Navigating Your Career Through a Quarter-Life Crisis

Questioning one’s life choices is common. But when this uncertainty becomes overwhelming, it may signal a crisis. So many Millennials and Gen Zs experience anxiety over their professional careers and lifestyles that psychologists have recognised this phenomenon as the quarter-life crisis. In this article, I explain what causes the quarter-life crisis and how common it is, as well as share tips to overcome the struggles related to this phenomenon.

What is a quarter-life crisis?

A quarter-life crisis refers to existential struggles that young adults may experience between mid-twenties and early thirties. It involves uncertainty and anxiety regarding major life choices such as career and profession, relationships, financial status, and societal expectations. The term quarter-life crisis was created by journalists A. Robbins and A. Wilner, who published a book on this subject in 2001. 

What causes this phenomenon? Reasons are varied, but significant ones include job dissatisfaction, societal pressure, familial expectations, financial struggles, and student loan debt.

Why does it affect people in their mid-20s? Fresh graduates often feel pressured to take the first job available, even if it doesn’t closely align with their long-term career goals. Once they realise that the job isn’t fulfilling, they may start doubting themselves and feel the need for a dramatic change, such as quitting the job, moving to a new place, or taking a long break.

The quarter-life crisis in numbers

There is no specific research concerning the number of individuals affected by the quarter-life crisis. However, it’s possible to extrapolate from publicly available data:

• The ONS data show that there were 34.21 million people aged 16 and over in the UK workforce between April and June 2025. From these, 25.6 million were working full-time.
• According to the 2021 Census data, people aged 25 to 29 represent 6.5% of the population (4.44 million).

With these numbers, we can calculate that there are over 2 million employees aged 25–29. However, the actual number might be even higher; if we consider the labour-force participation rate of 84.3% for the age group 25–34, there could be 3.74 million people aged 25–29 in the UK labour force.

Of course, not all employees within that age group experience the quarter-life crisis. However, looking at the available data on depression and work-related stress shows that:

• 26% of 16–29-year-olds in the UK suffer from moderate to severe depressive symptoms. (source: ONS)
• 29% of 25–34-year-olds took time off in the previous year due to mental health issues caused by stress. (source: Mental Health UK)

Combined with the total number of Britons aged 25–29, we can estimate that over a million individuals in that age group experience depression. Furthermore, Deloitte’s 2025 report found that 48% of Gen Z respondents and 46% of Millennial respondents experience financial insecurity, and over 50% of both generations live from pay cheque to pay cheque. At work, depression and burnout can easily translate to high levels of stress, missed days, lower productivity, and a desire for a change.

Research into employees’ behaviour shows that the wish for a change isn’t isolated. A 2025 report by Michael Page found that 26% of workers are considering a career change, with the average age for switching professions being 31. Workers usually sought careers that offered better earnings or that they felt more passionate about, but work-life balance is also a significant factor. Randstad’s 2024 research shows that 60% of workers consider this a priority when choosing a new role.

How to survive the quarter-life crisis?

You’re not the only twenty-something feeling lost and anxious about your career choices. The good news is that it’s possible to use these feelings to inspire yourself and seek a change that will benefit you. You’re not condemned to work an unfulfilling job for the rest of your days.

However, I advise against quitting your job outright, especially if you’re in a difficult financial situation. It’s better to consider your options first. Try the tips below to make your plan:

1. Take time off and get away from your surroundings

If you’re eligible, take a holiday or sick days to give yourself a break from your work duties. I recommend having at least a week off at a time. Take a trip to a different place to distance yourself from your job mentally. It doesn’t have to be far or luxurious; even a train ride to a nearby town can help you unwind and get a fresh perspective. When you don’t focus on everyday responsibilities, you’ll have the mental capacity to come up with new ideas and consider various solutions to your problems.

2. Evaluate the pros and cons of your current career

We’re rarely 100% objective. When you’re feeling down, it’s common to focus extensively on negative aspects of your life. Consider the advantages and disadvantages of your current profession and write them down on a piece of paper. Having them laid out visually can help you see if the benefits outweigh the downsides or vice versa.

3. Take stock of your professional strengths and weaknesses

What skills have you developed through education and at work? What type of software have you mastered? Are you learning anything in your free time? Use a spreadsheet to list all your hard skills, soft skills, and computer skills. Don’t skip any qualities, as you never know which might be valued at your next workplace.

4. Brainstorm alternative career options

Start from the most reasonable options—ones that are connected to your current profession or your university degree—and continue with less viable ideas. Rate each job in terms of how fulfilling it would be, how easily you could get it, and how much it pays. Additionally, consider whether these jobs could be affected by AI in the next 5 years. This should help you choose a job to focus your efforts on. 

5. Consider education or upskilling

If a lack of higher education or professional certification is the obstacle on your way to a dream career, check what it would take to get it. There’s a myriad of free online certifications; if the qualification you need is costly, plan your budget accordingly to save for it. Additionally, the National Careers Service provides information on free level 2 and level 3 qualifications that can help you join a new profession.

6. Seek counselling

Following these steps on your own can be difficult, especially if your life commitments prevent you from finding time for yourself. You can get free advice from the National Careers Service by calling their toll-free number, 0800 100 900. These professionals can help you evaluate your strengths, explore various career paths, and inform you about available training options. If you’re also struggling with excessive stress, anxiety, or depression, you can consult the NHS website for free talking therapy solutions.

Final thoughts

Given my estimates based on available data, it’s possible that the quarter-life crisis can affect around a million people in the UK. But uncertainty around one’s career isn’t limited to workers under 30, as burnout may affect employees of all ages. The current economic climate may further increase the prevalence of this phenomenon, as forecasts about the rest of 2025 are rather pessimistic.

When so many labour force participants suffer from high stress, anxiety, and even depression due to their work situation, it can lead to severe negative outcomes: decreased productivity, work absences, and being unable to care for loved ones. Maybe it’s time for business owners, economists, and public health experts to stop treating work-related mental health struggles on an individual level and start treating them as systemic ones?

Methodology and sources

The information included in this article is based on publicly available research and statistics, including:

• Dabis H., Yates J., Successful navigation of the stormy seas: What factors lead to a successful transition from the quarterlife crisis?
• MichaelPage.co.uk, (2025) The ten-year career itch: When, where, and why employees choose a career move
• Randstad.co.uk, (2024) Workmonitor 2024
• Deloitte.com, (2025) 2025 Gen Z and Millennial Survey
• Office for National Statistics, (Aug 2025) Full-time, part-time and temporary workers (seasonally adjusted)
• GOV.uk, (2023) Age groups
• GOV.uk (2024) Population estimates for the UK, England, Wales, Scotland, and Northern Ireland: mid-2023
• Office for National Statistics, (2025) Employment, unemployment and economic inactivity by age group (seasonally adjusted)
• Office for National Statistics, (2025) Public opinions and social trends, Great Britain: April 2025
• Mental Health UK, (2025) Burnout Report 2025 reveals generational divide in levels of stress and work absence

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