What Is a Quarter-Life Crisis?

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.

Key Takeaways

• A quarter-life crisis is a period of soul-searching and self-questioning that occurs in a person’s mid-20s to early 30s.
• Feelings of uncertainty, self-doubt, restlessness, disillusionment, anxiety, and depression are common during a quarter-life crisis.
• A job loss, romantic break-up, moving to a new city, or the death of a loved one can trigger a quarter-life crisis.
• To get through a quarter-life crisis, reflect on your core values, avoid comparing yourself to others, practice self-compassion, and seek professional help if you need it.

20 Signs of a Quarter-Life Crisis

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, 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 well-being in the workplace, Gen Z and Millennials can feel frustrated by work that injects intense levels of stress into their daily lives. They might feel trapped in jobs that tax their health or offer little professional advancement. A large percentage struggle to even 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 be able to 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. 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 previous generations followed—graduate college, get married, raise a family—isn’t as set 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 frightening and agonizing, too.

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 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 a worthwhile pursuit. 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 because 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 counselor or therapist can provide you with a safe and non-judgmental space to can 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 a quarter-life crisis. And you’ll emerge from it with less distress, more self-knowledge, and stronger hope for the future.

How Newport Institute Treats Depression in Your 20s and 30s

At Newport Institute, we understand that young adulthood can be confusing and painful, as well as 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 successful young adult depression treatment uses a combination of clinical, academic, and life skills modalities. These include Cognitive Behavioral Therapy, group therapy, family therapy, and experiential modalities. Each client’s treatment plan is unique. At its core, our clinical model is about fostering human connections—with friends, family, the larger community, and oneself.

With the help of our caring clinicians, our clients emerge with a newfound sense of themselves, their values, and how to shape a fulfilling life. Contact us today to find out more about our specialized programming.

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