For many young people, especially Generation Z, what they were often told would be the greatest years of their lives has turned out to be something entirely different.
Unlike previous generations, young people, typically ages 20 to 35, are experiencing periods of significant stress, anxiety, and self-doubt at an earlier age. It’s what some of them are calling their “quarter-life crisis.”
There are many contributing factors. For starters, America has a huge loneliness problem that is affecting young adults a lot more than older generations — just 17% of U.S. adults younger than 30 report that they have deep social connections.
And the decades-old, U-shaped happiness curve is changing, now that young adults between the ages of 18 and 25 report being less happy than people in their 40s and 50s. The reasons they cite include the negative impacts of social media.
Between navigating the typical pressures of young adulthood—like defining identity, launching careers, and establishing independence—and the constant barrage of global crises, from economic instability to geopolitical conflicts and climate change, it’s no wonder young people feel utterly overwhelmed and up against a wall.
Twenty-somethings are finishing school, entering the work force and, if they’re lucky, moving out of their parents’ houses. It’s a time where “young people have a tough go of it, the world is messy and hard, and a lot is expected,” says Sadie Salazar, therapist and COO of Sage Therapy.
“I don’t envy Gen Z. Surely every generation that has come before will say, ‘I, too, had to transition through the seasons of life,'” says Salazar, who is a Millennial in her 30s. “But the amount of competing factors and stressors that are present for Gen Z folks right now, I personally think is unmatched.”
CNBC Make It asked Gen Zers between the ages of 25 and 29 about this period in their lives, and what’s been the most challenging for them. Here’s what they shared.
Gen Zers get real about the quarter-life crisis
Darius, 27
“Where are the instructions?”
Nafeesa, 29
“I wanna be bill free again.”
Tiona, 28
“It’s been really difficult to get my career off the ground the way that I want because the job market sucks. On top of just questioning every decision you’ve ever made, your career is just not going the way you want, love life just in the toilet and just in general, life is not going the way you wanted it to, or as planned.”
“The mid- to late 20s freaking sucks man. There’s no other way to put it. It freaking sucks. I’m just praying that my 30s are a lot better.”
T’Nya, 27
“It’s only difficult because I feel like I’m too old to not have it together. However, my life has just begun. I’m trying to find a [happy] medium. Also, trying to give myself grace.”
Faiza, 29
“This sh*t [is] hard bro.”
Leah, 26
“[I] can’t find work in my field no matter how many jobs I’ve applied to (maybe over 100 in the past 3 months). I’m not giving up, but I do feel a lot of weight on my shoulders.”
What it can feel like being in your mid-20s
While going through a quarter-life crisis, people can experience heavy emotions, says Jasmine Trotter, a 28-year-old Gen Z therapist at Wild Cactus Therapy.
During that time period, Trotter and Salazar say people, may:
Feel pressured to figure out what their purpose isExperience stress or anxietyStruggle with indecision around big choices like where to live and when to start a familyFeel disappointed about where they are in lifeGet overwhelmed by trying to make ends meetDeal with loss and grief for their past selves as they transition into adulthood
Entering adulthood can pose its own challenges like settling into a career, finding the right partner and moving into your first apartment. This can be more difficult to navigate considering social, economic and political factors, Salazar says.
For example, young people face a tough job market with fierce competition for entry-level roles, as even once-reliable industries like tech significantly cut back on hiring.
“I would not want to be a Gen Z person in my 20s looking for a job,” she adds.
Advice from therapists for navigating the quarter-life crisis
To power through quarter-life, Trotter believes you should start by putting less pressure on yourself and avoiding comparison, especially on social media.
“Don’t compare your bloopers to someone else’s highlights,” Trotter says.
“Everyone’s going at the pace that’s appropriate for them. There’s no need to compare, because you don’t know what’s going on [with them], but you know what’s going on with you.”
Salazar suggests finding daily practices that help you feel grounded and incorporating them in your life. Whether it’s an exercise routine you enjoy or a weekly phone call with a friend, she says, the stability of a consistent ritual can make you feel more in control of your life.
“It doesn’t have to mean anything fancy or expensive,” Salazar says. “Something consistent, usually, helps keep us anchored during a period of life that feels like everything around us is sort of ambiguous and chaotic.”
Salazar also strongly encourages connecting with a mental health professional like a therapist, who is trained to help you navigate challenges you may face.
“One person’s quarter-life crisis is not another’s. It can really look different depending on what it is that you’re managing,” she says.
“Therapy can be really helpful in that regard, kind of the analysis and insight development. [It] can also be helpful in terms of skill building to be able to manage more specific symptoms that can accompany a quarter-life crisis.”
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