As we look toward the new year, it’s natural for some to feel that twinge of existential dread—that deep, sometimes overwhelming feeling that life is uncertain, that the future is out of our control, or that, well, we’re just tiny dots in a vast universe.
Existential dread can sneak up on anyone, whether it’s triggered by the changing seasons, a life transition, or just the ticking of the clock toward another January 1.
But hey, you’re not alone in this, and with a few tools, it’s possible to manage these feelings, turning dread into something a little more bearable (and maybe even inspiring).
What Is Existential Dread?
Let’s start by breaking down existential dread itself.
It’s a big, philosophical term, but essentially, it’s that creeping anxiety or unsettling feeling that life might not have a clear-cut purpose, or that our time here is limited.
It’s a common reaction to thinking about the big questions—Who am I? What’s the point of all this? Where am I headed?
While those thoughts are perfectly natural, existential dread can sometimes spiral into an anxious loop, making it tough to focus on day-to-day life or stay motivated.
And with the new year looming, it’s a perfect time for these feelings to pop up. But don’t worry—there are ways to handle it!
Tips for Managing Existential Dread
1. Embrace the Uncertainty
Life is full of unknowns, and sometimes the best way to cope with existential dread is to stop fighting it.
Try to embrace uncertainty, even if it’s uncomfortable at first. Think of it like a wave—resistance only makes it harder to keep afloat.
Accept that uncertainty is part of the human experience, and let yourself be okay with not knowing all the answers.
2. Focus on the Present Moment
Existential thoughts are usually future-oriented or focused on the big picture.
To combat existential dread, focus on the present. Try grounding exercises, like deep breathing or mindfulness, to bring yourself back to right here, right now. When you’re present, it’s harder for those spiraling thoughts to take hold.
3. Find Meaning in Everyday Actions
One way to combat existential dread is by finding meaning in your daily life, even in small things. It doesn’t have to be grand; it could be as simple as helping a friend, pursuing a hobby, or even taking time to cook yourself a nice meal.
By finding meaning in the little things, you can remind yourself that life has purpose, even if it doesn’t always seem that way.
4. Reframe Negative Thoughts
When existential dread starts creeping in, ask yourself if your thoughts are productive or if they’re just adding to the stress.
Instead of thinking, “What’s the point of all this?” try reframing it into something actionable, like “What’s one thing I can do today that brings me joy?” Reframing your thoughts can be a powerful way to reduce existential anxiety.
5. Connect with Others
Isolation can make existential dread feel even more intense.
Don’t hesitate to reach out to friends or family members. Sometimes just sharing how you’re feeling can ease the weight of those big questions. You might be surprised—others may have felt the same way and can offer some perspective.
6. Limit Exposure to Overwhelming Media
The news cycle can be a big contributor to existential dread, especially if it feels like the world is on fire.
Limit your media intake if it’s making you anxious. Give yourself permission to unplug and focus on things that bring you peace instead.
7. Reflect on What Really Matters to You
Existential dread often brings up questions about purpose and meaning.
Instead of letting those questions take over, try sitting with them in a way that’s productive. Ask yourself what truly matters to you and take small steps to align your life with those values. It might be family, creativity, or helping others.
Having a purpose can give existential dread a little less room to grow.
8. Don’t Be Afraid to Seek Professional Help
If existential dread is weighing you down, know that it’s okay to seek support.
Mental health professionals, including counselors, can help you untangle these feelings and develop coping strategies. A professional can offer perspective and give you tools to navigate these heavy thoughts.
Moving Into the New Year with Less Dread
As we step into the new year, remember that existential dread doesn’t have to be your constant companion.
It’s normal to feel these things, but with a few strategies, you can shift your focus and make room for joy, peace, and connection in your life.
This year, let’s try embracing the journey with a little less dread and a lot more hope.
FAQs on Existential Dread
- What is an example of existential anxiety?
Existential anxiety often revolves around big questions, like “What’s my purpose?” or “What happens after death?” This type of anxiety stems from thinking deeply about life, existence, and the unknown.
- What are existential dread ideas?
Common ideas that trigger existential dread include thoughts about the meaning of life, concerns over mortality, and the fear of not living up to one’s potential.
- What is existential terror?
Existential terror is an extreme form of existential dread, where the fear of life’s uncertainty, death, or lack of purpose can lead to overwhelming distress. This intense anxiety can often benefit from therapeutic support.
- How long does existential dread last?
The duration of existential dread can vary greatly. For some, it may be a passing phase, while others might experience it periodically throughout their lives, especially during transitions or times of reflection.
With coping tools, the intensity and duration can often be managed effectively.
Existential dread may be part of the human experience, but it doesn’t have to control your life. Let’s step into the new year with a bit more ease, shall we?
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