It’s time for all the thoughts you’ve been ignoring all day!’” Kritsas says.

Habits like scrolling social media before bed can make it worse, too, Bencivenga notes. Sure, it might feel like numbing out in the moment, but it usually exposes you to a steady stream of unsettling information. And when you finally put your phone down, guess which thoughts will be closest to the surface?

How to manage existential dread

If you’ve been struggling with existential dread, it might feel like it’ll never go away as long as the things you’re anxious about are still out there. Fortunately, there are many expert-backed techniques for dealing with your existential dread so that it doesn’t take up so much of your mental real estate.

1. Break your overwhelm down into specifics

The first step, according to both Kritsas and Bencivenga, is to identify the tangible factors feeding your existential dread. “It’s really easy to get to a point with existential dread where it feels like everything is wrong, and that can be overwhelming,” Kritsas says. She usually has her clients write a list of what, exactly, is beneath that vague sense of doom. Is it the rising cost of living? A brutal breakup? The current administration or certain pieces of legislation? All of the above? Write down everything you can think of.

A big list of all the things you find scary and depressing might seem counterintuitive, but according to Kritsas, focusing on the facts behind the feeling is often more manageable for our brain. No, you can’t solve everything on your list—at least not all at once or overnight—but externalizing them does give you something more concrete to work with later.

2. Name (and actually feel) your feelings

Similarly, getting specific about your feelings can help you understand your existential dread on a more personal level—which, Bencivenga notes, is necessary for processing it. After you’ve listed what’s wrong on a factual level, ask yourself: What emotion am I feeling about this? Not just “bad” or “scared,” but more precise emotions like hopeless, angry, numb, threatened, lonely, inadequate.

And then—here’s the part people tend to skip, Bencivenga notes—let yourself actually feel it. Sit with it for a minute or two without trying to fix it or minimize it. Notice how it feels in your body, journal about it, or talk about it with a trusted friend. “Just let yourself be upset and remind yourself that so many people have gone through this,” she says.

3. Brainstorm some baby steps

Existential dread lives in big, unsolvable problems, which is why Bencivenga and Kritsas recommend looking for small ways to break them down into action items.

For example, if your brain is stuck on “I’ve been unemployed for months and the market is impossible,” bring it back to what’s actually within your control this week or even just today: sending applications, following up with leads, reaching out to people on LinkedIn, signing up for a job fair. “Once you start doing those smaller things, you get more motivated,” Bencivenga says, “and that’s moving in the right direction.”

If logistics feel out of your hands, turn to the feeling instead. Maybe you regret your degree, are frustrated with the economy, or feel inadequate for struggling so much. From there, ask: What’s one small way to tend to that emotion? That could be learning a new skill, reminiscing on positive university memories, or doing something unrelated that reminds you you’re competent and capable.

4. Start a gratitude journal and study it for patterns

It might sound simple, but writing down the things we’re grateful for is a quick way to cut through that “everything is terrible” feeling that so often comes with existential dread. “Our minds are wired to dwell on the negative if we haven’t trained it to notice the positive,” Bencivenga explains. So if you tend to focus more on threats and problems, gratitude journaling can be a great way to practice focusing more on the positives. Grab a journal (or a notes or voice app on your phone) and start keeping track of what still manages to make you smile despite it all.

Moreover, a gratitude journal can double as a surprising point of reference for what actually gives your life meaning. Bencivenga recommends looking back on your entries and paying attention to common patterns and recurring themes, like relationships, nature, creativity, or helping others. Existential dread is often rooted in feeling directionless or purposeless, and those clues can point you toward tangible next steps.

5. Go on a glimmer hunt

If you struggle to name small wins or moments of relief (whether in a gratitude journal or not), make a goal out of it. Kratsis often asks her clients to name three of the best things that happened to them that week—glimmers, she calls them, or little bright spots that cut through the heaviness. And if the client can’t think of any, that becomes their homework: go find them.

You can seek out glimmers that are connected to what’s weighing on you, like seeking queer joy if you’re overwhelmed by anti-LGBTQ news, or volunteering in your community if you’re feeling disconnected or powerless. Or they can be completely unrelated: a soothing massage, a tasty meal, a walk in nice weather, a show that actually holds your attention.

“Glimmers aren’t going to solve the big problems, but they are within our control,” Kratsis says. “And that sense of control makes the existential dread a little quieter.”

6. Physically interrupt your spirals

Sometimes, our brain latches onto existential dread and leads to tricky thought patterns like catastrophizing (“The world is falling apart and there’s no point in trying.”) or black-and-white thinking (“If I don’t have a clear purpose, my life is meaningless.”)

When this happens, don’t try to argue with every thought. Instead, “get out of your head and into your body,” Kritsas recommends. This can be as basic as you need: sitting up from bed and putting your feet on the sturdy ground, getting up to grab a cool glass of water, doing a quick stretch.

And if a moment of grounding isn’t enough to calm your racing thoughts, change the channel entirely. “Put your phone down, get outside, read a book—do something that’s more productive than letting yourself sit there and dwell,” Bencivenga says.

7. Rebalance your “colors”

One thing about existential dread: If a part of your identity feels threatened, destabilized, or suddenly called into question, it can overshadow everything else. You might feel this after a divorce, a loss of a parent, or a brutal layoff (“Who am I without my spouse/parent/job/etc.?”) At times like these, other parts of your identity can feel distant or irrelevant.

When this happens, Kritsas often encourages clients to think of themselves as made up of different “colors,” inspired by the “parts” work found in Internal Family Systems therapy. That way, they can pay attention to when the colors are out of balance—and tend to them accordingly.

Try it yourself:

• List 4-6 “parts” you consider important to your identity and assign them each a color. For example, your career-driven side might be yellow, your creative self might be blue, your inner supportive friend might be green, the adventurous traveler in you might be orange.
• Ask: Which ones feel so bright they’ve become disruptive and all-consuming? Which ones feel dull or neglected?
• Pick one to focus on brightening this week: If your creative self feels faded, maybe spend an hour writing, drawing, or making something just for yourself. If you’ve been neglecting your romantic side, plan a night with your partner or line up a Bumble date.

When to talk to a therapist about existential dread

According to Kritsas and Bencivenga, it’s worth paying attention when existential dread starts feeling more frequent, harder to shake, or it interferes with your day-to-day functioning. Think: your sleep, your focus, your relationships, or your ability to keep up on tasks at home or work.

While existential dread can make us question whether life has meaning or how things will ever improve, a pervasive sense that nothing will ever change for the better is something to flag. Pay attention to persistent hopelessness, especially if it comes with thoughts of death, self-harm, or not wanting to be alive. Hopelessness can be an important warning sign that additional support is needed. “Sometimes, these feelings might lead to thoughts of not wanting to be here anymore,” Kritsas says. Always reach out to someone (like a trusted friend, doctor, or 988) if you have thoughts of hurting yourself.

Beyond that, if your mental plate is full of existential worries, that could be reason enough to tap in a professional. It’s not always easy to open up to your people about big, weighty topics like your purpose or future fears. But a therapist can hold a dedicated space to examine those thoughts and lessen their intensity.

“Existential dread can grow and mutate in silence,” Kritsas says. When we don’t talk about it, it can feel isolating, like we’re the only ones feeling this way. In reality, she says, therapy can help you see that your feelings are both normal and manageable.

Frequently asked questions (FAQ)

Is existential dread the same as anxiety or depression?

Existential dread isn’t exactly the same as anxiety or depression, but it can overlap with both. It refers specifically to the unsettling thoughts and feelings about your purpose, future, or place in the world. Unlike clinical anxiety or depression, it isn’t a diagnosis, but rather an emotional experience that comes with similar symptoms—like rumination, sadness, hopelessness, fear, and overwhelm.

How is existential dread different from an existential crisis?

An existential crisis is generally considered a more intense and disruptive version of existential dread. Where existential dread is a feeling that can come and go, a crisis is usually an extended period or event. A crisis also more directly interferes with daily functioning and involves an ongoing struggle with core identity questions, like who you are, what you want, or how your life should look. So, if you read headlines about AI disrupting your industry, you’ll likely feel existential dread. But if you get laid off and replaced by AI, you might just have an existential crisis as you grapple with the future of your career.

Is it normal to feel existential dread at night?

Yes, nighttime is prime time for existential dread to hit. During the day, work, social interaction, errands, and general busyness naturally create distractions that keep heavier thoughts in check. But at night, we have more mental space for reflection, rumination, and the kinds of big-picture questions that fuel existential dread. Not to mention, we’re more vulnerable when we’re tired—it’s easier to regulate thoughts and emotions after a good night’s sleep.

Is existential dread about the state of the world normal?

Yes, it’s completely normal. Everyone has moments of questioning their purpose, stability, or the future at some point in their lives. But those abstract worries might feel more immediate and personal right now given real-world pressures like AI-driven job instability, climate change, political uncertainty, and global tension.

On top of that, many people are navigating genuine safety and security concerns, which can understandably deepen or complicate existential fears. Everyday stress might also feel heavier thanks to constant exposure to distressing news, which in turn can amplify the sense that life is getting worse. It’s the perfect environment for existential dread to fester and grow.

Does existential dread ever go away?

Existential dread doesn’t usually disappear forever, because it’s often tied to big, open-ended questions and real-world stressors that are out of our control. It’s more realistic to consider it something that ebbs and flows rather than something you can “fix” once and for all.

That said, while you can’t always solve the larger problems underneath it, you can absolutely change how overwhelming it feels by learning to name what’s fueling it, breaking it into more manageable pieces, and grounding yourself in concrete actions. Over time, these tools (along with talking to trusted people or professionals when needed) can make the experience less all-consuming and easier to move through when it does show up.