Existential Anxiety
Most of us have moments where we ponder life's meaning, question our purpose, or consider our mortality. When these thoughts become overwhelming, persistent, or start affecting our daily functioning and well-being, they can turn into what's known as existential anxiety. Unlike typical anxiety, existential anxiety is not focused on specific external stressors; instead, it involves deep and sometimes distressing contemplation about existence itself.
In this article, we'll delve into existential anxiety symptoms, explore if it's normal to feel this way, discuss potential treatments, and help you better understand this unique form of anxiety.
What Is Existential Anxiety?
Existential anxiety arises from questioning the core aspects of life, like why we are here, what purpose we serve, and what will happen to us in the end. These concerns often surface during significant life changes or crises or when we confront issues like death, freedom, or the meaning of life. Some may wonder, "Is existential anxiety normal?" The answer is yes—existential concerns are a natural part of human consciousness.
However, when these questions spiral into distress and interfere with our ability to live fulfilling lives, this anxiety can become challenging to manage. Understanding the symptoms and learning coping strategies can make a significant difference.
Symptoms of Existential Anxiety
Existential anxiety symptoms can vary widely from person to person. Some may experience emotional turmoil, while others struggle with physical symptoms. Common symptoms include:
1. Persistent feelings of despair or emptiness – Feeling as though life lacks purpose or is inherently meaningless.
2. Constant questioning of personal beliefs or values – Doubting long-held beliefs or struggling with spiritual or religious concepts.
3. Physical symptoms similar to a panic attack – Increased heart rate, chest tightness, dizziness, nausea, and trembling.
4. Avoidance behaviours – Steering clear of situations, people, or activities that once brought joy.
5. Intense fear of death or existential threats – Worrying excessively about death or catastrophic global events.
If left unchecked, existential anxiety can lead to isolation, depression, and even a sense of hopelessness. Recognising these symptoms early can help in seeking appropriate support.
Coping Strategies for Existential Anxiety
While existential anxiety can feel overwhelming, there are ways to manage it and even find meaning through it. Here are some practical coping techniques:
1. Mindfulness and Staying Present
Mindfulness helps us stay grounded in the present moment rather than fixate on abstract concerns. It allows us to focus on what we can control and appreciate the beauty of everyday moments. This approach can also prevent minor worries from snowballing into larger existential crises.
2. Breaking Down Big Questions
Existential concerns often feel unmanageable because of their complexity. Try breaking down these questions into smaller parts. For instance, if you worry about not fulfilling your purpose, list areas where you feel satisfied and areas where you want to improve. Setting small, achievable goals can provide a sense of direction and purpose.
3. Journaling
Writing about your thoughts and fears can be a therapeutic release. Keeping a gratitude journal, for example, can help you focus on positive aspects of your life, making the world feel more meaningful.
4. Engage in "Flow" Activities
Flow, or being deeply immersed in an enjoyable activity, helps us live in the moment and provides a natural way to feel purposeful. Find activities that challenge and excite you, as this state of focus can temporarily relieve existential worries.
5. Seek Professional Support
Therapists trained in existential or cognitive-behavioural therapy (CBT) can help you work through your anxieties and develop a more positive outlook on life's big questions. If you're unsure, taking an existential anxiety test or quiz online can help you gauge whether talking to a therapist might be beneficial.
When to Seek Treatment for Existential Anxiety?
Sometimes, existential anxiety is manageable with lifestyle changes and self-care strategies. However, if you find these thoughts too intense or unrelenting, it may be time to seek professional help. Existential anxiety treatment can include therapy methods such as logotherapy, existential therapy, or acceptance and commitment therapy (ACT), which are especially helpful for existential concerns. In some cases, medications might be prescribed to manage symptoms, though medication alone is rarely used as a long-term solution for existential anxiety.
Finding Meaning Through Existential Anxiety
Existential anxiety, while challenging, can also be an opportunity for growth. This type of anxiety encourages self-reflection and deeper understanding. You can find your own sense of meaning and purpose by facing and exploring existential anxiety rather than avoiding it. Remember, you're not alone in these feelings—existential anxiety is a shared experience, and there are resources available to help guide you through it.
If you or someone you know is struggling with existential anxiety, consider reaching out to a mental health professional. With the proper support, you can find ways to manage your stress and lead a fulfilling, purpose-driven life.
Q&A
Q1: What is an existential anxiety attack?
An existential anxiety attack is an episode of intense fear or panic triggered by thoughts about existence, purpose, or mortality. These episodes often present similar physical symptoms to other types of anxiety attacks, such as a racing heart, sweating, and shortness of breath. In an existential anxiety attack, however, the distress comes specifically from overwhelming existential thoughts.
Q2: Is existential anxiety normal?
Existential anxiety is a natural human response to the uncertainties of life. It's common to feel anxious about issues like death or purpose at various life stages, especially during significant transitions or times of crisis. However, if these thoughts interfere with your daily life, seeking professional guidance can help.
Q3: How do I take an existential anxiety test?
Many mental health organisations offer self-assessment tools online to help gauge your anxiety levels. An existential anxiety test can provide insight into whether your feelings may require further support. Remember that these tests are for informational purposes and do not replace a professional diagnosis.
Q4: What is the difference between existential anxiety and an existential crisis?
Existential anxiety is a general feeling of unease regarding life's big questions. An existential crisis, on the other hand, is usually triggered by a specific event, such as the loss of a loved one or a significant life transition. While an existential crisis can exacerbate existential anxiety, the two are not the same.
Q5: What is the best treatment for existential anxiety?
The best treatment for existential anxiety varies by individual. Many find that therapy, particularly existential or cognitive-behavioural therapy, is compelling. Mindfulness practices and lifestyle changes can also significantly help. For some, medication may be a part of their treatment plan if symptoms are severe.