In quiet moments—late at night, during major life transitions, or in the face of loss—many of us confront unsettling thoughts about mortality, freedom, social isolation, and meaning. This experience is known as existential anxiety, a deep psychological unease that arises from grappling with fundamental human concerns. It is a normal part of being conscious, self-aware beings in a complex world. Rooted in existential psychology, existential anxiety invites us to confront life’s big questions rather than avoid them. Understanding its origins and impact can help us not only manage the discomfort but also grow from it. 

What Is Existential Anxiety?

One type of psychological discomfort that results from realising life's inherent uncertainties and limitations is existential anxiety. Existentialist thinkers like Søren Kierkegaard, Jean-Paul Sartre, and Viktor Frankl have long explored these themes, and their ideas have deeply influenced existential psychology. The fear arises not from what might happen, but from what is.

According to existential psychologist Rollo May (1950), existential anxiety is an inevitable consequence of human freedom and consciousness. However, when unacknowledged or unmanaged, it can lead to existential dread, a more paralysing and chronic form of anxiety that may manifest in depression, apathy, or even nihilism.

Common Triggers of Existential Anxiety

• Mortality Awareness:-  The knowledge that life is limited might cause severe worry. This aligns with Terror Management Theory (Greenberg et al., 1986), which posits that reminders of mortality activate a defence mechanism that leads people to cling to cultural worldviews.
• Loss of Meaning or Purpose:-  Life transitions, career issues, or identity crisis can cause individuals to question the meaning of their existence. According to Viktor Frankl’s logotherapy, a lack of meaning is the root cause of emotional suffering.
• Freedom and Responsibility:- While freedom is often celebrated, it also carries the burden of responsibility. Existential anxiety can emerge when we realise that we alone are responsible for shaping our lives—a concept Sartre called anguish.
• Isolation:-  Even in connected societies, the idea that we are ultimately alone in our subjective experience can create emotional discomfort. This awareness of existential isolation can drive people to seek deeper connections or distract themselves through external validation.

The Psychology of Meaning-Making

At the heart of overcoming existential anxiety is the process of meaning-making—our ability to construct narratives that provide coherence and purpose to our lives. This process is essential for psychological well-being and resilience. Studies in positive psychology emphasise the role of eudaimonic well-being, which involves living by one's values and pursuing meaningful goals. Psychologists like Martin Seligman have shown that individuals who cultivate a sense of purpose experience greater life satisfaction and lower levels of anxiety. Similarly, existential therapies aim not to eliminate anxiety but to help clients face it directly and use it as a catalyst for personal growth.

Strategies for Managing Existential Anxiety

While existential anxiety can feel overwhelming, there are evidence-based ways to manage and transform it into a source of strength:

•  Embrace, Don’t Suppress:-  Avoiding existential thoughts often intensifies anxiety. Accepting that these questions are a natural part of human experience is the first step. Mindfulness-based practices can help you stay grounded in the present moment without being overwhelmed by abstract fears.

• Clarify Your Values:- Identify what truly matters to you. What do you want to stand for? 

• Create Meaning Through Action:- Viktor Frankl, a Holocaust survivor and psychiatrist, argued that even in suffering, individuals can find meaning through purposeful action, love, or courage. Volunteering, pursuing creative goals, or helping others are powerful ways to shift focus from existential fear to meaningful engagement.
• Seek Existential Therapy:- Existential therapy helps clients confront existential issues directly. Instead of focusing solely on symptom reduction, it facilitates deeper exploration into life’s challenges and encourages clients to take responsibility for their freedom and choices.
• Foster Deep Connections:- Combat existential isolation by nurturing authentic relationships. Engaging in deep, vulnerable conversations can foster a sense of shared humanity and emotional support, helping to reduce feelings of existential loneliness.

From Anxiety to Growth

While existential anxiety can be disorienting, it can also be an invitation to existential growth—a process where facing life’s fundamental concerns leads to greater self-improvement, courage, and purpose. Many individuals report experiencing a deeper appreciation for life after working through periods of existential fear.

Psychologist Irvin Yalom wrote that “the pain of confronting ultimate concerns is the price we pay for the richness of being fully human.” Rather than something to be fixed or avoided, existential anxiety can be transformed into a meaningful force for personal development.

Conclusion

A common sensation, existential anxiety, is a component of what it means to be human. By facing it with openness, self-awareness, and psychological insight, we can move from a place of fear to one of purpose and connection. Whether through mindfulness, meaning-making, or therapeutic support, overcoming existential anxiety is not about finding definitive answers but learning to live with the questions—and doing so with courage and intention.

Contributed By: Contributed by Dr. (Prof.) R. K. Suri, Clinical Psychologist and Life Coach, &. Ms. Mansi, Counselling Psychologist.

References 

• Frankl, V. E. (1985). Man’s search for meaning (Rev. ed.). Washington Square Press.

• Greenberg, J., Pyszczynski, T., & Solomon, S. (1986). The causes and consequences of a need for self-esteem: A terror management theory. In R. F. Baumeister (Ed.), Public self and private self (pp. 189–212). Springer.

• May, R. (1950). The meaning of anxiety. Ronald Press.