“The quarter-life crisis is a normal developmental period, not a mental illness.” Alexandra Robbins and Abby Wilner, Authors of “Quarterlife Crisis: The Unique Challenges of Life in Your Twenties”
Defining the Quarter-Life Crisis: More Than Just Growing Pains
While often dismissed as “growing pains” or typical young adult angst, the quarter-life crisis is recognized by psychologists as a distinct period of developmental transition with unique characteristics. It is more than just occasional stress or minor adjustments to adulthood; it represents a significant period of upheaval and re-evaluation across multiple life domains.
In a survey of 2,000 Americans, 38 percent of the Gen Z respondents said they were experiencing a midlife crisis.
Even though they’re ages 12 to 27, Gen Z’s quarter life crisis and midlife crisis is already beginning, according to a new report from Arta Finance.
The American Psychological Association defines emerging adulthood, the developmental stage in which quarter-life crises typically occur, as a period of exploration, instability, and identity formation, lasting roughly from ages 18 to 29.2 It is within this context of emerging adulthood that the quarter-life crisis takes shape, as individuals grapple with the pressures of making lasting choices and establishing their adult lives.
Key Characteristics of a Quarter-Life Crisis
Several key characteristics distinguish a quarter-life crisis from general life stress or typical transitions. A primary feature is a pervasive sense of unease and dissatisfaction with one or more major life areas, such as career, relationships, or location. This dissatisfaction is not fleeting but rather a persistent feeling of misalignment or being “stuck.” Accompanying this unease is often a significant amount of anxiety and worry about the future.
Young adults, now Gen-z generation in a quarter-life crisis may experience heightened anxiety about career prospects, financial stability, relationship success, and making the “right” choices for their future.3 Questioning life choices is another hallmark. Individuals may intensely question past decisions, particularly regarding education, career paths, and relationship choices, wondering if they have made the “wrong” turns and feeling pressure to course-correct.
Common Symptoms of a Quarter-Life Crisis
The symptoms of a quarter-life crisis can manifest across emotional, cognitive, and behavioral domains.
Emotionally;
- increased anxiety,
- stress,
- and worry are common, often accompanied by feelings of sadness, loneliness, or a sense of being lost.
- Irritability and mood swings may also be present as individuals grapple with internal uncertainty and external pressures.
Cognitively, rumination and overthinking are frequent symptoms. Individuals may find themselves constantly replaying past decisions, worrying about future outcomes, and struggling to quiet their minds.
Difficulty making decisions is also characteristic, as the weight of potential “wrong choices” can feel paralyzing.3
Behaviorally, procrastination and avoidance can emerge as coping mechanisms for feeling overwhelmed.
Individuals may avoid making decisions, taking action towards goals, or engaging with aspects of life that trigger anxiety.
Social withdrawal, as individuals become more internally focused and potentially compare themselves negatively to peers, can also be a behavioral symptom.
Changes in sleep patterns and appetite may also occur, reflecting the stress and emotional toll of the quarter-life crisis.
Common Causes and Triggers of a Quarter-Life Crisis
Several societal and developmental factors contribute to the emergence of quarter-life crises in young adulthood. The pressure to achieve and “have it all” in early adulthood is a significant contributing factor. Societal expectations, coupled with social media portrayals of seemingly perfect lives, can create unrealistic standards and fuel feelings of inadequacy when real life doesn’t measure up. Career pressures and uncertainties are also major triggers.
The modern job market is often competitive and unstable, and young adults may face challenges finding fulfilling and financially secure employment, leading to career anxiety and questioning of their chosen paths.4 Relationship challenges and comparisons are another common cause. Navigating romantic relationships, friendships, and family expectations in early adulthood can be complex, and comparing oneself to peers’ seemingly successful relationships can trigger feelings of loneliness or failure.
Financial pressures and anxieties are frequently intertwined with quarter-life crises. Young adults often face significant financial burdens, including student loan debt, the high cost of living, and pressure to achieve financial independence, contributing to stress and uncertainty about the future. Furthermore, a lack of clear direction or purpose can trigger a quarter-life crisis.
As emerging adults transition away from structured education, they may feel a lack of defined paths and struggle to identify their values, passions, and long-term goals, leading to a sense of being lost or adrift.5 These interconnected pressures and uncertainties of early adulthood create fertile ground for the emergence of a quarter-life crisis.
Navigating the Quarter-Life Crisis: Expert Strategies and Tips
While a quarter-life crisis can be a challenging and uncomfortable period, it is also a normal developmental transition and an opportunity for growth and self-discovery. Adopting proactive coping strategies and seeking support can help individuals navigate this phase and emerge with greater clarity and resilience.
Self-reflection and introspection are crucial first steps. Taking time for self-reflection, journaling, and exploring personal values, interests, and priorities can help individuals gain a clearer understanding of what truly matters to them and what direction they want to pursue. Psychology Today recommends using journaling prompts to guide self-discovery and clarify values.6
Setting realistic expectations is also essential. Challenging societal pressures to have everything figured out in early adulthood and embracing the exploratory nature of this life stage can reduce anxiety and self-criticism.
Remember; that it’s okay to not have all the answers and that career paths and life goals can evolve over time.
Talk to your friends, family members, mentors, or therapists. They can provide valuable perspective, validation, and emotional support.
The American Psychological Association emphasizes the importance of social support for navigating life transitions and managing stress.7 Therapy, in particular, can offer a structured and supportive space to explore feelings, develop coping mechanisms, and gain clarity during a quarter-life crisis.
Experimentation and exploration are key to moving forward. Instead of feeling pressured to make permanent, immediate decisions, young adults can benefit from embracing a mindset of experimentation.
Trying out different careers, hobbies, or living situations can provide valuable experiences and insights, even if they don’t become long-term paths. Focusing on skill development and personal growth, rather than solely on achieving specific outcomes, can also reduce pressure and foster a sense of progress.
Psychology Today suggests viewing this period as an opportunity for exploration and self-discovery, rather than a crisis to be overcome.8 Finally, practicing self-compassion is paramount. Being kind and understanding towards oneself during this challenging time, acknowledging that it’s normal to feel uncertain and overwhelmed, and avoiding harsh self-judgment are crucial for maintaining emotional well-being and fostering resilience.
Self-compassion allows individuals to navigate the quarter-life crisis with greater gentleness and self-acceptance, ultimately facilitating positive growth and a clearer sense of direction.
