As a Therapist, Here Are 4 Ways to Cope With Existential Dread

Instagram, TikTok, Facebook—no matter where we go on social media, we're inundated with someone else's accomplishments like buying a house, landing a dream job, having a child, getting married, the list goes on.

Seeing people living their #bestlife can often make us question the trajectory of our own lives. We might start feeling FOMO or wonder if we're behind or not worthy or good enough to have what other people seem to have.

While you're scrolling through those highly-curated feeds, I can guess that (at least once) your stomach has turned with dread. After your stomach quelled itself, thoughts of uncertainty about your own life likely started popping up. That stomach drop sensation and uncertainty about the life ahead is what's known in therapy-speak as existential dread.

It's super common and nothing to be ashamed about but you'll want to get a handle on it ASAP before it starts to impact your mental health.

Millennials and Zoomers (aka Gen-Z) May Be Feeling Existential Dread the Most

Wonder how I’m so certain about this? I’m a psychotherapist and hear this sentiment often in the therapy room, especially from those in their early 20s and up to their early 40s.

Let's Talk About Some of the Factors That Can Lead to Existential Dread in Younger Generations

While a lack of lust for life can occur at any age, Millennial (those born between 1980 and 1994) and Gen-Z (those born between 1995 and 2012) generations are hit with a unique set of circumstances.

• Climate anxiety: A report published by the Pew Research Center in 2021 found Gen-Z and Millennial folks to be more engaged with addressing climate change than those from Gen-X and Boomer generations.Furthermore, they’re personally taking action, speaking about climate issues, and engaging with social media content focused on our changing earth at a higher rate than their predecessors. Translation: These generations are bearing the burden of our earth’s uncertain future more than anyone else.
• Financial stress: These circumstances don’t stop at climate change—millennials hold nearly a third of all student loan debt. This creates an immense amount of finance-related stress. To cope with the stress, young people turn to substances, smoking, and other unhealthy coping mechanisms to deal with it all.
• Poor mental health overall: As for overall mental health? The American Psychological Association found Gen-Z individuals to have poorer mental health outcomes than other generations and are more likely, as are millennials, to have received mental health treatment.

While there is much that is outside of our control, there are a few things we can begin practicing to relinquish ourselves from the grip of existential woe. Read on for my favorite insights I share with my clients.

4 Therapist-Approved Ways to Deal With Existential Dread

If you're dealing with intense uncertainty about the future and you're completely freaking out—here are four coping strategies that I recommend.

Practice Mindfulness and Drop Into the Present Moment

I know, I know. You likely rolled your eyes the second you read my first tip. I take no offense and I don't blame you. I'm sure you hear the term mindfulness gets thrown around a lot—especially on social media. But there is a reason for it—it works. Of course, it can certainly be difficult especially when dealing with a flurry of negative emotions.

Part of what can fuel existential dread is fixating on the past and future, which can lead to feeling like nothing will ever get better. When we come back to the present, we can feel those negative sensations subside.

A mindfulness practice is the best place to start when focusing on becoming more present in your daily life. Those who have a mindfulness practice tend to report lower anxiety and depression symptoms. They additionally are more likely to experience a sense of life purpose, which is a key antidote to existential dread.

Think About How the Content You Consume Makes You Feel

This first coping strategy is something I recommend to clients regardless of what they’re hoping to focus on in therapy. Checking the sources you receive your information from and curating your social media feed is incredibly important for boosting your mental health.

Take a look at the accounts you turn to most often. Are you relying on TikTok to get filled in about current events? If so, pay attention to how you feel when you watch content on that app. Notice where your mind tends to wander or if you feel discomfort in your body.

Ask yourself the following questions:

• Do I feel overwhelmed?
• Do I feel worse than I did before I opened the app?
• Do I feel annoyed, frustrated, or sad?
• Do I feel bad about myself?

If you answer yes to most or all of these questions, it may be time to scale back your time spent consuming this content and consider other sources to get your news from.

Be Real With the People Close to You

You may already speak about your sense of existential dread with your friends and family. That’s fantastic, if so. But, even if you do feel like you’re being open, I have a feeling you could be even more honest.

Don’t just shrug and say you’ve been better. Let them know about the worries you have for your future and the feelings of anguish that come up when you see others’ highlight reels. In doing so, you’ll realize you’re not alone—which can be a beautiful unburdening.

Take Action Where You Can

There’s much that is outside of our control. Honing in on what you can control may be the balm your soul needs right now.

Here are some small ways to make your community a better place:

• Go to the grocery store to stock up on water and granola bars before passing them out to unhoused people in your area.
• Consider volunteering at an organization that you believe is part of the solution our world needs.

If your existential dread is related to loneliness, try the following:

• Sign up for a ceramics class
• Attend a local event
• Invite the new work hire out to lunch

As you take action over time, you’ll begin to feel empowered and inspired.