Everyone has heard of the midlife crisis, but some may not be aware of the quarter life crisis. This is a period in one’s twenties when you may feel anxiety over where you’re going in life or the quality of the life you’re currently living. It can be marked with self-doubt and general uncertainty. The term has only recently become popularized in relation to the current generation of young people in their 20s to early 30s who collectively answer to the term “millennials.”
Typical features of the quarter life crisis are:
- An overwhelming dissatisfaction with the direction of one’s life
- Feeling as if life has no specific purpose
- Feelings of self-doubt and confusion
Left unchecked, these feelings can trigger a downward spiral from anxiety to depression, or worse. One recent report by public-health groups Trust for America’s Health and Well Being Trust points out that drug, alcohol, and suicide deaths have risen in nearly every age group over the last decade, but the increase has been especially pronounced for younger Americans, the so-called millennials.
If the quarter life crisis is responsible for playing any part in these troubling stats by increasing a sense of despair and hopelessness, then finding ways to overcome it early on could be incredibly important.
Here are 7 simple steps that an individual at risk can take to give the quarter life crisis a side-step:
1. Identify Your Top 3 Personal Values
Really knowing what makes you tick, what turns you on to life, is incredibly empowering. This information can act like a compass for you as you go through life, giving you a sense of clarity in your decision making. This clarity will eliminate a lot of the mental fog that can cause self-doubt and confusion.
Your personal values are the things that are at your core, that make up your essence, and which you consider to be highly important across every aspect of life.
Examples of personal values are: Creativity, Growth, Honesty, Responsibility, Persistence, etc. Getting down to just 3 values can be tough, but when you do narrow it down, you will have a clear focus for everything you do.
2. Detox Your Mind
On an average day, most of us are overloaded with more information and communication than we can handle or process. Sometimes the clutter of all this information and mental noise can fog what’s really important to us, and for us.
In the same way that our physical bodies can benefit from a good detox – eliminating the bad, and flushing out our systems with the good – so too can our minds feel refreshed and renewed after consciously deciding to monitor the information we let into it for a period of time.
Try one week without reality TV, soaps, gossip magazines, news, social media, etc. Try flushing your mind out with a combination of silence and carefully selected positive material designed to boost your mental well-being.
Instead of scrolling through Facebook, try picking up a good book. Instead of that dramatic reality show, turn on a documentary about the real world instead. You may discover something new you enjoy doing, and, at the very least, you’ll learn something along the way.
3. Adopt an Attitude of Personal Responsibility
This is one of the easiest tips to implement if you are mentally prepared to take it on during a quarter life crisis. Your attitude is nothing more than a choice. This piece of advice puts you fully in the driving seat of everything that happens around you.
100% responsibility means that even if something isn’t your fault, you still take responsibility for how the outcome has impacted you. This gives you the opportunity to open your eyes to how you might actually be affecting things that you previously thought were outside of your control.
This is especially important if the effects that you have been experiencing have been less than positive. 100% responsibility means always asking, “What could I have done differently? How can I change my behavior in the future to positively affect the outcome?” Ask these questions instead of looking at what other people have done wrong, or how they are to blame for a given set of circumstances or outcome.
The next time you feel some frustration or anger building up inside you towards someone or something else, just ask yourself, “How might I have contributed to this situation? What would I do differently if it were to occur again?”
If you have trouble reflecting on these kinds of questions, try adding in some mindfulness meditation to make some space in your mind for these analyses. You can get started here.
4. Practice Responding Rather Than Reacting
For most of us, most of the time, when we speak or act, we are reacting instinctively to something that has been said, or something that has happened immediately beforehand. Responding means that we allow a little pause, some space, between what is said or done, and what we choose to say or do as a result.
It doesn’t have to be a big dramatic pause, just enough time for us to give brief consideration to the things we do and say. In this pause, we can do a quick mental check, which will eventually become automatic, to see if we are responding in a way that aligns with our core values and is in line with us taking 100% responsibility.
Try using that space in your next conversation, and see if you don’t feel a great sense of calm about your communications and interactions.
5. Pick a Destination and Enjoy the Journey There
This tip refers to the principle of having a specific overall purpose to your life, and learning to enjoy the process that will help you to achieve it. Once you are clear on your values, it becomes much easier to identify what direction you want to take your life in, and for what specific purpose. That is your destination, and it will help you move through a quarter life crisis with more confidence.
Doing the things that will take you towards that destination will be what makes up a substantial part of your life, so it is important that you see it all as part of a process that you can enjoy. Take pride in this because you know it is all contributing to you achieving your purpose.
One activity that can help in identifying what purpose you want to have in life is to write a letter to yourself from the perspective of an older version of yourself.
What will that version of you have accomplished? Where will they be in life, and how will they feel? With all of that, what would they tell you, their younger self, about the next steps to take?
Your 20s and 30s can feel like a lot of back and forth as you explore what does and doesn’t work for your life. This can lead to a sense of feeling lost and unbalanced. Try to remember that this is all temporary and that once you find your niche, things will get easier.
6. Keep It All in Check With Balance
Balance here refers not to balancing all the different roles and responsibilities that you need to fulfill on a daily basis in order to manage a quarter life crisis, but rather balancing the 3 elements that make it possible for you fulfill those roles in the first place – your physical body, your thinking mind, and your guiding spirit.
Balancing them doesn’t necessarily mean spending equal time on each, but being aware of each and giving them acknowledgement of the role they each play in your life. For your body, this means eating right, resting well and getting some exercise. For your mind, this could mean that after your mental detox, you adopt some new habits about what goes into your mind, and the space you give it to process the information overload each day.
Depending on your beliefs, your spirit may be as simple as your gut feelings. The emotions that we feel can be a guiding voice regarding a particular situation. This is not to say that you should be ruled by your emotions, but equally, don’t ignore your inner voice – it’s often giving the wisest advice.
7. Put Your Life in Your Hands With a Plan
Chances are, if you’ve ever planned anything important, you’ve had a written plan. Starting a business, planning a wedding, a project at work…it all gets written down. How much more important is this for your life?
Imagine holding a document in your hands containing the plans for the next 5 years of your life. Identifying your top 3 values is a great start. From there, you could go on to create your bucket list. Then, pick the top thing from there that you would like to prioritize for achieving in the next 12 months.
Then, jot down a list of everything that you would need to do to make it happen. What are the major stepping stones for achieving that thing? What are the specific tasks that you would need to do to achieve each of those steps? When will you do each of these steps?
These are some of the basic questions that you would need to ask yourself to give yourself a great chance of making that thing happen. If you take a little bit of action on each of these steps on a regular basis, you will reduce your risk of being hit by the quarter life crisis. You’ll also increase your ability to deal with it, if that is where you already find yourself.
The Bottom Line
The quarter life crisis is not an inevitable transition into full blown adulthood for young adults. You can find a way to eliminate or reduce its effects before it even starts by simply identifying your values and recognizing which direction you want to head in. The first few steps are always going to be the hardest, but they’ll be the most rewarding if you can push through them.
More Tips for Millennials
- 11 Ways to Shine in Your Dream Job Interview
- How Setting Personal Goals Makes You a Greater Achiever
- 11 Reasons Why It’s Important to Follow Your Dreams
Featured photo credit: Priscilla Du Preez via unsplash.com
|||^||TIME: More Millennials Are Dying ‘Deaths of Despair,’ as Overdose and Suicide Rates Climb|
|||^||Business Wire: Nearly Half of Young Americans Have Experienced a Quarter-Life Crisis|
|||^||The Center Consulting Group: Leadership Skills: How To Respond (Not React) To Conflict|