Being in a liminal space can be incredibly uncomfortable for most people. Brains crave homeostasis and predictability, and liminal space is everything but.
Origin of the Term
Anthropologist Arnold van Gennep first wrote about the concept of liminality when he developed the idea of the rites of passage. He defined a “rite of separation” (preliminary rite), rite of transition (liminal rite), and rite of incorporation (post-liminal rite). This transition theory explained that changes in people’s life stages follow this pattern. Liminal spaces can have harmful effects on mental health—if you let them. It is inevitable that you might encounter various liminal spaces throughout your life. In fact, life is just one liminal space between birth and death. We’ll explain some liminal spaces you might experience in your life and how to cope with the uncertainty.
Examples of Liminal Space
Let’s take a look at some examples of liminal space.
Physical Liminal Spaces
Perhaps a physical liminal space is easiest to understand. You are in physical liminal spaces all the time, but typically you often don’t notice them because you’re only there for fleeting moments. Think of a staircase. It takes you from one floor to another, and you often don’t think twice about your time on a staircase. But what about if you get stuck in a stairwell? Then, visions of horror movies might start racing through your head. Here are some other examples of physical liminal spaces:
AirportsHallwaysDoorways TrainsAirplanes Bridges
Emotional Liminal Spaces
More simply, a liminal space may be thought of as a transitionary period. People will face many different liminal spaces during all of life’s phases. Some will be longer than others and some will be harder than others, but, by definition, liminality has an endpoint. Here are some examples of emotional liminal spaces:
Divorce Moving Death of a loved one Graduations Illness
Metaphorical Liminal Spaces
Metaphorically, a liminal space exists any time there are two ideas that someone is vacillating between. A trapeze makes an excellent metaphor for this. Once you jump off the platform, you are literally swinging through the air, waiting to transition from where you came from to where you are going. You might also think of having to choose between two decisions. Maybe you need to choose between spending the evening with your romantic partner or your best friend. Until you make a decision, you are in a liminal space.
How Liminal Space Affects Your Mental Health
Most of the time, the liminal space itself is not dangerous, but people’s perception of it may be dangerous. Sometimes, it’s even beneficial. When liminal space is perceived as a danger, uncertainty, or a stressor, the feelings can lead to anything from anxiety to depression to suicidal ideation. More than just the fear of uncertainty, it becomes the fear that one will not have the emotional resources to cope. This leads to avoidant behaviors such as substance use or self-harm. Additionally, the fear of uncertainty may flood your body with stress hormones, making it even harder to come up for air. For more mental health resources, see our National Helpline Database. If existing in the liminal space becomes too much for you to deal with on your own, you might want to find a therapist to help you learn healthy ways to cope. On the other hand, beauty can lie in liminal spaces. Think of liminal spaces in architecture, like a beautiful atrium in the entryway of a museum. Liminality also can be an opportunity for transformation. It might not have been the path you would have chosen, but it is the path you are on now.
How to Tolerate Liminal Space
Everyone will deal with liminal space at one point or another. These periods can be tough, but they can be growth opportunities.
Practice Mindfulness
Much of the distress associated with being in a transitional period comes from fear or catastrophizing what might happen. So, stop for a moment to take stock of where you are right now. What does uncertainty feel like in your body? Then, observe your breath coming in and out as you remind yourself that you are OK in this moment.
Embrace Your Current State
Although the uncertainty of being in a liminal space may be challenging, you must accept that it is where you are now. The principles of dialectical behavioral therapy (DBT) can help you understand that, although you can’t control all circumstances, you can control your own thoughts, feelings, and reactions. For example, following the loss of a family member, you understand that you can’t change this fact, but you can choose to grieve in healthy ways.
Get Creative
Much of our entertainment and literature follows the hero’s journey—essentially, something happens, the hero goes on a journey following that event, and it profoundly changes them. Yet, whether it be fictitious or true-to-life, creativity might flourish in times of uncertainty. So, you might want to write or draw to express what it feels like to be in a liminal space.
A Word From Verywell
Regardless of where you’re at in life at the moment, you still have the opportunities to learn new things and discover more about yourself. If you’re really struggling during a period of transition, please reach out to a trained mental health professional.
