Home Mental Health & Well-Being Strategies and Support for Quarter-Life Crisis

Strategies and Support for Quarter-Life Crisis

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Ah, the mid-twenties! A time when many of us believed we would have life sorted, goals accomplished, and perhaps even be on our second home or car. But alas, modern life has handed many a different story: that of the quarter-life crisis. This phenomenon, which typically strikes between the ages of 23 and 30, is characterised by feelings of doubt, insecurity, and questioning one’s life choices. But with the right strategies and support, it’s possible to navigate this challenging period with grace and confidence.

How it starts

The quarter-life crisis often arises from a combination of societal pressures, personal expectations, and the inherent trials of adulthood. Many young adults face the stress of student loans, the instability of early career steps, and the daunting task of defining their personal and professional identities.

And with social media perpetually showcasing the best moments of peers, the comparisons can be crippling. It’s easy to feel left behind or that one’s trajectory is not as impressive or fulfilling.

Strategies to tackle the quarter-life crisis

  • Self-reflection and acceptance. Before you can navigate out of the crisis, you need to delve deep into self-understanding. Acknowledge your feelings without judgement. Remember, it’s entirely natural to feel lost or doubtful at times. Journaling, meditation, or talking to trusted friends can help you gain clarity.
  • Limit social media consumption. While it’s difficult to detach from our digital worlds, it’s crucial to curate your online environment. Consider unfollowing accounts that make you feel inadequate and aim for digital detoxes now and then. Remember, most people only post their highlights, not their struggles.
  • Set realistic goals. Instead of overarching life goals, focus on smaller, more immediate goals. Achieving these can boost your confidence and give a clearer direction. Whether it’s learning a new skill, saving a particular amount, or dedicating time to a hobby, these mini-achievements can act as stepping stones.
  • Seek professional help. Therapists and counsellors are trained to assist individuals in navigating these feelings of doubt and uncertainty. They can provide an objective perspective and offer tools and strategies tailored to your personal circumstances.
  • Build a support system. Sharing your feelings and concerns with loved ones can be therapeutic. They might offer a different perspective or even share their own experiences of navigating similar challenges. Remember, you’re not alone in this.
  • Focus on personal growth. This is an excellent time to invest in personal development. Attend workshops, read books, or take online courses. When you focus on learning and growing, the feelings of stagnation and doubt can diminish.

Finding support

It’s heartening to realise that as the understanding of the quarter life crisis has grown, so has the support available. Several organisations and platforms cater to the unique challenges faced by young adults today. Whether it’s online communities, self-help books tailored to this age group, or specialised counselling services, the resources are abundant for those willing to seek them out.

Additionally, consider joining local community groups or clubs that cater to your interests. These can provide a refreshing change from routine, present opportunities to meet like-minded individuals, and even foster new friendships.


The quarter life crisis, while challenging, is a rite of passage for many. It’s a juncture where introspection and external support can pave the way for personal growth and self-discovery. By acknowledging your feelings, seeking the right strategies, and tapping into available resources, you can not only survive but thrive during this period. Remember, it’s okay to feel lost at times. Often, it’s in those moments of uncertainty that we find our true selves.

Amy Whitaker is a lover of vinyl records, rare birds, and the uncharted corners of the mind.

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