We’ve all had those moments when we start thinking about life, our purpose, and the big questions we can never quite answer. Sometimes, these thoughts pop up when you’re lying in bed at 3 a.m., or when you’re sitting quietly with your coffee. Maybe it’s that sense of being adrift, questioning everything, and feeling like you’re just floating through life with no real direction. It’s a heavy, uncomfortable feeling—one that makes everything seem a little more uncertain and a lot more overwhelming. If this sounds familiar, you might be experiencing existential dread.
Existential dread isn’t necessarily something to fear, but it’s easy for it to take over if you don’t know how to handle it. It’s that feeling of being trapped in your own head, asking questions that don’t have answers and getting lost in uncertainty. Here are 10 signs you’re dealing with existential dread and some tips on how to keep it from taking over.
1. You start questioning the meaning of absolutely everything.
It often starts with a thought, maybe a passing one, that lingers longer than expected. “What’s the point of all this?” “Is there a purpose to what I’m doing?” It feels like the things you’re doing don’t really matter, and you can’t shake the feeling that you should be doing more. These deep, sometimes unsettling questions can lead to a sense of losing touch with your direction, making everything feel a little bit pointless.
Rather than trying to find the ultimate answer (because let’s face it, there isn’t one), try to accept that it’s okay not to have it all figured out. You don’t need all the answers to be living a full life. In fact, it’s the exploration that adds richness to the journey, not the destination.
2. Time feels like it’s moving too quickly.
When you’re stuck in your head, time often slips by unnoticed. It’s easy to feel like you’re wasting time or like it’s slipping through your fingers, especially when you get caught up in your thoughts. You might find yourself thinking, “Where did the last few years go?” or “How did I get to this point so quickly?”
Instead of getting lost in the panic, try to embrace the present. Focus on what’s happening now rather than what’s to come or what’s already been. When you feel overwhelmed, take a moment to focus on your senses. What do you see, hear, smell? Ground yourself in the here and now.
3. You overthink every single decision you make.
The smallest choices can feel like life-or-death decisions when you’re dealing with existential dread. “Should I take this job?” “What if I’m not happy here in five years?” Overthinking these questions creates a loop of doubt that’s hard to break free from. It can feel like you’re constantly questioning yourself and your decisions, even when you’ve already made them.
The key is to trust yourself and make peace with the fact that not every decision is going to be perfect. Life is messy, and there’s no right or wrong way to do it. Sometimes, just making a choice and accepting it is enough. Allow yourself to make mistakes—it’s part of being human.
4. You can’t stop thinking about death.
When existential thoughts pop up, they often bring questions about death and what happens after. “What if there’s nothing after this?” “Is there meaning to life if it all ends someday?” It can feel like this question hangs over you all the time, creating a sense of unease. And the more you think about it, the more your mind spirals.
Instead of trying to escape these thoughts, try to embrace them. Death is a part of life, and thinking about it can actually help you live more intentionally. Focus on what you want to do with your time, the things that matter to you now, and what brings you joy in the present. The future can feel less intimidating when you’re focused on living well today.
5. You start doubting your purpose.
If you’ve been questioning the meaning of life, it’s easy to start doubting your own purpose, too. “What’s my purpose here?” “Why am I doing what I’m doing?” It can make even the most routine tasks feel pointless and unfulfilling. You might start wondering if you’re missing something big, if you should be doing more, or if you’ve somehow missed your calling.
Your purpose doesn’t need to be a grand, earth-shattering revelation. Sometimes, it’s simply about connecting with the things that matter most to you. Focus on what makes you happy and fulfilled, whether it’s your work, your relationships, or your hobbies. Purpose comes in many forms, and you can find it in the little things.
6. You feel overwhelmed by the thought of the future.
Worrying about the future is a classic symptom of existential dread. It’s easy to get stuck in a loop of “What if this happens?” or “What if I never figure it out?” The future feels too big to control, and that uncertainty can make everything feel heavier.
The key here is to stop worrying about things you can’t control. While it’s important to plan, it’s just as important to let go of the idea that you can control every outcome. Take things one step at a time and remember that you can only do your best in the present.
7. You feel like you don’t fit in.
Existential dread often comes hand-in-hand with feelings of isolation. You start thinking that maybe you’re the only one who feels this way, and it can lead to a sense of being disconnected from the world around you. When you’re questioning everything, it can feel like you’re on your own island, looking out at the world from a distance.
The first step is to remind yourself that you’re not alone in feeling this way. Most people have moments where they question their place in the world. Reach out to someone you trust and talk about how you’re feeling. You might be surprised at how many people share similar thoughts.
8. You feel like everything is an illusion.
When you’re deep in existential dread, it can sometimes feel like nothing is real. It’s as if life is all one big illusion that doesn’t make sense, and your place in it is unclear. This can lead to a sense of disconnection, as if you’re going through the motions without truly experiencing life.
Try grounding yourself in reality. Take a moment to appreciate the small, simple things around you. Focus on the textures, colours, and sounds that you encounter every day. Remind yourself that while life can feel surreal, it’s full of beauty and experiences that are worth living for.
9. You start overanalysing your relationships.
When you’re questioning your purpose, it’s easy to question your relationships as well. You might start wondering, “Do these people really understand me?” or “Are these relationships fulfilling?” The anxiety of not knowing can lead to over-analysing every interaction and doubting your connections with other people.
Instead of over-thinking, focus on quality, not quantity. Strengthen the relationships that bring you joy and meaning. Sometimes, the best thing you can do is to let go of the need for everything to be perfect and just let things be.
10. You feel like you’re just going through the motions.
Finally, existential dread can make you feel like you’re just going through the motions. You wake up, go through your day, and go to bed, but it all feels disconnected and flat. You’re not feeling excited, motivated, or inspired—you’re just existing.
To break free from this cycle, try making small, intentional changes in your routine. Engage in things that inspire you, even if they’re small or simple. Reconnect with activities that make you feel alive and focused on the present. It doesn’t take grand gestures to feel better—it’s about finding joy in the everyday.
