What Is a Midlife Crisis? How to Cope and When to Seek Help

Hitting middle age can stir up a mix of emotions — pride in accomplishments, excitement for the future, and sometimes, a nagging sense of doubt. If you’re questioning your life’s direction, you might be having a midlife crisis.

During this time, you might ponder about life’s meaning, reflect on your life so far, or even make drastic life changes.

If this resonates with you, you’re not alone. A midlife crisis isn’t a sign there’s something wrong with you. But it might be a chance to transform your life.

Let’s dive into what a midlife crisis is, how to cope with it, and when to seek a little extra support.

According to research, about 10 to 20 percent of people go through a midlife crisis in their lives. Midlife crises are common in middle age. What is middle age? This period typically includes people between the ages of 40 and 60, but a midlife crisis can happen later in life or even before — hello, quarter-life crisis.

Some experts believe a midlife crisis should be taken seriously since there’s a higher risk of mental health issues in middle age.

This phase often begins with self-reflection, usually sparked by reaching an age where you start to assess your life achievements, identify, and future.

You might feel unsettled, dissatisfied, or anxious about the future. Feelings of regret or frustration may also play back in your head.

These feelings can be powerful and, at times, overwhelming, pushing you toward making big changes in your life.

While making a big purchase, like buying a sports car, is one possible coping mechanism, you might also decide to:

• Travel

• Change careers

• Move to another country

• Pick up a new hobby

• Change religions

• Take a new outlook on life

Remember, a midlife crisis can be challenging, but it’s usually a temporary phase. Unlike persistent mental health conditions like depression, what you’re feeling now will fade with time and self-care.

Is it a midlife crisis or is it something else?

This life phase isn’t a medical or mental health diagnosis — it’s more of a psychological phenomenon, so there isn’t an official set of “symptoms.”

Everyone’s life journey is unique. You might experience some of these signs, none at all, or notice other changes not listed below.

Possible signs of a midlife crisis include:

• A sense of dissatisfaction or frustration with your current life

• Regret about missed opportunities

• Feeling like time is moving too fast

• Anxiety about the future

• Existential anxiety

• Unsure of your identity and desires

• Mood swings

• Making impulsive decisions

• Revisiting past interests

• Confusion about your purpose

Some of these signs might overlap with the symptoms of mental health conditions like depression or anxiety. The key difference between a midlife crisis and a mental health disorder? A midlife crisis usually resolves on its own, while mental health conditions may require professional treatment.

Unsure whether your feelings are a sign of something fleeting or something more serious? Consider speaking with a healthcare professional, like a GP or mental health therapist.

Midlife crises often stem from various stressors and life changes. While men and women share common triggers, certain factors uniquely impact middle-aged women.

Below, we break down what might bring on a midlife crisis.

Shifts in Family Dynamics

For many women, the following family life changes can be major triggers for a midlife crisis:

• Children leaving home (AKA empty nest syndrome)

• Caring for aging parents

• Losing a loved one

• Going through a divorce or separation from a long-term partner

When children leave home, it’s common to feel a sense of loss or wonder if you’re still needed. Transitioning from being a hands-on parent to an empty nest can make you question your identity and purpose.

On top of that, many middle-aged adults find themselves caring for aging parents. Stepping into this caregiving role can be a significant source of stress.

Life can also throw some unexpected curveballs — whether it’s the pain of losing someone close or the emotional rollercoaster of a breakup, these moments can cause you to reevaluate your life.

Career Transitions and Stagnation

Feeling stuck in your career? Here are a few possible career-related midlife crisis triggers:

• Career plateaus: Hitting a ceiling can be frustrating, and it’s more common for women, according to research.

• Ageism. According to a global survey of women from Women of Influence+, nearly 80 percent encountered age-related discrimination in their career.

• Lack of advancement. A lack of opportunities to move up in your career might make you feel like you’re going nowhere.

• Career disappointment. Not quite where you thought you’d be? You might be wondering if it’s time for a change.

The pressure to balance career and family life can also lead you to question your career choices.

Physical and Health Changes

Midlife comes with physical changes that can sometimes spark a bit of a crisis.

For women, menopause often makes a grand entrance with hot flashes, mood swings, and fluctuating energy levels. Research shows that hormonal shifts during menopause can also affect your mental health.

Aging can also bring along extra health conditions, adding to your stress.

Some middle-aged people feel less valued and attractive as they age, which can impact self-esteem and self-confidence.

Unmet Life Expectations

Many women reach midlife and find their lives don’t align with the vision they had when they were younger.

Missing out on personal or professional milestones can lead to a sense of disillusionment. And low life satisfaction can be a powerful trigger for a midlife crisis.

Recognizing midlife crisis triggers can help you take action. Whether through self-care, leaning on loved ones, or consulting a healthcare provider, it’s important to remember that midlife crises are manageable. And sometimes, they can even spark positive personal growth. Personal growth rarely comes without challenges. Successfully navigating the midlife crisis can help you become a more authentic, confident person with clear purpose and goals.

While a midlife crisis can be unsettling, it can also be an opportunity to make positive changes in your life. A midlife crisis can give you the momentum to channel your feelings into a force for good.

Practicing self-care and allowing yourself to process any negative emotions that come up during this period can help you cope.

Self-Care and Lifestyle Changes

Good sleep, a balanced diet, and regular exercise can help counteract negative feelings you’re having right now.

You might also want to try:

• Journaling

• Meditation

• Spending time with loved ones

• Relaxation techniques

• Embracing your favorite hobbies (or trying new ones)

Pro tip: Dive into what you love — be it travel, stand-up paddleboarding, or gardening.

These activities can bring you joy and a sense of accomplishment, providing a much-needed boost during this time of self-reflection.

Reflecting on Your Goals

Sometimes, a midlife crisis is a sign it’s time to shift gears and pursue new passions or interests. Consider using this time to reassess your life goals and priorities.

Ask yourself:

• What’s truly important to me?

• What changes can I make to align my life with my current values?

• What have I always wanted to do, but delayed doing?

Embrace this opportunity to redefine your path and make choices that reflect who you are today.

Building a Support System

Don’t go through this alone! Reach out to friends, family, or a support group and share how you’re feeling. Talking about what you’re going through can help you process your emotions and gain perspective.

Chances are your friends at the same stage of life are also experiencing their own difficulties as they face major life events, radical transitions, and stressors. Sometimes, just knowing that others have been through similar experiences can be incredibly comforting.

While a midlife crisis is usually temporary, it can bring up deeper issues.

If you’re struggling with any of the following, consider reaching out to a mental health professional:

• Feelings of anxiety or dissatisfaction are interfering with your daily life

• You’re experiencing prolonged sadness

• Your mental health doesn’t feel like it’s improving

• You have difficulty functioning on a daily basis

• Trusted loved ones are concerned for your mental well-being

• You feel you have no sense of purpose

You’ll also benefit from therapy if you’re experiencing symptoms of anxiety, depression, or other mental health conditions.

A therapist can help you navigate this transitional period, identify any underlying issues, and guide you toward finding a sense of purpose.

In some cases, you may want to talk to a medical professional like a psychiatrist about your anxiety and depression medication options.

Want to learn more? Check out our guide to finding a therapist.

Going through a midlife crisis can be challenging, but it’s also an opportunity for growth and self-discovery. By taking steps to care for yourself, you can navigate this period with resilience and purpose.

Let’s recap:

• A midlife crisis is a psychological phenomenon, not a medical diagnosis. It typically occurs between the ages of 40 and 60. And it’s common to feel this way — there’s nothing wrong with you.

• Symptoms are usually temporary. Common symptoms include emotional turmoil, behavioral changes, and feelings of dissatisfaction.

• It’s important to take care of yourself during this time. Self-care, reflection, and a solid support system are crucial for managing a midlife crisis. If you’re overwhelmed, consider speaking with a therapist.

Think you’re going through a midlife crisis and want some support? Don’t hesitate to reach out to a healthcare professional. Ready to take that step? We can help you schedule an online consultation with a licensed mental health provider.