Explore your feelings

“When a client says they aren’t happy with their life, it’s time to help them come to understand what they’re actually upset about,” says Doyle. “Is it about not achieving a certain goal, ‘letting down’ their family or not ‘keeping up’ with friends? Or are they truly dissatisfied with their current reality?” Jha adds that it’s also worth thinking about which expectations are yours and which ones are inherited from culture or society.

Assess your social circles

“Surround yourself with people who live different types of lives,” says Jha. “This will help you see there isn’t just one path.” Duncan suggests widening your search for role models and mentors: “It can be tempting to look only to those who’ve achieved the things we feel we should achieve, but it’s worth considering what you might learn from those who’ve made different choices about career, relationships and family.”

Take action

“Accepting the things we can’t change and being courageous about the things we can can be really empowering,” says Duncan. “Taking meaningful action is a useful antidote to anxiety. Working towards small, achievable goals increases our sense of agency and stability.” Jha agrees: “Rather than focusing on the imagined alternative, ask yourself: what specific aspects am I craving? Is it more autonomy? Deeper connections? A greater challenge? This clarity helps you take targeted action within your current context.”

Practise gratitude

“Practising gratitude and appreciation can have a powerful impact on our outlook,” says Duncan. “Develop a daily practice of scribbling down three good things you have in your life, rather than ruminating on the things you might feel are lacking.”

Do more of what brings you joy

“This can be as simple as watching more films, reading more books, going for longer runs or having more coffee with friends,” says Doyle.

Ditch the social media comparisons

“The curated, filtered world of social media presents a distorted, aspirational image of reality,” says Duncan. “If we consume a lot of it, our real life – filled with setbacks, imperfections and mistakes – can end up feeling a bit shabby and dull in contrast.” Doyle suggests placing restrictions and limits on social media use when you’re feeling unfulfilled or unhappy.

“Ageing is a privilege, so why do I still feel so much panic about approaching a milestone birthday?”