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Have you ever felt that your time is slipping away and you haven't yet reached your potential or found your purpose?
Even more unsettling is the thought that there might not be any meaningful purpose to our existence at all. Existential dread is the "awareness of our own mortality and the inherent lack of meaning in existence." The pressures of modern life events, life choices, and negative emotions in a person's own life all contribute to feelings of deep unease.
This article offers practical steps for managing this kind of anxiety, along with book-based strategies and recommended reading for anyone who wants to go deeper.
📘 Modern distractions make it easy to lose sight of who you are. Reclaim your authenticity with book summaries on Headway that guide you back to your core values.
Common triggers, symptoms, and ways to cope with existential dread
As human beings, we're self-aware and therefore conscious of our own mortality. We also have more choices about how to live our lives than our early ancestors did. We're faced with the need to make decisions that will affect our future while coping with uncertainty and rapid change. These circumstances lead to a deep unease about meaning, mortality, and choice.
What are common triggers in modern life?
Psychological triggers (life changes, major transitions)
Social or cultural triggers (uncertainty, burnout)
Philosophical questioning (making meaning in life)
What are the main symptoms people experience?
Anxiety and uncertainty
Emotional patterns (disconnection, emptiness)
Behavioral signs (prolonged rumination)
How can existential dread be managed effectively?
Mindset shifts
Practical tools
Professional support when needed
Read summaries of what others have written to build tools to cope
What is existential dread? Definition and concept explained
Existential dread is the anxiety that arises from having choices in life, while facing our own mortality, and being unsure of our life's purpose.
We crave meaning and purpose, but we must create it for ourselves.
Nihilism is the belief that there is no single correct meaning or purpose to life that is universal.
The existential philosophers, most famously Jean-Paul Sartre, believed that we create our own meaning and purpose through the choices we make in life.
Sartre noted the deep anxiety caused by this awareness. Our choices give meaning to our lives, which raises difficult questions. "What if I make the wrong choices? Will I regret them? Will my life have meaning if I choose wrongly?"
Inaction (not choosing, or letting others choose for us) is also a choice.
Sartre's concept of "bad faith" refers to the way we deceive ourselves into thinking we have no choices. This experience often happens because we fear making the wrong one. Ignoring our ability to choose ultimately increases our anxiety. It can result in a life that lacks authenticity.
Why people experience existential dread: Triggers and underpinnings
1. Psychological triggers
Life changes can lead us to question the purpose of our lives and the choices we've made or have yet to make. Common triggers of existential dread include:
Change in employment, losing a job, or choosing a new one
Loss of a loved one
Serious illness
Stress at work
Parenting stress
Challenges to work-life balance
Graduation
Retirement
Transition to an empty nest
2. Social and cultural triggers
Modern life moves at a very fast pace, requiring us to keep up with changes in technology, employment conditions, and even our support networks. Social and cultural factors that contribute to existential dread include:
Uncertainty related to the fast-changing demands of our lives, such as adjusting to changes in technology.
Burnout in a job that is demanding of most (or all) of our well-being, both mental and emotional energy.
Less connection to nature, particularly in urban environments.
Fewer face-to-face connections as smartphones and other digital tools replace in-person contact.
3. Philosophical underpinnings
Surveys indicate that roughly 42% of Americans think about their life's purpose at least once per week. Many find purpose in their relationships with family, their career, or their pets.
Nihilists believe there is no single inherent purpose to a fulfilling life, but that we must each discover our own.
Existentialists note a conflict between the human drive to find meaning and the absence of any pre-defined, inherent purpose. The freedom to define our own purpose carries a significant burden of responsibility.
Worldwide, the majority of people find purpose in their connections with others, including family, friends, and community.
Signs and symptoms to spot existential dread early
1) Anxiety and uncertainty
Persistent anxiety about the future, the unknown, or mortality
Feeling unable to make decisions out of fear of making the wrong one
Feeling uneasy about whether you've made the right decisions
2) Emotional patterns
Feeling that life is without meaning or purpose
Feeling isolated from others who don't share concerns about mortality or meaninglessness
A persistent emptiness related to not believing there's meaning to life
Persistent sadness or feelings of despair about your purpose in life
3) Behavioral signs
Isolating yourself from others who don't share similar concerns
Physical or mental tiredness unrelated to loss of sleep
Persistent thoughts about the purpose of life
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Existential dread vs anxiety and depression
While existential dread is a form of anxiety, it differs from generalized anxiety. It also differs from clinical depression, although in extreme and prolonged cases, it can lead to clinical depression.
Existential dread is rooted in questions about the meaning of your life. It feels like: "What if nothing really matters? What if my life is meaningless?"
vs
Anxiety is based on practical present moment existential concerns or stressors, like those from work, health, finances, or relationships. It feels like: "What if I fail? What if I'm rejected? What if I lose control?"
vs
Depression involves persistent sadness, low energy, and low enthusiasm for life. It's a mental health condition that isn't solely triggered by a life transition, and it has clear biological factors.
vs
Existential dread is often triggered by a major life transition or loss and involves moments of panic related to the big questions. It's triggered by situational factors or philosophical reflection rather than biology alone.
The role of existential dread in personal growth
There are positive aspects to existential dread. It can serve as a catalyst for growth and an invitation to explore the deeper meaning your life can have. Some of history's most famous thinkers have emphasized the importance of the three Ss: self-knowledge, self-awareness, and self-discovery.
Socrates' teaching shared some themes with the existentialist thinkers. He believed that
"the unexamined life is not worth living."
Unlike the existentialists, he believed that there is an objective purpose and a responsibility to live a virtuous life. Viktor Frankl found meaning even in the worst circumstances, including prolonged suffering. He believed the search for meaning is a fundamental human motivation.
How to manage existential dread
Mindset shifts
A shift in mindset involves both accepting the uncertainties of life and reframing the meaning of life on your own terms. Steps you might take to achieve a mindset shift include (inspired by 'The Subtle Art of Not Giving a F*ck'):
See obstacles as challenges and opportunities that teach you what's really important, rather than as circumstances that can defeat you.
Accept uncertainty and let failure be a sign of what to do differently going forward.
Accept responsibility for the choices you have, whether big or small.
Reject activities that don't add value to your life.
See the value in authenticity instead of perfection.
Reframe meaning as unique to you.
Practical Tools
Habits and routines can shape the meaning in people's lives. Practicing habits that relate to your values can greatly impact how meaningful life feels. Steps you might take to incorporate meaningful habits include (inspired by 'The Gifts of Imperfection'):
Keep a daily or weekly journal that includes what you're grateful for. This cultivates gratitude and resilience.
Be mindful of remaining true to yourself. Authenticity requires practice.
Express yourself through creative outlets, such as music, art, writing, cooking, and building.
Spend a few moments each morning to focus on what's important to you that day.
Find connection in your communities through shared activities, volunteer work, or faith-based groups.
📘 Is perfectionism fueling your anxiety? Learn to embrace the "good enough" life with summaries like 'The Gifts of Imperfection' summary available now on Headway.
Five book-based exercises to try today
The following original exercises are based on the concepts discussed in the book summaries referenced below.
Value mapping exercise (based on 'Man's Search for Meaning' summary)
List ten values that are of importance to you personally (like family, health, work success, friendships, community involvement, and travel)
Identify your top five values from that list.
List one action related to each of the top five values that you could take in the next week (like contact a friend, plan for exercise, or take on a project at work).
Add these actions to your calendar on specific days to increase the chances of follow-through.
Stoic reflection practice (based on 'Meditations' summary)
Set aside ten minutes each morning or evening.
Consider one specific goal for the day.
Accept the obstacles to your goal as part of life.
Reframe those obstacles as opportunities for personal growth.
Self-compassion journal prompt (based on 'The Gifts of Imperfection' summary)
"What did I do today that was good enough?"
"What would I like a friend to say to me right now?"
"What do I need most in order to feel okay?"
"What would I say to a friend who feels the way I do right now?"
Values prioritization list (based on 'The Subtle Art of Not Giving a F*ck' summary)
List your top ten values.
Put them in order of importance to you.
Identify what you currently do to honor those values.
Identify the ways you spend time that are inconsistent with those values.
It's time to stop wasting your evenings. Reject the things or activities that don't add value to your life.
Big picture meaning framework (based on 'Until the End of Time' summary)
Let your existential dread drive your creative energy.
Consider your favorite creative outlets, whether artistic, musical, inventive, or other.
Make time in your weekly schedule to engage in these creative efforts, so procrastination won't get ahead of you.
Share your creations with others.
When to seek professional help
When existential dread becomes overwhelming or interferes with daily life, it's time to seek professional help. Various forms of therapy may be helpful, including cognitive-behavioral therapy and existential therapy.
Existential therapy is an approach focused on our freedom to make choices and create purpose in life. The existential therapist acknowledges the uncertainties and limitations we all face.
One form of existential therapy, logotherapy, is particularly focused on assessing and prioritizing our personal values so that we may create purpose. Developed by Viktor Frankl, it's based upon the belief that finding purpose is the most important human motivation.
Signs that it might be time to consult a mental health professional include:
Periods of anxiety or panic that interfere with daily life
Feelings of despair or extreme loneliness
Chronic tiredness or low energy
Self-isolating behavior
Persistent thoughts that life is meaningless or aimless
Therapists can be found through online searches on various mental health platforms. Free national hotlines are available for immediate support as well as assistance in finding follow-up help.
Call or text 988, the national hotline for mental health crises.
The link between existential dread and creativity
Over the past centuries, existential dread has inspired great works of art, literature, and music. Philosopher Søren Kierkegaard believed that the freedom to choose causes anxiety and also drives artistic creativity.
Examples of great works inspired by existential anxiety include:
The Scream, by Edvard Munch (1893) — a painting that dramatically depicts themes of panic, loss, and isolation.
Saturn Devouring His Son, by Francisco Goya (1819–1823) — a work that captures deep-seated existential fear.
The Stranger, by Albert Camus (1942) — a novel about the absurdity of life and the conflict between free will and societal expectations.
Time, by Pink Floyd (1973) — lyrics that warn of wasting life: "Waiting for someone or something to show you the way."
Both Sides Now, by Joni Mitchell (1969) — lyrics that describe the search for meaning: "It's life's illusions I recall; I really don't know life at all."
In 'Drive,' Daniel Pink identifies autonomy, mastery, and purpose as the most powerful motivators of human behavior. Existential dread might be used as fuel for creative endeavors in many different ways, such as:
Journaling about thoughts or feelings
Writing poetry or song lyrics
Drawings, sketching, or painting using any medium available
Photography to capture images from different perspectives
Self-expressive music
Expressive dance
📘 Existential dread can be the fuel for your next creative breakthrough. Find out how to channel your energy into something meaningful with the Headway app.
Dealing with existential dread in modern society
Contemporary social and cultural factors add to our experience of existential dread, making it a more common and more emotionally draining experience.
Social media acts as a constant reminder of how others are choosing to live their lives, often giving the impression that others are making "better" choices.
The implied demand for rapid responses to texts or messaging apps can distract us from the activities we've prioritized.
Visual media keeps us aware of global crises, confronting us with the reality of the human condition on a large scale.
Work culture often involves the expectation that we respond promptly to messages, regardless of their actual urgency.
Modern distractions can provoke existential questioning, as we are constantly prompted to shift our focus to activities that weren't our intended priorities.
These nearly constant distractions might lead us to repeatedly ask, "How important is this interruption?" We might begin to question the importance of any of it, within the bigger picture of our lives.
It's more important than ever before to set boundaries, both at work and in personal life. We can limit the time we spend on activities that tend to leave us drained and demoralized.
Here are some suggestions for managing the present-day challenges that add to existential dread:
Remain aware that social media hooks us by triggering releases of dopamine as we scroll.
Choose personal time limits for social media engagement, either daily or weekly.
Set mutual guidelines with co-workers for handling responses to messages related to work.
Place reasonable expectations for yourself in terms of what you might accomplish each day.
Practice self-compassion in your self-talk and your routines to avoid overextending yourself.
Use creative outlets to express feelings or thoughts when existential dread feels overwhelming.
Disconnect from social media for a committed period of weeks or months.
Existential questions have been asked for centuries and remain common in modern society. You can create meaning in your life by living authentically and rejecting what doesn't add value. Life's meaning can be different for each of us, and we can each find purpose even in times of suffering. Storytelling, faith, and art all play roles in making sense of the human condition.
📘 Tailored summaries of relevant books are available in the Headway app.
Find your inner peace and your purpose with the help of authors dedicated to sharing their thoughts and suggestions!
FAQs about the existential dread
What is existential dread?
Existential dread is the intense anxiety that comes from having choices in life while facing our own mortality and feeling unsure of our life's purpose. As self-aware beings, we're conscious of our own mortality and constantly faced with choices to be made. Until we find personal meaning, it's deeply unsettling to make choices that shape our life's purpose.
What are the four existential fears?
The four existential fears, according to psychiatrist Irvin Yalom, are:
Fear of Death: We fear its inevitability and the unknown that follows death.
Freedom: We fear the responsibility of making the choices that contribute to meaningfulness in our lives.
Isolation: We are essentially alone and separate from others.
Meaninglessness: We must actively determine our own values and create our own meaning or purpose.
What is another word for existential dread?
Existential dread has also been called "existential angst" or "existential anxiety." They all refer to the deep, unsettled feelings that can relate to thoughts of mortality, the burden of choice, and the fear of meaninglessness.
What's the difference between existential crisis and existential dread?
While existential dread is often a passing feeling of anxiety about life's purpose or meaning, existential crisis is a more intense and disruptive experience. An existential crisis is destabilizing and extremely distressing. It's resolved when major shifts in attitude occur, followed by a change in priorities or routines.
Does existential dread ever go away?
Existential dread can become manageable even if it doesn't completely go away. Persistent anxiety about mortality and choices might persist and require active coping strategies. These coping mechanisms include self-reflection on personal values, acceptance of uncertainty, and engaging in activities with personal meaning. Professional help is one tool for managing existential dread.
Is there therapy for existential dread?
Several types of therapy can help:
Existential therapy: focused on our freedom to make choices and create purpose; more conversational than directive or goal-oriented.
Cognitive behavioral therapy (CBT): a directive approach that addresses specific thought patterns related to anxiety; negative thoughts are reframed, and behavioral goals are set.
Logotherapy: a form of existential therapy focused on helping you find meaning; it works by shifting perspective away from fears and toward desired outcomes.
Is it normal to feel existential dread?
Most philosophers and therapists understand existential dread as part of the universal human experience. While it's normal to feel this way during major transitions, it can be managed so it doesn't become overwhelming.
How do neurodivergent traits like ADHD impact feelings of existential dread?
In modern psychiatry, we see how ADHD can intensify the weight of life's big choices. When your brain struggles to filter distractions, focusing on a singular purpose can feel nearly impossible. Embracing existentialism helps here; it suggests that meaning isn't a fixed destination you find, but a series of small, authentic choices you make every single day.
