Liminal Anxiety: The Emotional Toll of Life's In-Between Spaces

Friday, January 31, 2025.

What Is Liminal Anxiety?

Liminal anxiety is the unease, uncertainty, and emotional turbulence that arise in transitional life phases. The term "liminal" comes from the Latin word limen, meaning "threshold"—a fitting metaphor for moments when we are no longer who we were, but not yet who we will become.

These in-between spaces—career changes, breakups, relocations, personal transformations—are often filled with self-doubt, instability, and fear of the unknown.

The concept of liminality has deep cultural and philosophical roots. Anthropologist Victor Turner (1969) explored the idea of liminality as an essential phase in rites of passage, marking a transition from one state of being to another.

Similarly, Joseph Campbell (1949) described it in The Hero’s Journey, emphasizing that every transformation requires a passage through uncertainty before rebirth. In a more modern context, Alan Watts (1951) argued that embracing uncertainty is a key component of enlightenment and personal freedom.

Why Transitions Trigger Anxiety

Our brains crave certainty and predictability. Some more than others.

When we enter a liminal phase, we experience a loss of structure—a time when former roles, identities, and comforts disappear, but new ones have not yet taken shape. This ambiguity overloads our cognitive and emotional resources, leading to anxiety.

Some of the core psychological reasons transitions feel so unsettling include:

• Loss of Identity: During transitions, we may feel like we no longer recognize ourselves. A graduate leaving school, a person after divorce, or an individual changing careers all experience this identity shift.

• Fear of the Unknown: The human brain is wired to prefer familiar discomfort over uncertain possibilities. The lack of control in liminal spaces can amplify worry and rumination (Kahneman, 2011).

• Social Pressure & Expectations: Society values decisiveness and clear life paths. When in transition, we may feel pressure to "figure it out" quickly, leading to stress and comparison.

• Grief and Nostalgia: Even when change is positive, we grieve what we leave behind. Moving forward can feel bittersweet as we long for past stability.

Cultural Perspectives on Liminality

Liminality is not merely an individual experience but also a cultural one.

The philosopher Søren Kierkegaard (1843) argued that existential anxiety stems from the awareness of infinite possibilities, leading to either despair or growth.

This notion is echoed in existentialist literature, from Jean-Paul Sartre’s Being and Nothingness (1943) to Albert Camus’s The Myth of Sisyphus (1942), where the absurdity of transitional states forces folks to create their own meaning.

In Eastern traditions, liminal anxiety finds expression in Zen Buddhism’s emphasis on impermanence (Suzuki, 1959). Alan Watts (1951) noted that much of human suffering comes from resisting the natural ebb and flow of life, rather than accepting transition as an inevitable, even sacred, process.

Common Forms of Liminal Anxiety

Liminal anxiety isn’t just about major life changes—it manifests in various ways across different life stages. Some common examples include:

• Post-Graduation Anxiety: The shift from structured academia to the uncertainty of adulthood can feel overwhelming, leading to feelings of aimlessness (Arnett, 2000).

• Career Transition Stress: Whether it’s starting a new job, switching fields, or facing unemployment, career changes often trigger imposter syndrome and self-doubt.

• Breakup & Divorce Grief: The period between ending a relationship and finding closure can feel like a void filled with loneliness and identity confusion (Perel, 2017). I’ve had two extremely long marriages to two completely different women, literally back-to back. When I left my second marriage, it felt like I was leaving both of them. Processing that grief took 4 years.

• Relocation & Moving Stress: Adapting to a new place can leave people feeling disconnected, uprooted, and socially isolated.

• Midlife Uncertainty: The so-called "midlife crisis" is often a liminal state where individuals reassess their purpose and direction (Jung, 1933).

How to Navigate Liminal Anxiety

The discomfort of liminal spaces can’t be avoided, but it can be managed and reframed. Here are key strategies to help you move through these transitions with greater ease:

You Must Name It and Normalize It

Simply recognizing liminal anxiety for what it is—an expected response to uncertainty—can help lessen its grip. You are not "failing at life"; you are in a natural stage of transformation (Turner, 1969).

Anchor Yourself in Profound, And Yet Small Rituals

When everything feels uncertain, create small daily rituals that bring stability—whether it’s morning coffee, journaling, or an evening walk. These habits provide a sense of continuity in the midst of change.

Embrace the 'Messy Middle'

Instead of rushing to "figure things out," practice radical acceptance of this ambiguous phase. Growth happens in discomfort. Ask yourself, What can I learn from this uncertainty? (Brown, 2012).

Seek Micro-Wins

Big transitions can feel paralyzing, so focus on small, achievable goals. Instead of stressing about finding your dream job, commit to networking once a week. Instead of feeling lost after a breakup, explore a new hobby. Celebrate changing your oil, if need be.

Connect with Others Who Understand

Liminal anxiety is less lonely when shared. Seek same-sex support from those going through similar transitions—whether it’s a support group, friends, or therapy.

Reframe Fear as Opportunity

Uncertainty brings possibility. Instead of focusing on what you’re losing, ask yourself: What new doors are opening? What new aspects of myself can I discover?

Final Thoughts

Liminal anxiety is an inevitable part of life, but it is also a profound invitation for growth.

Every major transformation—whether personal, relational, or professional—requires stepping into the unknown.

By embracing the discomfort, leaning into curiosity, and trusting the process, you can turn uncertainty into an opportunity for self-discovery and resilience.

Be Well, Stay Kind, and Godspeed.

REFERENCES:

Arnett, J. J. (2000). Emerging adulthood: A theory of development from the late teens through the twenties. American Psychologist, 55(5), 469-480.

Brown, B. (2012). Daring greatly: How the courage to be vulnerable transforms the way we live, love, parent, and lead. Gotham Books.

Campbell, J. (1949). The hero with a thousand faces. Princeton University Press.

Jung, C. G. (1933). Modern man in search of a soul. Harcourt, Brace & World.

Kahneman, D. (2011). Thinking, fast and slow. Farrar, Straus and Giroux.

Perel, E. (2017). The state of affairs: Rethinking infidelity. HarperCollins.

Suzuki, D. T. (1959). Zen and Japanese culture. Princeton University Press.

Turner, V. (1969). The ritual process: Structure and anti-structure. Aldine Publishing.

Watts, A. (1951). The wisdom of insecurity: A message for an age of anxiety. Pantheon Books.