How to Work Through a Quarter-Life Crisis

“Quarter-life crisis” is a term used to describe the period of uncertainty and doubt that we experience in our mid-20s to early 30s. This phase often includes questioning career choices, relationships, and life goals, all leading to an overwhelming feeling of dread and despair. With the right strategies, however, you can learn to overcome this crisis and thrive!

Embrace Uncertainty

The main cause of concern during a quarter-life crisis is the unending fear of the unknown. Many people believe that they need to have things figured out by a certain age. However, one thing we know for certain is that life is uncertain! Embrace the uncertainty rather than resist it. Change your point of view and think of the unknown as being a chance for growth and opportunities.

• Accept that it is okay not to have all the answers.
• View life as a journey with multiple paths. There is no “right” or “wrong” way.
• See uncertainty as an opportunity rather than a threat.

Reevaluate Goals and Values

A quarter-life crisis usually comes from a disconnect between your current life and deeper goals and values. You may find that you are pursing a career that no longer suits you, or in a relationship that no longer aligns with your values. This period is great for reflection and evaluation of what truly matters in your life.

• What matters most to you? Identify core values.
• Assess if your current goals align with these values.
• Make necessary adjustments. Do not fear changing things up.

Take Action to Combat a Quarter-Life Crisis

Crises can make you feel stuck. You may know that you’re unhappy, yet struggle to take action and change your situation. The key is to take small, manageable steps towards what you want.

• Set realistic goals.
• Take small steps towards change, like updating a resume, exploring new job opportunities, or learning new skills.
• Focus on what you can control and let go of what you cannot.

Practice Self-Compassion

It’s easy to be hard on yourself in states of confusion. You may be telling yourself, “You should have it all together right now.” However, criticism only adds to your stress.

• Recognize that it is okay, and even normal, to struggle.
• Be kind to yourself and acknowledge your efforts.
• Understand that growth takes time and setbacks are a part of the journey.

Explore New Interests

This is a time for you to rediscover yourself and explore new interests. If you’re feeling stuck, try engaging in an activity that sparks curiosity.

• Take a class in something you have always wanted to learn.
• Volunteer for a cause you are passionate about.
• Experiment with new hobbies that bring you fulfillment.

Focus on Personal Growth

Personal growth is a lifelong journey and not something that you just experience during a quarter-life crisis. Start by not dwelling so much on the word “crisis.” While it has a negative stigma surrounding it, remember to view it as a time for self-improvement and growth.

• Invest in personal development through either self-help books, support groups, or therapy.
• Build skills that will help navigate future challenges, such as resilience and mindfulness.
• Prioritize your mental, emotional, and physical health.

Seek Support

During times of high stress, it can feel easier to just isolate yourself and avoid, especially when it seems that everyone else has their life together. Remember, you are not alone in your struggles. Many people go through similar experiences, and seeking support can be incredibly helpful.

• Reach out to friends or family who can provide guidance and reassurance.
• Consider joining a support group or attending classes or workshops designed to help with life crises.
• Share your thoughts and feelings with a licensed professional counselor. Therapists can provide support and teach skills in order to navigate the challenges of the quarter-life crisis. Learn more about our approach here.