Signs You’re Having A Quarter-Life Crisis (And What To Do)

Data shows that most people face a quarter-life crisis in their 20s or 30s. Here’s what you can do about it.

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In your 20s, you might face unexpected uncertainty and doubt. This phenomenon is becoming increasingly common among young adults and has been dubbed the quarter-life crisis. Unlike the mid-life crisis, which typically hits in middle age, the quarter-life crisis can strike in the early stages of adulthood. It’s often caused by the difficult shift from the structured world of school to the uncertain world of work and independence. Below, we’ll explore the quarter-life crisis, its causes and effects, and how to overcome it.

What is a quarter-life crisis?

As mentioned, a quarter-life crisis typically occurs in a person’s mid-20s to early 30s and is characterized by feelings of uncertainty, anxiety, and self-doubt about one’s direction in life. This period often involves reassessing personal and professional goals, relationships, and overall purpose. People might struggle with the pressure to achieve success or meet societal expectations, leading to inadequacy or confusion about their future. The crisis can be triggered by a significant life transition, such as graduating from college, starting a new job, or navigating complex personal relationships.

During a quarter-life crisis, people may experience heightened self-reflection and question their values and priorities. They confront the reality of adult responsibilities and may feel overwhelmed by their choices as emerging adults. While this period of early adulthood can be challenging, it offers growth and self-discovery opportunities. By confronting these uncertainties, people can understand their goals and make more informed life decisions.

How common is it to have a quarter-life crisis?

As mentioned, in early adulthood, people often reassess their goals, relationships, and life purpose. This can create pressure and confusion about success and expectations, especially during major life changes like moving to a new city or getting married. Having a quarter-life crisis during this period of time is incredibly common — in fact, one study found that about 75% of adults between the ages of 25 and 33 face this kind of crisis, as marked by feelings of uncertainty, anxiety, and self-doubt about one’s direction in life.

What causes a quarter-life crisis?

A quarter-life crisis is often caused by a combination of factors that converge during a person’s mid-20s to early 30s. Key causes include:

Life transitions

A significant life event such as graduating from college, entering the workforce, or moving out alone can create uncertainty and stress. These transitions can prompt people to reassess their goals and values.

Career pressure

The pressure to establish a successful career and achieve professional milestones can lead to anxiety, especially if progress feels slow or if expectations are not met.

Financial concerns

Managing finances, dealing with student loans, or striving for financial independence can create significant stress and contribute to feelings of insecurity.

Relationship dynamics

Navigating complex romantic or social relationships can raise questions about one’s future and personal fulfillment.

Societal expectations

The pressure to meet societal standards for success, such as owning a home or achieving certain career heights, can lead to feelings of inadequacy if one’s path doesn’t align with these expectations.

Self-identity exploration

This period often involves a deeper exploration of personal identity and purpose, which can be challenging and lead to existential questioning.

What are the effects of a quarter-life crisis?

Experiencing a quarter-life crisis can significantly affect various aspects of an individual’s life. This challenging period, marked by self-doubt and uncertainty, can influence emotional well-being, career paths, and personal relationships. Understanding these effects can help people navigate this phase with greater awareness and resilience.

• Anxiety and stress
• Feelings of inadequacy and self-doubt
• Career dissatisfaction
• Uncertainty about future goals
• Depression
• Social isolation
• Identity confusion
• Financial instability

While a quarter-life crisis can be a tumultuous experience, it often serves as a crucial period for personal development. By confronting these challenges, people may emerge with a clearer sense of their goals and values, paving the way for more informed and fulfilling life choices.

How to overcome a quarter-life crisis

Overcoming a quarter-life crisis involves a combination of self-reflection, practical strategies, and seeking support. By integrating these strategies, people can navigate the complexities of a quarter-life crisis and emerge with a stronger sense of purpose and direction. Here are some practical approaches:

1. Practice self-reflection

Reflect on your values, goals, and what you truly want from life. Journaling or talking with a trusted friend can help clarify your thoughts and priorities. Some other tools include taking an assessment to identify your core values or making a pro/con list for decision-making. 

2. Set realistic goals

Break down long-term aspirations into manageable, short-term goals. This can make progress more achievable and provide a sense of direction.

3. Seek professional guidance

Consider speaking with a career counselor or therapist to gain insights into your concerns and develop strategies for navigating this period.

4. Build a support network

Surround yourself with supportive friends and family who can offer encouragement and perspective during challenging times.

5. Embrace change

Be open to change and new opportunities. A quarter-life crisis can allow you to explore different paths and redefine your direction. Embrace mindfulness, which means being fully present and engaged in the moment without judgment, and practice radical acceptance, which involves acknowledging and embracing reality as it is, without resistance. These approaches can help you navigate uncertainty with greater calm and clarity.

How Charlie Health can help

If you or a loved one are struggling with mental health in your 20s, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions, including those facing big life changes, a quarter-life crisis, and more. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, managing your mental health in your 20s is possible. Fill out the form below or give us a call to start healing today.