What Is a Quarter Life Crisis? (And How to Get Through It)
Are Quarter Life Crises Real?
Yes! You are not alone. Multiple studies indicate that more than half of adults between the ages of 25 and 33 have admitted to experiencing a quarter life crisis.
The identity crisis may start in adolescence, but it doesn’t end there. You can continue to wrestle with existential questions like 'who am I?' and “who do I want to be?” throughout young adulthood. The discomfort associated with these questions may feel even heavier due to a decrease in structure, heightened demands (despite a lack of experience), and an increase in societal expectations as individuals “enter the adult world”.
“The identity crisis may start in adolescence, but it doesn’t end there.”
So your parents have never heard of it? That’s probably because the term or phenomenon wasn’t even recognized in literature until 2001. Research over the past decade indicates that it is not just a fad, and consistent findings have emerged about the quarter-life crisis across multiple geographic locations, including the United States, the United Kingdom, India, and Australia, to name a few.
When is Your Quarter Life Crisis?
The consensus across multiple studies is that the quarter-life crisis occurs between an individual’s early twenties and early thirties. One study even indicates that the age range can be as wide as 16 – 35.
It’s not really about the age; it’s about the complex life circumstances of each unique individual. In fact, literature has even coined a new developmental stage known as “emerging adulthood” within the past few decades to account for the fact that becoming an adult is now a longer time period. Newer generations encounter a very different set of experiences than previous generations.
What Does A Quarter-Life Crisis Look Like? Why Is It Happening?
More recent generations of emerging adults are at a higher risk for depression, anxiety, and decreased life satisfaction compared to prior generations. Let's be clear. This isn't a 'you' problem. It's a 'world' problem.
Common barriers include, but are not limited to, increased prices of goods (anywhere from toiletries to property) in an unstable economy, longer periods of schooling for a stable career, and increased rates of debt. And, common expected milestones include, but are not limited, to marriage, financial stability, financial independence, and commitment to a long-term career.
Where is the pressure coming from?
It’s more than just the increase in tangible barriers outlined above that contribute to higher rates of depression, anxiety, and decreased life satisfaction. It’s the increased pressure. Both internal and external societal pressures can create the feeling of an insurmountable uphill battle.
“Let's be clear. This isn't a 'you' problem. It's a 'world' problem.”
Decision Paralysis: The internet and social media present us with “too many” options. This leads to confusion, anxiety, and the crushing pressure to pick the "perfect" path.
Financial Handcuffs: You might feel trapped in an unsatisfying career simply because you have to service the debt from the education that got you there.
The "By Age 30" Checklist: Parents and society often expect you to be settled in a career, own property (in an impossible market), and be in a committed relationship… all by age 30. The pressure to have it all figured out, right now, is crushing.
Comparison Culture: Social media creates internalized expectations of how lives and careers should look. When your reality doesn't match the timeline you see online, it feels like a personal failure.
It’s no wonder you feel stuck, anxious, or completely burnt out. This isn't a personal failing. It’s a very real, very modern setup for feeling like you're already behind.
How Can I Overcome My Quarter-Life Crisis?
Increase self-awareness.
Understanding your values, strengths, personality, and patterns makes decisions less confusing and helps strengthen confidence
In a “sea of options,” self-knowledge becomes an anchor
"In a 'sea of options,' self-knowledge becomes an anchor."
Develop a reflection habit.
Journaling, voice notes, and weekly check-ins can help you uncover unhelpful patterns that you might normally gloss over and help you develop adaptive habits at a faster rate
Reflection helps you challenge your assumptions and consider new perspectives
Catch yourself in old mental loops rather than continuing to act them out.
Create direction and focus.
Having a framework gives your brain something to work towards instead of spiraling in “what ifs”
Therapy can assist with this process, but it is essential to prioritize intentional direction instead of just venting.
Set realistic, short-term goals.
Big leaps and long-term goals are great, but they may feel overwhelming and lead to disappointment without observable progress
The most effective goal-setting strategies use a time frame of 6 months to 5 years.
No goal = no change. Clarity matters.
Turn your goals into action plans.
The million-dollar question isn’t “what do I want?” but “how do I get there?”
Take your biggest goals and continue breaking them down into short-term and attainable steps. Five-year goals can be broken down into yearly goals, which can be broken down into monthly goals, which can be broken down into weekly goals, which can be broken down into “what can I do today?”
Creating a story is helpful for insight, but change comes from translating that story into action.
"Creating a story is helpful for insight, but change comes from translating that story into action."
Build new skills, not just insight.
Confidence grows when you practice new behaviors and solidify them into habit, not just talk about them. This process takes time and effort, but the more momentum you build the easier this process gets.
Repetition matters. The more you use a skill, the more useful and resilient you become.
Skills that are specifically related to your goals are great, but don’t forget that assertiveness skills, coping skills, and communication skills translate to every area of life.
Actively build your confidence.
Goal setting, small wins, skill practice, and challenging negative beliefs all strengthen confidence.
When people understand themselves better, they also tend to accept themselves more, and confidence will rise as a result.
You Don't Have to Fix This Alone
The quarter-life crisis feels isolating, but it's a shared problem with a real solution. Feeling stuck, anxious, or burnt out by the pressure to have it all figured out is a sign that you're paying attention, not a sign that you're failing.
If you're tired of spiraling, therapy can help. At Resilience Therapy, we get it. We help high-achieving adults find clarity, build real confidence, and get unstuck.
Ready to stop wondering "what if" and start building what's next? Contact us today to get matched with a therapist who gets it.
References
Hamvai, C., Baricz, D., Pócs, D., & Kelemen, O. (2024). Emerging adulthood in medical school. Gender, school-related factors, and big five traits related to medical students’ quarter-life crisis. Mentálhigiéné És Pszichoszomatika, 25(1), 56–68. https://doi.org/10.1556/0406.2024.00008
Hasyim, F., Setyowibowo, H., & Purba, F. (2024). Factors contributing to quarter life crisis on early adulthood: A systematic literature review. Psychology Research and Behavior Management, Volume 17, 1–12. https://doi.org/10.2147/prbm.s438866
Stapleton, A. (2012). Coaching Clients through the Quarter-Life Crisis: What works? International Journal of Evidence Based Coaching and Mentoring, (6).
