What Is a Quarter Life Crisis?
A quarter life crisis is when a young adult feels lost, stressed, or confused about life. It usually happens in early adulthood, around ages 18 to 30. You may be done with college, trying to find a job, or figuring out your next steps. This stage is sometimes called emerging adulthood.
It’s okay to feel unsure. Many people feel this way. You are not alone. Let’s talk about the signs and symptoms, what causes this crisis, and how to find help and hope.
Why Does a Quarter Life Crisis Happen?
This time in life can feel like a big marathon. You’re expected to:
- Pick a career
- Handle debt or student loans
- Find a partner or deal with marriage
- Move out and live alone
- Handle stress, money, and mental health
All this pressure can make you feel anxiety, fear, and confusion. You may start to question your identity, your dreams, and even your reality. This can turn into an existential crisis—where you wonder about your purpose, your goals, or your place in society.
Signs and Symptoms of a Quarter Life Crisis
If you’re going through this, here are some common signs and symptoms:
- Feeling stuck or unsure about what to do next
- Lots of worry, panic, or depression
- Low motivation or confidence
- Comparing yourself to others (thanks, social media!)
- Feeling lonely even around people
- Trouble making big choices like jobs or relationships
- Big changes like a breakup, divorce, or moving
- Using alcohol, opioids, or other substances to cope
- Feeling like you’re not living up to your dream
Quarter Life Crisis vs. Midlife Crisis
You may have heard of a midlife crisis—that happens later in life. A quarter life crisis is similar, but it comes earlier. Both can bring strong emotions, doubts, and a need to make changes.
A midlife crisis might be about aging or regrets. A quarter life crisis is more about making choices for the first time and facing new responsibilities.
The Psychology Behind It
In psychology, this life stage is very important. It’s when your mind, body, and identity are still growing. Experts like psychologists and clinical psychologists study how young adults think and feel during this time.
Your mental health may be challenged by:
- Pressure to succeed
- Lack of social support
- Big life changes
- Conflicting emotions
This can lead to mood disorders, like depression, anxiety, or even bipolar disorder in some people.
Common Triggers
Many things can set off a quarter life crisis. Here are a few:
- Student debt or money problems
- Losing a job or not finding one
- Ending an intimate relationship
- Feeling like you’re falling behind in life
- Being unsure of your gender identity or values
- Watching others seem “happy” or successful
- Trouble adjusting to “real” adult life
These triggers can cause a relapse in people with past mental health or substance use disorder issues.
Coping with a Quarter Life Crisis
You can feel better. You just need the right tools and support. Try these steps:
1. Talk to Someone
A mental health professional, like a therapist or counselor, can help you understand what’s going on. If needed, they can offer treatment for anxiety, depression, or addiction.
You might benefit from:
- Individual therapy
- Family therapy
- Group counseling
- A treatment center that focuses on young adults
2. Practice Self-Care
Take care of your health. Sleep well, eat healthy, and move your body. Avoid too much alcohol or drugs. These may help short-term but often make things worse.
3. Limit Social Media
Social media can make you feel like you’re missing out (this is called FOMO—fear of missing out). Remember, people only post their best moments. You’re only seeing part of their life.
4. Set Small Goals
You don’t need to fix everything at once. Start small. Make a plan, one step at a time. Build motivation and feel better with each win.
5. Learn from Articles and Research
You’re not alone. Read trusted articles and research on mental health, emerging adulthood, and life crisis. Understanding more can help you feel more in control.
Faith and Philosophy
Some people find peace in faith or spirituality. Talking to God or learning about your beliefs can give you a sense of purpose. Others explore philosophy or existential thinking to understand their mind better.
When to Seek Professional Help
If your feelings don’t go away, or get worse, it’s time to get help. Call a mental health professional if:
- You feel sad or worried all the time
- You think about hurting yourself
- You use substances to cope
- You’ve stopped enjoying life
A clinical psychologist or therapist can help you get back on track. Many take insurance, and there are treatment centers in places like New York City or online.
You’re Not Alone
Millennials, Gen Z, and people all over the world face this crisis. The good news is: it gets better. With the right coping skills, understanding, and support, you can come out stronger, smarter, and more hopeful.
Remember: this is just one part of your life story. You are growing. You are learning. And you are becoming the adult you were meant to be.
FAQs About Quarter Life Crisis
1. What is the definition of a quarter life crisis?
It’s a period in young adulthood where people feel lost, anxious, or unsure about their life choices, often after school or starting work.
2. How is it different from a midlife crisis?
A midlife crisis happens later in life and is about aging or regrets. A quarter life crisis is more about starting life as an adult and making big decisions for the first time.
3. Can therapy help with a quarter life crisis?
Yes. Therapy, especially with a mental health professional, can help you talk through your feelings, learn coping tools, and find new direction.
4. What are signs I might be going through one?
Feeling stuck, anxious, sad, or unsure about your future are common signs and symptoms. Trouble with work, relationships, or substance abuse may also show up.
5. Is it normal to feel this way in my 20s?
Yes! Many people feel this way. It’s part of growing up. With time, support, and understanding, you will find your way.
Final Thoughts
Having a quarter life crisis doesn’t mean you’ve failed. It means you’re human. This is your time to explore, make mistakes, and figure things out. Don’t be afraid to ask for help, learn new things, and chase your dream.
Your life is not a race. It’s a journey. One step at a time, you’ll find your way. Contact us today or visit SAMHSA for more information.
