Graduated… Now What?! Coping with Job Search Anxiety in an Uncertain Economy
You’ve worked hard, crossed the finish line, and earned your degree—congrats. Now comes the part no one quite prepares you for: trying to find a job in a shaky economy, while managing the anxiety, pressure, and uncertainty that can come with it. This has been a huge topic for many of my clients lately.
If you're feeling stuck, stressed, or spiraling, you're not alone. Many of the young adults I work with are navigating the same post-grad pressure cooker:
➡ “What if I don’t find a job?”
➡ “What if I picked the wrong major?”
➡ “What does my future even look like?”
The good news? You don’t have to push through it alone. There are evidence-based ways to care for your mental health, even when the world feels out of your control.
🧠 Understand What You're Feeling (and Why)
Your brain loves predictability, so when you’re faced with a sea of unknowns—no job offer, no routine, no clear direction—it makes sense that anxiety shows up. With CBT (Cognitive Behavioral Therapy), we explore how your thoughts (“I’ll never get hired”) can affect your emotions and behaviors—and learn to challenge those patterns with more balanced, realistic thinking.
Try this CBT skill:
Write down your anxious thoughts and ask:
What’s the evidence for and against this?
Is this thought helping or hurting me?
What would I say to a friend feeling this way?
🌿 Be Present with What Is, Not Just What Should Be
It’s easy to get stuck in future-tripping:
“What if I’m unemployed for months?”
“What if everyone else is ahead of me?”
Mindfulness and ACT (Acceptance and Commitment Therapy) can help you unhook from these spirals and connect to the present moment. ACT encourages you to acknowledge difficult thoughts without letting them run the show—and choose actions that align with your values, even when things feel uncertain.
Try this ACT grounding exercise:
Pause. Take a deep breath. Notice:
3 things you can see
2 things you can hear
1 thing you can feel
Now ask yourself: What small step can I take today that moves me toward the kind of life I want?
🧭 You Can Feel Lost and Still Move Forward
DBT (Dialectical Behavior Therapy) reminds us two things can be true:
You’re struggling with the job search
And you’re doing your best to take care of yourself
Instead of all-or-nothing thinking (“If I don’t land a job soon, I’m a failure”), DBT encourages radical acceptance and emotional regulation strategies to help you ride the wave without getting overwhelmed.
Try this DBT tip:
Name your emotion (ex: “I feel anxious and discouraged”)
Then ask: What do I need right now to care for myself in this feeling?
🌱 Progress Isn’t Linear (and That’s Okay)
There is no perfect timeline. No single “right path.” What is real: your growth, your effort, and your ability to stay connected to your values—even when life feels uncertain.
You don’t have to wait until you “have it all figured out” to get support. In fact, this is exactly the moment therapy can help. If you're a recent grad or young adult feeling overwhelmed, anxious, or stuck, therapy can help you build the skills to move forward—with clarity, compassion, and confidence.
I work with clients through trauma-informed, evidence-based care (including CBT, ACT, DBT, and EMDR). Feel free to reach out for a free consultation if you’d like more support during this time.