Navigating Through A Quarter Life Crisis

When we were younger and still in school, there was a certain comfort in knowing that most of our peers were on the same path, working toward a shared goal of pursuing post-secondary endeavors. However, as we transition into young adulthood, our paths begin to diverge. Some people go to university, others start businesses, and some get married and begin families. With everyone around us moving in different directions at different paces, it can feel overwhelming and lead us to question whether we are where we “should” be in life. Many people in their twenties experience a period in their lives where they have high expectations for their futures, but are filled with deep uncertainty and self-doubt about whether or not they can achieve these ideal outcomes. This phase, commonly referred to as a quarter-life crisis, is surprisingly prevalent. A study by Hasyim et al. (2024) found that approximately 75% of individuals aged 25 to 33 reported experiencing a quarter-life crisis. Common feelings included feeling stuck in a dead-end job, comparing their success to that of their peers, feeling underwhelmed by personal achievements, and doubting major life decisions. As young people grow into adulthood, there’s immense pressure to have it all figured out. But in reality, most personal growth is slow and nonlinear, creating significant anxiety. The good news is that feeling uncertain about the future is completely normal, and there are healthy, effective ways to cope with a quarter-life crisis.

Redefine What Success Is

One of the most important steps in navigating a quarter-life crisis is reevaluating what success truly means to you. Many people have very ambitious goals such as buying a house, landing a dream job, or getting married by their late twenties. While having big goals isn’t inherently a bad thing, unrealistic timelines can lead to disappointment and unnecessary stress. Placing pressure on yourself to meet arbitrary deadlines can overshadow the progress you’re already making, and may discourage further growth if those expectations aren’t met. Redefining success in more sustainable and personal terms can relieve that pressure and bring greater clarity. Psychological research suggests that rather than focusing solely on external achievements like wealth or career status, individuals should prioritize internal growth. Factors such as a sense of purpose, close personal relationships, and spirituality play a more significant role in how people experience a quarter-life crisis than material success (Hasyim et al., 2024). Success is better defined by maintaining mental well-being, building healthy relationships, developing resilience, or simply understanding themselves better. Those who approach this stage of life with a more grounded and peaceful mindset tend to report greater life satisfaction and are better able to identify and pursue goals that truly matter to them.

Focus On The Smaller Victories

When people set overly ambitious goals, these aspirations can not only distract them from discovering what they truly want in life, but also diminish the value of their smaller accomplishments. For instance, a young person whose ultimate dream is to own a house may work incredibly hard, yet feel disappointed that they can only afford to rent an apartment. In reality, being able to independently afford rent at a young age is a significant and commendable achievement. Focusing on small, consistent victories is a powerful way to counter the pressure of chasing major milestones. Accomplishments don’t have to be monumental to be meaningful. By recognizing and celebrating smaller wins, individuals can build momentum and self-confidence, thus shifting their mindset from what’s missing to what’s already being achieved.

Comparison Is The Thief of Joy

In today’s social media-driven world, it’s incredibly easy to fall into the trap of comparing your journey to that of others. Peers may appear to be advancing more quickly, achieving greater success, or living more exciting and fulfilling lives. However, what’s often overlooked is that people tend to share only the highlights, accomplishments, and celebrations, while concealing their struggles, failures, and setbacks. This selective sharing creates a false perception that everyone else is thriving effortlessly, leaving you feeling like you’re the only one falling behind. Research by De Vries (2017) supports this notion, showing that individuals with a higher tendency to engage in social comparison reported significantly lower levels of positive emotion after viewing others’ positive social media posts. This finding reinforces the idea that comparison not only distorts reality but also diminishes personal joy and satisfaction. The truth is, everyone’s path is different. There is no universal timeline for success or happiness. Constant comparison often leads to unnecessary pressure, self-doubt, and feelings of inadequacy. What matters most is staying focused on your own journey, moving at your own pace, and taking the time to celebrate your personal achievements.

Be Patient

The most difficult part of navigating a quarter-life crisis is learning to be patient. In a fast-paced world that promotes quick success and constant productivity, it can be incredibly challenging to accept that meaningful growth takes time and effort. As young adults mature, everyone experiences different victories and unique struggles while trying to figure out the best way to live their lives. This is why it’s crucial to prioritize your mental health and focus on your own path. A longitudinal study by Gustavson et al. (2018) found that anxiety affects up to 27% of young adults, while depressive symptoms impact around 7%, with many of these issues persisting into an individual’s 30s, which highlights how common it is to feel overwhelmed or emotionally unsettled at this stage of life. Despite societal pressure to have everything figured out by a certain age, the reality is that emotional and psychological development continues well into adulthood. This phase of life isn’t about having all the answers. It’s about building emotional tools, self-awareness, and inner resilience to face uncertainty and navigate change. Learning to be patient with the process, with timelines, and most importantly, with yourself, can reduce feelings of failure and create space for growth to unfold naturally. Rather than rushing to meet arbitrary milestones, it’s far more valuable to focus on learning, evolving, and honoring your own pace.

References

De Vries, D. A., Möller, A. M., Wieringa, M. S., Eigenraam, A. W., & Hamelink, K. (2017). Social comparison as the thief of joy: Emotional consequences of viewing strangers’ Instagram posts. Media Psychology, 21(2), 222–245.
https://doi.org/10.1080/15213269.2016.1267647

Gustavson, K., Knudsen, A. K., Nesvåg, R., Knudsen, G. P., Vollset, S. E., & Reichborn-Kjennerud, T. (2018). Prevalence and stability of mental disorders among young adults: findings from a longitudinal study. BMC Psychiatry, 18(1).
https://doi.org/10.1186/s12888-018-1647-5

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