Kat McAdaragh

Many of us are familiar with the “midlife crisis,” a time of turmoil and uncertainty that middle-aged people seem to find themselves in, but did you know that there is a quarter-life crisis that impacts many late-20—to early-30-year-olds? This article explores this phenomenon and offers guidance on finding purpose during this crucial life stage.

What’s the difference between a Quarter-Life Crisis & a Midlife Crisis?

Besides the age difference, the difference between a midlife crisis and a quarter-life crisis is perspective. A midlife crisis revolves around the idea of “running out of time,” whereas a quarter-life crisis is the idea of “having your life figured out right now.” The urgency of having a solid plan and framework for what you believe your life should be like causes frustration and disappointment when your life does not work out as you hoped.

According to Quarterlife Crisis by Alexandra Robbins and Abby Wilner, the quarter-life crisis is the “transition from a comfortable existence to one that is grounded in reality…” This causes many young adults to worry and stress over their futures.

Carrie Howard, an anxiety coach and founder of Thrive Anxiety Solutions explains, “Young adults are basically told this should be the best and most exciting time of their life. When the reality of life isn’t as picture-perfect as they thought it would be, it can create massive amounts of stress and anxiety.” However, this quarter-life crisis is a natural and normal part of our development as young adults. Let’s explore more.

How do you know if you are suffering from the Quarter-Life Crisis?

Many common symptoms of the quarter-life crisis include the feeling of uncertainty, self-doubt, disillusionment, anxiety, restlessness, and depression. These could be caused by a job loss, a breakup, relocation, or the death of a loved one.

These moments in our lives can trigger a person to question the meaning of their life causing frustration with how slowly they’re climbing their career ladder or questioning whether they will get married and have kids. Mostly the cause of the quarter-life crisis is the disappointment that their lives are not heading in the direction they thought it would.

Common triggers of Quarter-Life Crisis

Not everyone is the same, and a quarter-life crisis can be triggered by many circumstances and experiences. The following are common triggers studies have found that can initiate a quarter-life crisis.

• Career dissatisfaction and stagnation
• Changing relationships and social dynamics
• Financial pressures and responsibilities
• Comparison to peers’ achievements
• Shifting personal values and priorities

Recognizing the signs

Although a quarter-life crisis can be scary, it is important to recognize the signs early and remember that it is a normal transition in your life. When you recognize the signs early, you can prepare yourself and address the issues more confidently. Common signs of a quarter-life crisis are:

• Feelings of restlessness or being “stuck”: This could happen when a person feels like their life is lacking purpose and they gain a desire or restlessness to change something in their life.
• Anxiety about the present and future: If you are experiencing a fear of missing out (FOMO) and that you are not accomplishing goals, experiencing milestones, or achievements that your peers are having.
• Questioning major life decisions: You may find yourself questioning major life decisions, values, beliefs, goals, and even your sense of self and identity.
• Loss of motivation or direction: If you feel that your life is empty or stagnant, this could come with a sense of despair that makes it challenging to find the motivation to create change in your life.
• Professional uncertainty: You are questioning your career and wondering if you chose the right career path, or if your education was the right training for you.
• Stress in your relationships: If you are having relationship turmoil and are wondering if your partnership or your friendships are the healthiest options for you.

Moving forward from a Quarter-Life Crisis

Strategies for finding purpose

• Self-reflection and personal inventory are great ways to move forward with a quarter-life crisis. Try journaling about your feelings, and goals, and take account of your thoughts. This allows you to look for patterns that you may want to change or discover key elements of your life that are important to you.
• Set realistic goals, both short-term and long-term. Setting goals motivates and inspires you to focus on moving forward. You will realize when hitting these goals, you will gain the sense of accomplishment that you have been missing.
• Explore a new interest or hobby. Go out into the world and try something new that will spark an interest in your life. Shake up your daily routine a little bit. Get some fresh air. Move your body in ways you haven’t thought of in years.
• Volunteer and engage in your community. Not only is a community a great support system, but a sense of belonging can be made when you are working with or interacting with community members, groups, and organizations.
• Seek mentorships or career counseling. Look for industry leaders in careers you would like to pursue. Follow them on social media platforms, ask them for advice, or ask if they would be willing to mentor you. You will be surprised on how much support leaders are willing to provide.

Reframing your perspective

As we mentioned before, a quarter-life crisis is about perspective and the best way to move forward is to change your perspective on what your life should be. Try these tips:

• Embrace uncertainty as an opportunity for your growth
• Let go of societal expectations and timelines
• Focus on yourself and your growth rather than the achievements of others
• Practice mindfulness and gratitude for what you have. Stay humble. Remember, this is a natural transition for young adults. You are not the only one experiencing it.

Take action

Now that you have reflected on what is important to you, have decided what you would like to change about your life, and opened your mind to a new perspective; it is time to take action. Consider the following:

• Make small, meaningful changes to your daily life
• Pursue further education or develop new skills
• Nurture relationships and friendships that align with your values
• Consider a career transition or entrepreneurship

Take action towards the changes you would like to see but remember to also seek support. A strong support system is important. Lean on partners, friends, and family to help you with the transition into this new life of yours. Join peer groups or support networks and learn from the people around you.

Embracing your 30s doesn’t have to be scary. Build resilience and self-awareness and set the foundation for the long-term fulfillment you have been looking for.

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