Teens, College and Young Adults
Life After Graduation
Graduation is often treated as a finish line, but many people feel more lost after it than before. Without the structure of classes and semesters, questions about work, identity and direction can get loud. Therapy can be a steady place to sort through this transition.
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When the Structure Disappears
School provides built-in milestones: semesters, grades and a clear next step. After graduation, those markers vanish. Some people feel free, and others feel unanchored or stalled. Both are understandable. Therapy can help you notice how the loss of structure is affecting your mood, sleep and motivation, and then build some structure of your own that fits where you are now. Even simple anchors like a regular wake time or weekly plans with a friend can help the days feel less shapeless.
Comparison Gets Loud
It can seem like former classmates have landed perfect jobs, moved to new cities or figured out exactly what they want. Comparison often focuses on highlights and leaves out the uncertainty everyone carries. CBT can help you notice comparison thoughts, consider whether they reflect the full picture and redirect attention toward steps that matter to you rather than someone else's timeline. Limiting time on certain apps for a while can also be a useful experiment.
Making Decisions Without a Perfect Answer
Choosing a job, a city or a next step can feel paralyzing when every option seems permanent. In reality, many decisions in your twenties can be adjusted later. Therapy can help you clarify what you value, list realistic options and test small steps such as an informational conversation or a short-term role. Taking action can reduce anxiety more than waiting for certainty. Each small step also gives you information you could not get by thinking alone.
Taking Care of Yourself in the Gap
Job searches and early jobs can bring rejection, long hours or financial stress. Keeping up routines like sleep, movement and time with friends can help you stay steady during the uncertainty. If low mood turns into hopelessness or thoughts of self-harm, call or text 988. Reaching out for support during a transition is a practical choice. It can also help to set small, achievable weekly goals so progress feels visible even when the bigger picture is still uncertain.
Start With a Conversation
Marie offers a free 15-minute consultation to talk through what is happening and whether her practical, collaborative CBT approach seems like a fit. Sessions are 50 minutes, and individual sessions are $200. Online therapy is available anywhere in Oregon, and you can ask about current Portland office availability if meeting in person matters to you. Bringing one or two concrete examples to the call is usually more useful than a full history.
Questions You May Have
Is it normal to feel worse after graduating?
Many people describe a dip after graduation. Talking about it can help you understand what is happening and what might help.
Can therapy help me choose a career?
Therapy is not career coaching, but it can help with the anxiety, self-doubt and decision-making that often come with career choices.
Marie Sarte, LCSW
A conversation is a place to start.
Request a free 15-minute consultation to discuss fit and practical questions.
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