Nov 21, 2024
Have you ever wondered what the point of going to work or doing the dishes was when we’re all going to die anyway? It may be a dark thought, but it’s certainly not an uncommon one. Existential dread, or existential anxiety as it is sometimes called, is a common feeling everyone is likely to experience at least once in their lives. When faced with our mortality, it’s almost impossible not to ask… why? What’s the point? Why even try?
Although existential dread can feel rational, it has negative impacts on your mental and physical health. If we want to make our time on this earth a good one and dread-free, we have to know how to deal with existential dread.
What is existential dread?
Existential anxiety results from the pressures and pains of living. It looks different for everyone, but its defining factors are despair or uncertainty around life and the certainty of death. It could be your life in particular that feels like it’s going nowhere, or human life in general that lacks meaning. These distressing thoughts continually nag at us, making everything seem bleak and helpless.
It can also be accompanied by anxiety and fear surrounding death, what happens after we die, and if we’re really living our best life.
Common thoughts related to existential dread and anxiety include:
- “Humanity could be wiped out tomorrow, why would I care about turning in this project?”
- “What’s the point of life if we’re all just going to die?”
- “Does anything actually matter?”
- “I am pointless and insignificant in the grand scheme of things.”
- “Nothing matters because it will all end.”
- “There’s no point in trying because the universe is too vast to matter.”
Existential dread is something we all experience, but that does not mean these thoughts are true. The universe is vast and existence is scary. How can we cope with the knowledge of our own existence? You’re not alone, and there are things you can do to ease the anxiety and dread.
What causes existential dread?
Although anyone can have existential thoughts, there are some life events that can trigger existential dread and anxiety. These include:
- The loss of a loved one
- Trauma
- Crisis (like the pandemic)
- Feeling like your life is at a standstill
- An unwanted and difficult life transition
- Some mental health concerns like anxiety and depression.
Whatever the cause behind your existential anxiety and dread, you deserve to be free from the weight of the universe. (Or, at least be able to cohabitate with it.) Let’s take a look at 7 ways to deal with existential dread.
7 Ways to Deal with Existential Anxiety
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Dealing with existential dread is different from other mental health issues because it is not a mental illness. (It can, however, be a symptom of a mental illness like anxiety and depression.) The best way to deal with it is to develop healthy coping skills, practice self-care routines, and lean on your community and support system.
If you are really struggling with existential dread, therapy can help.
Here are some tips to deal with existential anxiety:
1. Live by your values.
Find a purpose that aligns with your values. No, it won’t erase the inevitably of death or vastness of the universe, but it gives you some control over how and why you live. Think about what matters the most to you and make a plan about how you can live out those values every day, in big or small ways.
For example, values you could live by include:
- Faith
- Love
- Courage
- Community
- Honesty
- Kindness
- Status
- Knowledge
- respect
Which value resonates with you? How can you do one thing today that reflects that value?
2. Build a community of loved ones.
Being surrounded by people who love you and who you love back can ease the weight of existential dread. Humans are social creatures and are meant to be in community with one another. This week, try to engage in your community by:
- Calling a friend
- Having dinner with a family member
- Volunteering
- Organizing a group hang-out
- Engaging in your hobbies with others
- Asking your roommate how their day is going
- Bringing a meal to your neighbor
These are just a few ideas. Do what you can to build a community where you are.
3. Have fun.
Existential dread is heavy. When was the last time you did something a little light-hearted? Laughter has psychological and physical benefits. Research shows that laughter can:
- Relieve stress
- Boosts immune system
- Releases endorphins
- Improves the function of blood vessels and blood flow
- Live longer!
Maybe laughter won’t solve the mysteries of the universe, but it will make being here a little more bearable.
4. Take a break.
Existential dread can come on when we are burning ourselves out. When we don’t have time for fun, community, or even our own selves, it’s easy to spiral into a “why does it even matter” loop. What can you do today to take a step back from all the stress and pressure of everyday life? Here are some ideas:
- Go for a walk.
- Engage in a hobby you used to love but don’t have time for anymore.
- Try something new and fun you’ve been wanting to try.
- Get out of town, even if it’s just a few miles.
You don’t have to do something huge, just something that’s a break in your routine.
5. Practice mindfulness to stay grounded in the present.
Existential dread can stem from the fear of anxiety of the future and the unknown. When your mind starts to spiral into questions of existence and the universe, fight to stay mindful with these mindfulness practices:
- Grounding Meditation: Find a quiet space, sit comfortably, and focus on your breath. Take slow, deep breaths, feeling the air entering and leaving your body. As you breathe, gently observe your surroundings—notice the sounds, sensations, and thoughts without judgment. This practice can anchor you in the present moment and calm racing thoughts.
- Body Scan Technique: Lie down or sit comfortably and bring your awareness to different parts of your body, starting from your toes and moving up to your head. Notice any areas of tension or discomfort and breathe into those spaces, allowing them to release. This practice can help you connect with your body and relax both physically and mentally.
- Nature Walk: Take a walk in nature, such as a park or a nearby trail, and engage your senses fully. Notice the sights, sounds, smells, and textures around you. Feel the ground beneath your feet and the sun on your skin. Allow yourself to be fully present in the natural world, connecting with the beauty and simplicity of the moment.
How do you feel? Can you implement these techniques into your daily routine?
6. Process the dread.
Sometimes thinking through your thoughts of existential dread can be beneficial. Talk to someone or journal about your thoughts. As you do, notice the patterns. What thoughts do you keep circling back to? Why does that thought or question bother you so much? What about your life is prompting these thoughts?
Figuring out the root cause or thought behind the existential dread is a good first step in getting rid of it.
7. Challenge your existential anxiety.
The problem with existential dread is most of it is unanswerable. Instead of trying to rationalize it, how can you challenge it? Consider these questions:
- What if I do matter?
- What if all the small things in life are the most important?
- What would happen if I start living my best life right now?
- How can I cultivate joy for myself and others in the middle of all this chaos?
You don’t have to answer your existential dread to live a powerful, fulfilling life.
If you’ve tried these techniques and are still struggling with existential anxiety, talking to a therapist can help. You might be struggling with an underlying mental health concern like anxiety, depression, grief, or adjustment disorder.
To talk with a Lifebulb therapist, reach out to us and we can match you with a therapist near you. If you’d rather browse therapists yourself, check out our therapist directory.
Remember, you are not alone. You matter. Together, we can find joy in this crazy life.
