Am I having a quarter-life crisis right now?

Unsure whether you should be training to become a doctor, travelling around South America, or finding a husband? Welcome to the quarter-life crisis — it happens to us all, so don’t panic. You’ve probably heard the term tossed around, but what is the quarter-life crisis? It’s that messy, emotional phase in your mid-20s to late-30s where life feels like a puzzle with too many missing pieces. It sneaks in during the transition from carefree adolescence to full-fledged adulthood, often as you watch your friends take wildly different paths.

What does the quarter-life crisis feel like?

You might feel like:

• Your career isn’t fulfilling, or you don’t know where it’s headed.
• You’re trapped between what society wants for you and what you want for yourself.
• Financial independence feels harder to grasp than you imagined.
• Relationships are complicated—whether that means finding “the one” or navigating friendships that don’t fit anymore.
• You’re unsure of who you are or what you’re meant to do.

Sound familiar? You’re not alone.

Even with what looks like a “perfect” life, it’s easy to feel trapped or like something’s missing. The good news? This isn’t a “you” problem. It’s part of a shared human experience.

Why does this happen?

It’s all about expectation, comparison, and influence.

Expectation

From the moment we’re old enough to dream, we’re handed a checklist: get a degree, find a great job, fall in love, buy a house, and live happily ever after. But life isn’t a straight line. When our reality doesn’t match the timeline, it can feel like a failure, even if we’re doing okay.

Comparison

In today’s world, social media makes it impossible to avoid comparing ourselves to others. Whether someone’s travelling the world or crushing it in their career, it’s easy to feel left behind — or like you’ve taken the wrong path entirely.

Influence

Everyone seems to have opinions about what your life should look like. Whether it’s your family urging you to settle down or societal pressures telling you to “hustle harder,” it’s tough not to feel pulled in a million directions.

How to move through the quarter-life crisis:

The truth is, this phase of life is less about having all the answers and more about learning how to sit with uncertainty. Here’s how to approach it with kindness toward yourself:

1. Rewrite your expectations

Instead of chasing society’s milestones, think about what truly matters to you. Let go of the idea that you need to have everything figured out and trust that life unfolds in its own time.

2. Unplug from comparison

Limit your time on social media or mute accounts that make you feel inadequate. Focus on your unique journey instead of someone else’s highlight reel.

3. Practice gratitude for the present

It’s easy to focus on what’s missing, but what about what’s already here? Take a moment each day to write down three things you’re grateful for. This simple habit can shift your perspective and ground you in the now.

4. Try something new

Feel stuck? Step outside your comfort zone. Whether it’s picking up a hobby, exploring a side hustle, or volunteering, new experiences can reignite your sense of possibility.

5. Surround yourself with supportive people

You don’t have to navigate this alone. Lean on friends, mentors, or even a life coach who understands and supports your growth.

So how about we give a life coaching activity a go now...

The values compass:

If you’re feeling lost, a life coaching exercise called the values compass can help you find your direction.

By focusing on your values, letting go of expectations that don’t serve you, and seeking support when needed, you can navigate this phase with grace and emerge with a deeper sense of clarity and purpose.

Sometimes, the answers we’re searching for feel just out of reach. A life coach can be a compassionate guide, helping you navigate this uncertain chapter with clarity and confidence.

Here’s how a life coach can help:

• Gain perspective: Coaches help you see the bigger picture and uncover possibilities you may not have considered.
• Align with your true self: By helping you focus on your core values and passions, they ensure you’re living authentically while also creating a practical roadmap for change — one that feels achievable and less overwhelming than tackling it on your own.
• Feel supported: A life coach is a judgment-free partner who’s there to listen and encourage without imposing their own agenda.
• Find peace in the process: They’ll remind you that you don’t need all the answers right now — and that’s okay.

And finally, from me to you, the quarter-life crisis isn’t something to fear — it’s a turning point. While it may feel overwhelming, it’s also an opportunity to pause, reflect, and recalibrate your life in a way that feels more true to you.

Because the truth is, there’s no “right” way to do life — only your way. And that’s more than enough.