Have you ever experienced that sudden wash of impending doom and utter meaninglessness? That’s existential dread. It’s the profound fear that there is no purpose, nothing matters, and existence itself is futile. It’s a weighty topic. While a bit of existential angst now and then is normal, existential dread goes much deeper and can be burdensome if we let it. The good news is that there are ways to cope and find meaning even in the face of the great unknown.
What is existential dread?
Existential dread is that feeling of unease, fear, or anxiety that arises when we contemplate life’s biggest questions and uncertainties. What does it all mean? What is my purpose? Why do I exist? Wrestling with such heavy concepts can make us feel small, insignificant, and downright dreadful about existence. Though a bit of existential questioning is normal, prolonged dread takes a toll.
Here are 14 healthy ways to lighten the mental load of existential dread…
- Figure out your why: Connecting to your values, passions, and motivations gives you purpose and direction to weather existential storms.
. - Stop the comparison game: Seeing others tackle big projects while you’re figuring things out breeds insecurity. Comparing yourself through this existential lens helps no one. We all have our paths.
- Reaffirm your values: Remind yourself that this too shall pass, and redirect focus to what matters most right now—nourishing relationships, simple joys, and making progress on goals.
- Adopt a spiritual belief system: For some, faith and a belief in a higher power provide a framework for making sense of life’s unknowns, comfort, and meaning. But this is personal, so find what speaks to you.
- Accept uncertainty: The human mind craves certainty and explanations. But the truth is, uncertainty is baked into existence. Learning to tolerate and even embrace uncertainty relieves you from the needless suffering of existential dread.
- Set achievable goals: When existential angst sets in, shift your focus to accomplishing small, tangible goals that enrich daily life—finishing that puzzle, perfecting your banana bread recipe, or getting your unread emails to zero.
- Keep the phone down: Doomscrolling fuels dread. Set limits on consuming speculative and anxiety-inducing media. Direct attention instead to people and activities that bring joy and meaning.
- Write down your thoughts: Getting existential worries out of your head and onto paper brings relief. Organize swirling thoughts coherently by journaling. Yes, the mere act of writing is cathartic.
- Express gratitude: Sharing appreciation, listening without judgment, and focusing on the good counterbalances. Write a thank-you note to someone who helped you or tell your barista you admire their friendliness; it will do you well.
- Surround yourself with positivity: Laughter, encouragement, intellectual stimulation, and comfort from close ones provide stability amid storms of existential angst. Show up for those who show up for you too.
- Address inner conflict: Sometimes dread exposes important issues that need attention—reassessing priorities, healing wounds, shifting trajectory to align with values. Our inner voice tells us what we need to thrive. Make the change.
- Take control: When dread washes over you, it can feel like you lack agency in a vast, chaotic universe. Counter by asserting control where you can. Make plans with a friend. Complete unfinished tasks. Declutter your space. Say no to obligations that don’t serve you. Small acts of ownership help defeat helplessness.
- Meditate: Observe anxiety-provoking thoughts and how they make you feel. Then practice letting them go and redirecting attention to the present—your breath, bodily sensations, sounds. This builds the capacity for catching yourself when you get entangled in an existential spiral and helps you return to calm awareness.
- Talk to a therapist: A professional can help unearth thought patterns fueling dread, challenge unhelpful perspectives, and collaborate on building a meaningful life vision. Even a few sessions provide objective guidance when your internal compass fails you. Getting out of your head prevents you from drowning in the depths of existential despair.
With compassionate curiosity, address the emotional undercurrent causing angst, rather than resisting it. Then adopt tailored practices—spiritual connection, goal-setting, expressing gratitude, taking ownership—that direct energy toward living purposefully. When dread washes over you like a wave, these steps prevent it from pulling you under and tanking your vitality. You’ve got what it takes to ride the ebbs and flows of existence.
Featured image: metamorworks/iStock
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