The Nature of Existential Anxiety

Existential anxiety arises from contemplating the fundamental questions of existence, such as the meaning of life, death, or our place in the universe. As the world develops, more and more recently, politics, the climate, and social issues have started to compound these worries for many individuals. While it is normal to ponder these profound questions, unaddressed existential worry can damage our mental and emotional wellbeing. 

Of course, we all experience moments of doubt, fear, and uncertainty related to matters outside our control. These feelings are a natural part of the human experience. However, when these worries turn into a sense of gnawing dread, weighing heavily on our minds and spirits, it is good to slow down and consider how we can regain a sense of peace, empowerment, and balance. 

Recognizing and Addressing Existential Anxieties

As a therapist, I believe it is crucial to recognize the complex nature of existential anxieties and to approach these topics with empathy and understanding. We all share similar worries and experiences, some to a greater degree than others. Honest conversations can help normalize these feelings and provide reassurance through common humanity and camaraderie. 

Finding Balance 

Developing a sense of empowerment is important in addressing existential anxieties. Taking action can help, however, not everyone will be able to join climate activism or political lobbying, and that is okay. It’s important to be honest and gracious with yourself and start from an authentic place that feels genuine to you. Grappling with existential anxieties requires a balance of empowerment and acceptance, and only you can decide how much of each quality is right for you.

Control What is Within Your Power

Start by focusing on what is within your control or field of influence. This will help you be more effective by focusing on the things that are most likely to be positively impacted by your intervention. Understanding what you can control helps you let go of what is outside your power. It also helps you avoid wasting energy ruminating on things you can’t change or influence. 

Get Involved, No Matter How Small: Creating Ripples of Positivity

Empower yourself to make a positive impact in your world. Creating a loving and peaceful home matters more than you can imagine. Happiness at home spreads, sending positive ripple effects into the world at large. 

Practice loving and supporting your family and friends, fostering your connections. Remember that humanity and human connection are the greatest gift of life and the most important tools we have for addressing frightening or overwhelming issues like climate change or changing political landscapes.

If you would like to explore how to find your purpose in more depth, this blog The Power of Purpose: A Blueprint for Improved Mental Wellbeing may be helpful. 

Find Acceptance and Give Yourself Grace

When we cannot intervene or change the things that cause us anxiety, such as in the case of feeling overwhelmed by the vastness of life, we have to find acceptance. ACT (Acceptance and Commitment Therapy) can help, as well as practices like journaling or art to explore your feelings. Therapy is a good place to learn more and explore techniques and tools for finding acceptance.

Consider Different Levels of Impact

To help you think about the different areas you can become more involved, consider these “levels” of intervention: 

• Individual Level (Micro): Focus on self-improvement and self-care to manage existential anxieties. Techniques like mindfulness, journaling, and stress management can improve overall well-being.

• Family and Community Level (Mezzo): Build strong family support systems to provide emotional stability. Engage in community activities to foster a sense of belonging and mutual support.

• Societal Level (Macro): Advocate for mental health awareness and support policies that promote mental health services, or other policies that are meaningful to you. This can create broader societal changes and reduce existential anxieties on a larger scale. For some individuals, you may find that getting involved in politics or larger social issues is an option to help you feel more empowered in the world. 

Therapy Techniques for Managing Existential Anxiety

1. Mindfulness Meditation: Practicing mindfulness helps individuals stay present and reduces anxiety about the future. Daily meditation sessions, even if just for a few minutes, can significantly improve mental clarity and emotional stability.

Read more here: The Science of Mindfulness: How Meditation Changes Your Brain

2. Cognitive Behavioral Therapy (CBT): CBT helps identify and challenge negative thought patterns. Using CBT techniques can reframe thinking around existential fears and foster a more positive outlook.

3. Grounding Techniques: Simple practices like deep breathing, body scans, and the five senses method (focusing on what you can see, hear, touch, smell, and taste) can help anchor individuals in the present moment and reduce anxiety.

4. Narrative Therapy: This technique encourages individuals to rewrite their life stories in a way that empowers them. Reflecting on past experiences and how they shape present beliefs can foster resilience and personal growth.

5. Acceptance and Commitment Therapy (ACT): ACT helps individuals accept their thoughts and feelings instead of fighting them. It promotes commitment to actions that align with personal values, despite the presence of difficult emotions. 

Grappling with Existential Anxiety

While we can all relate to having anxiety about the things we cannot control, it isn’t helpful for these worries to get so big that they interfere with our ability to function in our daily lives. If you are experiencing worry (of any kind) that you struggle to cope with, finding a therapist could be the right thing for you. Getting support and talking to a caring professional is an amazing first step toward improving how you feel and how you cope with life’s challenges.

Additional Resources: 

Books: 

• "Man's Search for Meaning" by Viktor E. Frankl: This classic book explores how finding meaning and purpose in life can help individuals endure and overcome great suffering.

• "The Power of Now" by Eckhart Tolle: This book emphasizes living in the present moment and provides practical advice on letting go of past regrets and future anxieties.

• "Radical Acceptance" by Tara Brach: This book teaches the importance of accepting ourselves and our circumstances, offering techniques to cultivate self-compassion and mindfulness.

Online Resources: 

• Mindful.org: Offers a wealth of information on mindfulness practices and benefits, helping individuals incorporate mindfulness into their daily lives.

• Strategies for Coping with Change: This blog discusses more ideas on how to navigate change in life.

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