We’re all familiar with the term “midlife crisis.” It’s a period of turmoil and soul-searching that many middle-aged people experience. That time is a long way off for young adults. But they may go through their own critical period, known as a quarter-life crisis.
What is a quarter-life crisis? It’s when young people, as they move deeper into adulthood, start to question their goals and second-guess their career paths. They might feel stuck in their relationships. Or they may be overcome with self-doubt. Not every young adult experiences a quarter-life crisis, but it’s more common than you might think.
What You’ll Learn
- What is a quarter-life crisis?
- What are the most common signs of a quarter-life crisis?
- What triggers a quarter-life crisis?
- How do societal expectations impact young adults?
- What practical steps can help you cope with a quarter-life crisis?
Quick Read
A quarter-life crisis is a common period of self-doubt and uncertainty that often occurs in the mid-20s to early 30s. It can involve questioning your career, relationships, identity, or sense of purpose, often alongside feelings of stress, loneliness, or anxiety.
While it can feel overwhelming, a quarter-life crisis is also an opportunity for growth. With reflection, support, and healthy coping strategies, many young adults gain clarity and move forward with greater confidence.
25 Signs of a Quarter-Life Crisis
Here are some of the most common signs that you might be going through a mid-20s crisis.
- Believing your life lacks purpose
- Feeling like you might have a nervous breakdown
- A sense of being emotionally numb
- Lack of motivation
- Feelings of loneliness
- Situational anxiety or depression
- Experiencing a failure to launch into adulthood
- Being torn between pursuing your wildest dreams and settling down
- FOMO (fear of missing out)
- High-functioning anxiety
- Restlessness, which can lead to impulsive behaviors
- Withdrawal from friends and family
- Inability to decide on your next steps
- Disillusionment
- Feeling stuck
- Hating your life
- A sense of hope fatigue
- Panic attacks
- Professional uncertainty
- Relationship anxiety or stress
- Lack of direction and clarity
- Low self-worth
- An identity crisis
- Increased substance use
- Questioning everything you’ve done so far in your life
Is Mid-20s Depression Normal?
Older adults may wonder what young people have to be depressed about. After all, with youth usually comes health, beauty, boundless energy, and countless choices. Despite these advantages, depression rates are rising among young adults, according to a Gallup Panel survey. In 2017, just over 20 percent of adults ages 18 to 29 reported being diagnosed with depression. But five years later, more than 1 in 3 young adults had a depression diagnosis.
The quarter-life stage ranges from the mid- to late 20s into the early to mid-30s. According to LinkedIn research, 75 percent of 25- to 33-year-olds have experienced a quarter-life crisis.
The most common feelings associated with a quarter-life crisis are insecurity, uncertainty, disillusionment, loneliness, and identity confusion.
What Triggers a Quarter-Life Crisis?
Each person’s life is different. Therefore, each person’s life crisis is, too. For some young adults, quarter-life crises center around questioning the meaning of their lives.
Others feel frustrated by how slowly they’re climbing the career ladder. Or they worry they’ll never get married and have children. Still others grapple with disappointment that their lives haven’t turned out as they’d hoped.
Moreover, the tremendous pressure some young adults feel to succeed in every area of life can be paralyzing. Family members’ and social groups’ expectations cause some young people to spiral into a full-blown life crisis that requires mental health treatment.
The Biggest Cause of Mid-20s Crises
What causes a quarter-life crisis? There isn’t one answer to this question. A life crisis can occur after a single event that challenges or changes your sense of identity. That could be a job loss, a romantic break-up, moving to a new city, or the death of a loved one. A life crisis can also come on over time in response to a combination of factors.
Still, one study did find that “work” was the word most strongly associated with a quarter-life crisis. Perhaps because they have a greater need for workplace well-being, Gen Z and Millennials can feel frustrated by work that injects intense stress into their daily lives. They might feel trapped in jobs that strain their health or offer little professional advancement—a large percentage even struggle to find work.
A 2024 study echoed these triggers. The study found that young people today strongly desire financial independence while simultaneously fearing they’ll never achieve it.
How Societal Pressures Impact Young Adults
Some emerging adults feel that to become respected members of society, they must attain what they believe society expects of them. That is, they must finish their studies by a certain time, obtain an advanced degree, and land the ideal job. Furthermore, they must choose the proper spouse, buy a home, and start a family. And they may be watching friends advance in their careers, marry, and have children while they’re stuck in dead-end jobs or relationships. This negative comparison can make them more vulnerable to a quarter-life crisis.
However, the life script that previous generations followed—graduate college, get married, raise a family—isn’t as set in stone as it used to be. Hence, some young adults might experience a quarter-life crisis as they wrestle to create a life aligned with their personal values rather than following the script. Identifying your basic values and acting on them can launch a personal growth journey. That can be exhilarating but also frightening and agonizing.
Types of Quarter-Life Crises
Experts suggest there are two types of quarter-life crises: locked-in and locked-out.
A locked-in crisis revolves around feeling trapped in roles that don’t resonate with your core identity. You might have a decent-paying job at a company whose values you no longer respect, but fear quitting because you need to support a young family. Alternatively, you might have married a partner you’re not compatible with. But you hesitate to get divorced because of the pain it would cause everyone involved.
A locked-out crisis is one in which you struggle to obtain a desired goal. That might be steady work, a long overdue promotion, home ownership, true love, or marriage. Observing your peers achieve milestones you long to experience can lead to depression, spurring a quarter-life crisis.
How to Get Through a Quarter-Life Crisis
Internal and external pressure to have one’s life figured out can spawn a quarter-life crisis. But there are strategies young adults can employ to navigate this uncertain period with more strength and hope.
Engage in Self-Reflection
Take stock of your strengths, skills, interests, beliefs, values, and goals, vs. those you feel you should have. This is an excellent way to gain clarity about what matters most. First, think about the people, places, and actions that make you feel most alive. Then write them down. Next, identify your core values. Visualize your ideal life and compare it to the one you’re living. Ask yourself what you have the power to change. Journaling or talking with a close friend about your dreams and ambitions is a great way to reflect before taking the next steps.
Stop Comparing
It’s normal to compare yourself to others. But you risk feeling inadequate if you engage in the comparison trap too often. Whether it’s someone else’s job, income, appearance, or relationship, it’s easy to feel like your friends or colleagues are happier and more together than you. Remind yourself that people present their best faces in public and on social media. Rather than comparing, focus on enriching your own life. Remember that what works for others may not work for you.
Build Resilience
When you’re going through a difficult period, fostering resilience is essential. To reduce stress, you might practice mindfulness or deep breathing. Self-care practices can give you the energy to weather storms. Identifying your character strengths can boost your confidence. Even listing all the things you’re grateful for can help you handle life’s inevitable ups and downs with greater ease.
Practice Self-Acceptance
It’s common for young adults today to feel they must be and do their very best at all times. And yes, setting goals and following through on them is worthwhile. However, it’s important not to lose sight of self-compassion in the process. Remember, it’s okay not to have your life figured out. It’s also okay to leave a job or relationship if you realize it’s not a fit, rather than heap pressure on yourself to transform your life in one swoop—practice self-acceptance. You’re on an ever-evolving journey called life. Embrace where you are. Trust that more will be revealed with time. And don’t try to overhaul your life in a day.
Pursue Connection and Community
Social support is one of the best ways to move through a difficult transition. Authentic relationships are those in which you allow yourself to be vulnerable. And this kind of relationship can have a powerful effect on your happiness, well-being, and overall mental health. Knowing you’re not alone and that others are grappling with similar issues protects against depression. As well, research shows that building community within the context of a support group can reduce the likelihood of substance use and mental health relapses.
Seek Professional Counseling
Working with a mental health professional can be transformative. Choose one who specializes in young adult mental health issues. A licensed therapist can provide you with a safe and non-judgmental space to learn more about yourself. In individual or group therapy, you’ll face longstanding fears, receive emotional support, and gain new coping strategies. Consequently, you’ll have the tools you need to navigate and emerge from a quarter-life crisis. And you’ll emerge from it with less distress, more self-knowledge, and stronger hope for the future.
How PrairieCare Treats Depression in Your 20s and 30s
At PrairieCare, we understand that young adulthood can be confusing, painful, and exciting. It’s a period of trial and error. But many young people feel so much pressure to have the ideal relationship or professional life that depression takes hold.
To address depression, we support young adults in developing self-worth, healthy coping skills, and a sense of life purpose. Our depression treatment uses a combination of clinical and life skills modalities. These can include Cognitive Behavioral Therapy, group therapy, and family therapy. Each patient’s treatment plan is unique.
With the help of our caring team, our patients emerge with a newfound sense of themselves, their values, and how to shape a fulfilling life. Call our team today at 952-826-8475, or use the button below to request a complimentary care questionnaire.
Frequently Asked Questions
What is a quarter-life crisis?
- It’s a period that typically occurs between a person’s mid-20s and early 30s. During this type of life crisis, they question or doubt their goals, career paths, and significant relationships.
How do I know if I’m having a quarter-life crisis?
- If you’re in your mid-20s to early 30s and questioning your life choices, you’re likely having a quarter-life crisis. That’s especially true if it’s causing you to feel disillusioned, indecisive, restless, unmotivated, anxious, or depressed.
How long does a quarter-life crisis last?
- On average, a quarter-life crisis can last up to two years.
What is the average age for a quarter-life crisis?
- A quarter-life crisis can occur in a person’s early 20s or even into their mid-30s. However, it most often occurs between the mid-20s and early 30s. The average age for a quarter-life crisis is 27.
What are the signs and symptoms of a quarter-life crisis?
- Some people experience loneliness upon leaving stifling jobs, romantic partners, or social groups. Others feel a sense of disillusionment, purposelessness, indecision, and depression.
Is it normal to struggle in your 30s?
- People of different ages struggle in different ways for different reasons throughout life. Struggling in your 30s isn’t abnormal. But if your struggles interfere with your daily functioning, you may require professional help.
Is it normal to get depressed in your 30s?
- Over 30 percent of people in their 30s report depression. It’s becoming more common, but that doesn’t mean depression is normal. If you think you might be struggling with depressive symptoms, seek professional counseling.
Sources
- Psychol Res Behav Manag. 2024 Jan; 17: 1–12.
- Gallup Panel Survey 2023
- Front. Psychol. 2020 Mar; Vol 11.