Summer Transition Anxiety: Supporting Young Adults Through Life Changes
Summer used to mean freedom, but as we get older, pressure sets in. If you’re a young adult navigating internships, job searches, or that weird limbo between school and “real life,” you’re not alone in feeling anxious about all the changes happening right now.
Why Does This Summer Transition Hit Different?
Unlike the predictable rhythm of school years, summer transitions are messy. You might be:
• Starting your first “real” job and wondering if you belong
• Living at home again and feeling like you’re moving backward
• Watching friends land dream internships while you’re still figuring things out
• Dealing with the pressure to have “the best summer ever”
That Imposter Syndrome Voice
“Everyone else seems to have it figured out.”
“I’m going to mess this up.”
“They’re going to realize I don’t know what I’m doing.”
Does this sound familiar? Imposter syndrome loves transitions because everything feels uncertain. But here’s the thing: feeling like you don’t belong is often a sign that you’re growing.
Quick Strategies That Actually Help
The 3-3-3 Rule for Anxiety
Here is a quick tip from us that you can try now: when overwhelmed, name 3 things you can see, 3 sounds you can hear, and move 3 parts of your body. It brings you back to the present moment.
Reframe Your Internal Narrative
Instead of “I don’t know what I’m doing,” try “I’m learning as I go.” Instead of “I’m behind,” try “I’m on my own timeline.” Positive thinking and CBT can assist with this.
The Good Enough Principle
You don’t need to be perfect at your internship on day one. You don’t need to have your entire career mapped out. Good enough IS actually good enough.
Create Micro-Routines
When everything feels chaotic, small consistencies help. Maybe it’s morning coffee, a short walk, or texting a friend. These anchors matter more than you think when creating a routine for yourself.
When Summer Feels Like Too Much
If you’re dealing with depression or anxiety, summer transitions can feel especially overwhelming. It’s okay to:
• Take things one day at a time
• Ask for help from family, friends, or a therapist
• Recognize that feeling stuck doesn’t mean you ARE stuck
• Give yourself permission to not have everything figured out
Remember: your worth isn’t determined by your summer internship, job status, or how “productive” you are. Growth happens in the messy middle, not just at the finish line.
If you’re struggling with anxiety, depression, or life transitions, therapy can provide personalized tools and support. EMDR, CBT, and DBT are all evidence-based approaches that can help you navigate these challenges with greater confidence and resilience. We specalize in online virtual therapy in NJ, virtual therapist in DE, online counseling in PA, and online virtual therapy in CT. Contact today for a consultation.