Quarter-Life Crisis: What It Is and How to Deal

You’ve probably heard about the infamous midlife crisis, but what do you know about a quarter-life crisis? Maybe you’re even experiencing one yourself — perhaps that’s why you’re here today.

According to the 2020 U.S. Census, roughly 23 percent of the American population is 18 to 34 years old. While not everyone in this age range will experience a quarter-life crisis, a LinkedIn survey found that 75 percent of people aged 25 to 33 in the United States, United Kingdom, India, and Australia reported having one.

What we’re trying to say is, you’re not alone in this. Keep reading to learn how to identify and deal with a quarter-life crisis.

A quarter-life crisis isn’t a medical diagnosis or formal condition — it’s more of a psychological phenomenon. Still, it can feel incredibly overwhelming and challenging for young people in the midst of one.

Also, the feelings associated with a quarter-life crisis can overlap with symptoms of mental health issues. That’s why it’s crucial to speak with a healthcare provider to get to the root of what’s going on if you feel overwhelmed or symptoms are interfering with your life.

Ahead, we’ll explore what a quarter-life crisis is and offer tips on how to manage one.

A quarter-life crisis is a term that captures the worry, uncertainty, and self-doubt many people experience roughly a quarter of the way through their lives. It usually involves feelings of anxiety, stress, and emptiness or hopelessness around identity, life purpose, and the future.

What’s the quarter-life crisis age? If you live to be 100, a quarter-life crisis would, theoretically, happen around age 25. But there’s no exact age when a quarter-life crisis hits — it could happen at any point during your early 20s to your early 30s.

So if you’ve Googled “midlife crisis at 30” or “midlife crisis at 35,” maybe it’s actually a quarter-life crisis. Or you could call it an early midlife crisis. Again, there are no official criteria.

The term “quarter-life” emerged in the early 2000s to describe the cohort of young adults transitioning out of adolescence but not quite living the same lifestyle as older adults.

During this transitional stage of life between finishing your teenage years and fully stepping into adulthood, you might face existential questions and reflect deeply as you navigate various milestones and adjust to new expectations and grown-up obligations.

Symptoms and signs of a quarter-life crisis can vary from person to person. But according to one review of research, those in a quarter-life crisis often identify with feeling:

• Anger at the situation

• Terrified

• Powerless

• Aimless or lacking in any kind of life objectives

Because the quarter-life crisis isn’t an actual medical term or diagnosable condition, there isn’t really a specific set of symptoms.

That said, research from the American Psychological Association also shows that an existential crisis can make people more prone to experiencing sadness, anxiety, and post-traumatic stress disorder (PTSD).

The symptoms of a quarter-life crisis can often overlap with symptoms of depression, anxiety disorders, chronic stress, or burnout. This includes:

• Dwelling on negative thoughts

• Inability to concentrate, irritability, and frustration

• Deep sadness or listlessness

• Exhaustion

• Insomnia and other sleep issues

• Changes in eating and appetite

• Compulsive behaviors like sex, shopping, or gambling

• Increased use of drugs, smoking, or drinking

• Muscle tension, jaw clenching, or shaking

• Headaches

• Dizziness

• Digestive problems, like nausea, diarrhea, or constipation

The symptoms of a midlife crisis or quarter-life crisis may be similar to an existential crisis.

It’s worth reiterating that an existential crisis can often look like or predate a mental health issue. And it’s also typical for certain mental health conditions to arise during an existential crisis.

For example, studies show that the average onset for generalized anxiety disorder (GAD) is between 21 and 35. Meanwhile, research shows that the average onset of depression is between the ages of 19 and 31.

Signs of bipolar disorder also generally emerge in young adulthood. Data suggest that 70 percent of people with bipolar disorder have their first manic episode between 15 and 24 years old.

Big life events, changes, and pressures often cause existential stress and anxiety (at any age). Even presumably positive changes — like getting married or moving to a new place — can lead to emotional stress.

Early adulthood is a time for exploring your identity and discovering new possibilities. But you might also feel unstable, insecure, or uncertain about what you want and where your life is headed.

It doesn’t need to be a concrete thing, either — maybe your goals are just shifting, and what you thought you wanted isn’t quite clear anymore.

Some possible sources of a quarter-life crisis include:

• Money issues, such as debt, a low income, or new financial responsibilities like having a child

• Work-related stress, uncertainty around your professional life, or an unknown career path

• School-related pressure, such as exams or figuring out what to do after college

• Moving to a new city or being away from family members or home for the first time

• Family, friends, and romantic relationship problems such as breakups or stressful arguments

• Low self-esteem and insecurities (potentially fueled or worsened by social media)

• New religious and spiritual conundrums

• Mental health issues

One study found that a female midlife crisis in the 30s was typically associated with relationship and family pressures, while work-related crises were more common in males.

You may have identified that you’re in the middle of a mid- or early-life crisis. There’s hope. With the right steps, you can get through it and feel better.

A quarter-life crisis typically resolves on its own with the help of self-care and lifestyle adjustments. But in some cases, psychotherapy (talk therapy) is useful as well.

You might try:

• Doing some self-reflection

• Reading self-help or inspirational books

• Reaching out to loved ones and branching out socially

• Taking time to care for yourself

• Practicing mindfulness

• Therapy

• Medication

Keep reading for detailed tips and insight.

1. Do Some Self-Reflection

Whether you’re a seasoned journaler or just considering starting, connecting with yourself through writing can be a valuable first step. When your thoughts are scattered or you’re feeling lost, putting everything down on paper can help you make sense of your emotions.

Indeed, research shows that journaling can be an effective tool for addressing mental health and emotional challenges. Plus, it’s affordable and low-risk, making it a great option to explore to see if it benefits you.

Reflecting on your thoughts and feelings might also help you stay connected with yourself and release self-doubt or self-judgment. Ultimately, it may help you navigate your quarter-life crisis more smoothly.

2. Reading Self-Help or Inspirational Books

There are plenty of motivational and comforting books and podcasts available that can offer support and inspiration as you try to “get to know yourself.”

Exploring these resources can provide additional guidance and comfort as you work through your challenges.

Some books you may want to check out include:

• The 20-Something Workbook: A Guide to Your Emotional Well-Being by Sarah K. McKinney

• You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero

• Slouching Towards Bethlehem by Joan Didion

• The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are by Brené Brown

• The Perfectionist’s Guide to Losing Control by Katherine Morgan Schafler

• The Pivot Year by Brianna Weist

• The Defining Decade by Meg Jay

• 20 Something, 20 Everything by Christine Hassler

• The Untethered Soul: The Journey Beyond Yourself by Michael Alan Singer

• The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz

• Make Your Bed: Small Things That Can Change Your Life... and Maybe the World by William H. McRaven

And there are always new titles coming out in this category.

3. Reach Out to Loved Ones and Branch Out

If you’re navigating a new city or feeling like you’re having an identity crisis, reaching out to people you trust and focusing on building a community in your new surroundings can be really beneficial. One study shows that family support is linked with greater self-esteem and self-worth.

Also, networking for both work and personal life can be an excellent way to find and build a supportive community and discover new things.

Even if socializing feels hard right now, connecting with others might help you feel more grounded and less isolated. Creating new connections can also help you gain a sense of belonging. This can be incredibly helpful as you work through the uncertainties of a quarter-life crisis.

4. Remember to Take Care of Yourself

Navigating a quarter-life crisis can feel overwhelming, no doubt. Making manageable changes to your routine might help ease those existential worries and bring a sense of balance back into your life.

Here are a few simple steps you might find helpful:

• Stick to a regular sleep schedule. Shoot for a consistent sleep routine by going to bed and waking up at the same time each day, even on weekends. Aim for the CDC’s (Center for Disease Control and Prevention) recommendation of eight hours of sleep per night to support your overall well-being.

• Exercise regularly. Incorporate regular physical activity into your day. Exercise, even something as simple as a brisk walk or bike ride, can help boost your mood by releasing endorphins. It’s a great way to take a break from stress and avoid falling into the trap of endless social media scrolling.

• Eat a balanced diet. Focus on nourishing your body with healthy foods, like lean proteins, whole-grain complex carbs, fruits, and vegetables. Balanced meals can support physical and mental health, helping you feel more energized and resilient.

• Try to relax and de-stress. Easier said than done! But adopting a few calming habits might do the trick. Engage in activities that activate your “relaxation response,” such as deep-breathing exercises, yoga, or a soothing body scan.

In general, focus on personal growth instead of perfection. Making little upgrades to your lifestyle instead of fixating on the past or worrying about the future might help relieve some pressure.

5. Practice Mindfulness

When you’re grappling with big life questions, it’s easy to lose sight of the present moment. However, there are effective strategies to help you stay grounded and manage these feelings.

Mindfulness-based therapy is one approach. Research suggests that just six weeks of this form of meditation can significantly reduce stress, anxiety, and depression. Mindfulness helps you focus on the here and now, making it easier to handle emotional hiccups.

A guided meditation is a solid place to start. It can help you become more aware of your thoughts and physical sensations. By increasing your awareness, mindfulness teaches you to respond to these sensations more effectively. This practice not only brings you back to the present moment but also equips you with tools to manage your feelings more calmly and constructively.

Incorporating mindfulness into your routine can be a powerful step toward navigating the complexities of a quarter-life crisis and boosting your overall emotional well-being.

6. Try Therapy

Working with a mental health professional through psychotherapy can be incredibly transformative.

Research shows that therapy can help people manage the symptoms of mental health conditions, but its benefits extend beyond that. It’s also a valuable resource for anyone dealing with significant life changes and existential questions.

For those facing the unique pressures of a quarter-life crisis, therapy can provide critical support and help develop coping mechanisms to better handle these challenges.

Here are some types of talk therapy that may be worth looking into:

• Interpersonal therapy (IPT). Designed to address mood disorders and improve relationships, interpersonal therapy can be especially useful if you think your identity crisis symptoms are linked to this facet of life.

• Family therapy. Usually carried out in group therapy sessions, family counseling can be beneficial if your challenges are related to family conflict.

• Cognitive behavioral therapy (CBT). This approach focuses on identifying and changing negative thought patterns that contribute to feelings of anxiety, depression, and other emotional challenges. CBT also helps develop new coping skills to manage emotions more effectively and “unlearn” unproductive behaviors.

• Psychodynamic therapy. This form of therapy explores how your past and unconsciousness can influence current behaviors and feelings. It can offer deep insights into your emotional struggles to create a better path for your future.

Support therapy groups, community groups, and life coaching can also be helpful options for those navigating quarter-life crises.

5. Consider Medication

If your healthcare provider finds that depression or an anxiety disorder is contributing to or causing your quarter-life crisis, they might discuss prescription medication options.

For those with clinical depression, antidepressants may be prescribed. These drugs work by enhancing the activity of certain natural chemicals in your brain called neurotransmitters. By improving these chemical interactions, antidepressants can help you feel better and reduce the impact of depression on your daily life.

Keep in mind that antidepressants can take a few weeks to start showing their effects. Also, finding the right medication might require trying a few different options to see which one works best for you.

Some examples of antidepressants include:

• SSRIs (selective serotonin reuptake inhibitors), like citalopram (Celexa®), escitalopram (Lexapro®), fluoxetine (Prozac®), and sertraline (Zoloft®)

• SNRIs (serotonin-norepinephrine reuptake inhibitors), such as duloxetine (Cymbalta®) and venlafaxine (Effexor®)

• Atypical antidepressants, like bupropion (Wellbutrin®)

If you’re prescribed antidepressants, be sure to follow your healthcare provider’s instructions closely. Sticking to their recommendations and updating them on your symptoms is your best bet for managing the challenges of a mental health-related quarter-life crisis.

Feeling lost in your 20s and experiencing self-doubt as a twentysomething is completely normal. But if you find you’re consistently worrying every day for months on end, or if you’re dealing with panic attacks, it might be time to seek professional support.

You don’t have to live with these feelings alone. There are ways to get help, including therapy and medication. Seeking professional help is a proactive step toward improving your well-being.

Life transitions can be stressful, and navigating through young adulthood is no exception. Millennials and even Gen Zers might be feeling like they’re facing a quarter-life crisis.

There are ways to cope and manage the symptoms, though. In fact, effectively managing an early life crisis can even have some positive outcomes. Personal growth rarely comes without challenges. Successfully navigating the quarter-life crisis can help you become a more authentic, confident person with clear purpose and goals.

Here’s what to keep in mind about a quarter-life crises and how to cope with one:

• Quarter-life crisis isn’t a medical term. It’s an anecdotal phrase for the feelings of anxiety and uncertainty young adults can feel. Other symptoms include hopelessness, fear, self-doubt, and insecurity.

• Wellness techniques that help you identify your stressors and live in the present moment — like journaling and meditation — can do wonders. So can healthy living habits, like regular exercise and getting enough sleep. Reaching out to trusted loved ones and seeking new connections is also wise.

• The symptoms of a quarter-life crisis can be similar to those of mental health conditions like depression and anxiety — and they might also increase the chances of developing them.

• If you think you could benefit from professional help, don’t hesitate to reach out. A mental health professional can give you tools and resources to manage your symptoms and start feeling better.

Each little step toward personal growth can make an immense difference in feeling more whole and stable. Celebrate your progress, no matter how minor. And wherever you are on your journey (quarter-life, midlife, and beyond), remember you’re not alone.

If you’re interested in medication as part of your mental health treatment plan, start by doing a free online assessment on our psychiatry platform.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.