Navigating “Adulting”: Psychological Strategies for Managing New Responsibilities and Life Transitions
Introduction
On a drizzly afternoon in Perth, Maya stands in the tiny kitchen of her first flat. After years of schooling she has finally left home, yet freedom comes with a string of tasks she hadn’t imagined. The rent and utilities are due. Her casual shift at the café means she has to juggle lectures and rosters, and she spends her evenings hunting for a job that will lead to a career. Her partner lives in another city, so daily phone calls are their lifeline. Somewhere between paying bills and searching for work she is also trying to eat well, move her body and get enough sleep. She can’t escape the feeling of being “in‑between” – no longer a teenager but not yet sure she meets society’s markers of adulthood. Research shows Maya is not alone; emerging adults experience heightened stress because the transition is stretched by long periods of study, delayed financial independence and wider social changes [1]. The term adulting, popularised on social media, captures the sensation of struggling with the everyday work of being an adult.
In this article, adulting refers to taking on roles and responsibilities traditionally associated with adulthood, such as financial independence, career development, running a household and nurturing relationships. It parallels psychologist Jeffrey Arnett’s concept of emerging adulthood, a developmental period roughly between 18 and 29 years marked by identity exploration, experimentation, instability, self‑focus and a sense of being caught between adolescence and adulthood [2]. Adulting emphasises not only the practical tasks but also the psychological adjustments required during this phase. The purpose of this article is to demystify adulting by describing the challenges that make it stressful and summarising evidence‑based psychological strategies that can help young people manage new responsibilities. Although adulting can provoke anxiety, the skills it demands can be cultivated through self‑reflection, supportive relationships and structured interventions. Australian English is used throughout, and cultural and socioeconomic diversity is acknowledged to make the information relevant to a wide audience.
Conceptualising “adulting”
From adolescence to emerging adulthood
Emerging adulthood is recognised as a distinct period in industrialised societies [2]. It differs from adolescence because individuals have greater autonomy over their daily lives but have not yet committed to enduring roles such as a long‑term job, marriage or parenthood. In many countries those milestones are delayed by extended education and economic uncertainty, so young people often remain in a liminal space longer than previous generations [1]. Adulting, then, involves mastering the everyday responsibilities associated with those milestones. It goes beyond biological maturity and demands new skills and mindsets.
Domains of adult life
Several overlapping domains define adulting.
Independence encompasses leaving home, making decisions without parental oversight and taking responsibility for outcomes. Moving out of the family house is a tangible step, but true independence includes paying one’s own way and learning to advocate for oneself.
Career development involves securing employment and building vocational skills amid a competitive labour market. Extended transitions between study and steady work can heighten uncertainty and stress [1].
Financial management includes budgeting, paying bills, saving and, for some, investing. A large American study of more than 19 000 young adults found that 17 % reported significant financial distress; those who were distressed had more than a six‑fold increase in the risk of serious psychological distress [3]. Young adults who care for their financial affairs and trust institutions report higher financial well‑being, whereas impulsiveness and relentless future planning can undermine it [4].
Relationships encompass forming and maintaining friendships, romantic partnerships and family ties. The quality of social support, rather than the size of one’s social network, is a strong predictor of well‑being; in a longitudinal study, higher perceived support at age 19 predicted fewer depressive and anxiety symptoms at age 20 [5].
Identity and purpose involve clarifying values and long‑term goals and building a coherent sense of self across contexts. Identity formation is an ongoing process well into the twenties [6].
Well‑being and self‑care refer to managing physical and mental health, time and personal growth while facing environmental stressors. Failing to look after sleep, nutrition and exercise makes every other domain harder to manage [7].
Historical and cultural context
In earlier generations the path to adulthood was shorter and more predictable. Finishing school, getting a job, marrying and having children often happened in quick succession. Today, economic changes, longer education and insecure employment stretch this transition over a decade [1]. A large survey from Russia showed that contemporary markers of adulthood now include relationship status, education, material well‑being, living arrangements, parental status, employment and even substance‑use behaviours [8]. In other words, the benchmarks have broadened.
Cultural differences also shape adulting. People in individualistic Western societies often value independence and personal choice, whereas collectivist cultures still emphasise marriage and family obligations as markers of adulthood [9]. Within Australia, Aboriginal and Torres Strait Islander communities may conceptualise adulthood through kinship responsibilities and community roles rather than individual milestones. Globalisation and digital media add further complexity. Social media normalises adulting struggles but can amplify comparison and anxiety. At the same time, online financial services and mental‑health resources reduce barriers to support. The COVID‑19 pandemic highlighted how unexpected events disrupt traditional transitions, increasing financial uncertainty and delaying independence [10].
Everyday responsibilities
Adulting requires juggling many tasks. Managing money means budgeting, paying bills on time, dealing with debt and planning for the future. Research shows that financial literacy, mental budgeting and self‑control significantly improve financial well‑being [11], while high financial worry is linked with increased psychological distress [3]. Investment literacy combined with the use of professional advice leads to better financial management behaviours [12].
Finding and keeping work involves searching for jobs, negotiating contracts, networking and developing new skills. Precarious employment or extended unpaid internships add to uncertainty [1]. Running a household requires cooking, cleaning, organising living spaces and arranging repairs – skills often taken for granted until one has to perform them alone.
Relationship maintenance becomes more complex when emerging adults negotiate changing dynamics with parents, peers and partners. Social support fosters resilience; the earlier longitudinal study of youth found that perceived support at age 19 predicted fewer depressive and anxiety symptoms at age 20 [5].
Health and self‑care encompass attending medical and dental appointments, maintaining sleep routines, and engaging in exercise. Recent evidence suggests that unmet medical needs, chewing difficulties and experiences of accidents or addiction significantly impact depression and subjective stress and can be even more consequential than traditional demographic factors [13]. Taking care of oral health and trauma recovery is therefore part of adulting.
Finally, identity work is the process of exploring educational, vocational and relational options and weaving them into a coherent story. Prolonged identity uncertainty has been linked to psychosocial difficulties and low self‑esteem [6].
Theoretical frameworks for understanding adulting
Developmental theories
Jeffrey Arnett’s theory of emerging adulthood explains why this period feels ambiguous. It describes a stage characterised by identity exploration, experimenting with possibilities, feeling “in‑between,” focusing on oneself, focusing on others and experiencing instability [2]. These features explain why young people often delay commitments and why adulting feels less linear than it did for previous generations.
Erik Erikson’s psychosocial model highlights that adolescence is about resolving the conflict between identity and role confusion, while early adulthood centres on intimacy versus isolation. A secure sense of self lays the groundwork for forming intimate relationships. Prolonged exploration without commitment can lead to lingering role confusion and anxiety.
Contemporary identity research proposes a dual‑cycle model in which individuals move through cycles of exploration and commitment across domains such as work and relationships. These cycles continue into young adulthood [14]. Narrative models emphasise that people create autobiographical stories to integrate their past, present and future; narrative complexity and coherence correlate with psychological well‑being[15]. Identity development therefore involves both choosing roles and making sense of experiences.
Resilience as a process
Resilience was once thought of as a fixed trait, but modern perspectives view it as a dynamic process. A scoping review of resilience among transition‑age youth with serious mental illness noted that resilience involves personal characteristics, environmental resources and self‑regulatory strategies that interact over time [16]. The review identified five core elements: facing adversity, drawing on personal strengths, accessing external support, regulating oneself and achieving positive adaptation [17]. In the context of adulting, resilience enables young people to navigate financial hardship, academic setbacks and relational challenges.
Evidence on the psychological impact of adulting
Most mental disorders begin before the age of 25 [18], and suicide is the fourth leading cause of death among people aged 15–29 [19]. Anxiety and stress rise with intolerance of uncertainty and fall with mindfulness; women tend to report higher intolerance of uncertainty than men [20]. When emerging adults perceive themselves as failing to meet expected milestones, they report higher levels of stress, anxiety and depression [21]. Conversely, achieving markers of adulthood and having a strong subjective adult identity are associated with higher life satisfaction and well‑being [22].
Protective factors include mindfulness, social support and adaptive emotion regulation strategies. Mindfulness reduces anxiety and stress by helping individuals detach from negative thoughts [20]. In a hierarchical regression analysis, intolerance of uncertainty and mindfulness together explained 27 % of the variance in anxiety [20] and 31 % of the variance in depression [23], with mindfulness partially mediating the relationship. Social support buffers against depression and anxiety [5]. Cognitive reappraisal – reframing a stressful situation in a more positive light – is among the strongest predictors of well‑being [7].
What interventions work?
Mindfulness‑based stress reduction (MBSR): A 2024 meta‑analysis of MBSR for university students found small to moderate reductions in anxiety (standardised mean difference ≈ –0.29), depression (–0.32) and perceived stress (–0.41); it increased mindfulness, self‑kindness and physical health [24]. These findings suggest that learning to pay attention to the present moment without judgement has tangible benefits.
Low‑intensity cognitive‑behavioural therapy (CBT): A meta‑analysis of low‑intensity CBT for generalised anxiety disorder showed moderate effect sizes, with reductions in anxiety (g ≈ –0.63), depression (g ≈ –0.48) and worry (g ≈ –0.64) compared with control conditions [25]. Low‑intensity CBT often involves self‑help materials or brief therapist support, making it accessible to those with limited time or resources.
Acceptance and commitment therapy (ACT): A 2025 meta‑analysis found that ACT improved depressive symptoms (SMD ≈ –0.66), anxiety (–0.43) and psychological flexibility (0.50) [26]. ACT encourages acceptance of difficult emotions, cognitive distancing from unhelpful thoughts, clarification of personal values and committed action. Face‑to‑face delivery was more effective than online formats [26].
Despite these promising findings, most studies are conducted with university students in high‑income countries, so results may not generalise to all cultures and socioeconomic backgrounds. Cross‑sectional surveys identify associations but cannot confirm causality; randomised controlled trials (RCTs) and meta‑analyses provide stronger evidence but are less common. Longitudinal cohort studies are needed to track the impact of adulting and interventions over time.
Psychological strategies for decision‑making and coping
Cognitive‑behavioural strategies
One of the simplest yet most powerful CBT techniques is cognitive restructuring, which involves identifying unhelpful thoughts (such as “I’ll always be broke” or “I’m a failure”) and replacing them with more realistic interpretations. Reframing finances as a solvable problem, rather than a catastrophe, reduces distress and encourages practical action. Problem‑solving therapy guides individuals to define a problem, brainstorm solutions, weigh pros and cons, implement a plan and evaluate the outcome. Evidence from the low‑intensity CBT meta‑analysis suggests that such structured interventions meaningfully reduce anxiety and worry [25]. Behavioural activation encourages people to engage in rewarding activities even when motivation is low, and graded exposure helps them confront feared tasks in small steps. Relapse prevention involves noticing triggers for avoidance or overspending and planning how to respond.
Mindfulness and acceptance‑based approaches
Mindfulness practices teach individuals to observe thoughts and feelings without judgement.Mindfulness‑based stress reduction courses typically include meditation, gentle yoga and body awareness exercises. The meta‑analysis mentioned earlier showed that MBSR improves anxiety, depression and stress and enhances self‑kindness and physical health [24]. Participants learn to respond rather than react to stress and to cultivate self‑compassion when they make mistakes.
Acceptance and commitment therapy encourages people to accept painful emotions, distance themselves from unhelpful thoughts, clarify values and take committed actions aligned with those values. In the 2025 meta‑analysis, ACT increased psychological flexibility – the ability to adapt one’s behaviour in the service of personal values – while reducing depression and anxiety [26]. ACT emphasises that you don’t have to eliminate uncomfortable thoughts to move forward; instead, you can choose actions consistent with what matters to you.
Skills from dialectical behaviour therapy (DBT), such as distress tolerance and emotional regulation, can help manage intense emotions and impulsive behaviours. Mindful self‑compassion fosters a kind, non‑judgemental stance towards one’s own struggles, which counters perfectionism and reduces shame.
Goal‑setting and self‑regulation
Setting SMART goals – specific, measurable, achievable, relevant and time‑bound – helps turn intentions into actions. For example, “apply for two jobs by Friday” or “cook dinner three times this week” is more effective than “be healthier.” A scoping review of goal‑oriented practices found that focusing on goals encourages open dialogue between clients and practitioners, promotes shared decision‑making and enhances self‑regulation [27]. Self‑efficacy – belief in one’s ability to succeed – predicts persistence; it can be built through mastery experiences, vicarious learning and constructive feedback. Time management strategies like scheduling, prioritising tasks and using techniques such as the Pomodoro method reduce procrastination. Relapse prevention planning identifies barriers (like unexpected expenses) and develops backup plans.
Financial literacy and stress management
Financial well‑being is a key pillar of adulting. Psychoeducation – short courses or online modules on budgeting, debt management, tax basics and saving – significantly improves young adults’ financial well‑being [11]. Coaching and mentoring encourage young adults to seek professional advice; investment literacy combined with advice improves financial behaviours [12]. CBT for financial anxiety addresses catastrophic beliefs about debt and reframes limited income as a temporary challenge rather than a permanent trap. Mindfulness can help individuals notice urges to overspend without acting on them. Because financial distress is linked to psychological distress [3], policy interventions that address job insecurity, wage stagnation and housing affordability are crucial. Individual strategies work best when structural barriers are simultaneously addressed.
Relationship building and social support
Strong relationships can buffer stress and promote well‑being. Communication and empathy skills – such as active listening, expressing needs clearly and practising gratitude – improve interactions with family, friends and romantic partners. Attachment‑informed approaches encourage individuals to recognise patterns like anxious or avoidant attachment and to develop more secure ways of relating. The quality of perceived support, rather than the number of friends, predicts well‑being [5]. Community groups and online forums can be lifelines for young adults who feel isolated or whose parents have mental illness [5]. They provide validation and reduce stigma. Relationship education programmes, often integrated into schools or universities, show modest reductions in depressive symptoms and improvements in social skills [28].
Finding purpose and meaning
Identity formation involves exploring options and making commitments across work, relationships and beliefs. Ongoing exploration into the twenties is normal and can lead to a richer self‑concept. Techniques from ACT help individuals clarify their values and align their behaviours with those values. Narrative or strengths‑based therapies encourage people to craft coherent life stories that integrate past challenges and future hopes; narrative complexity and coherence are associated with higher psychological well‑being [15]. Psychologist Carol Ryff’s model of eudaimonic well‑being emphasises self‑acceptance, purpose in life, personal growth, autonomy, positive relationships and environmental mastery [7]. Pursuing activities that nurture these dimensions – volunteering, learning, activism or creative pursuits – supports flourishing beyond simple happiness.
Case studies and illustrative examples
Priya’s budgeting breakthrough. Priya, a 22‑year‑old university student in Perth, is juggling casual work and study. She feels overwhelmed by credit‑card debt and worries about long‑term savings. Through a financial literacy workshop she learns how to create a budget and challenge catastrophic thoughts (“I’ll never be financially secure”) using CBT. She sets a goal to pay $50 extra each month on her credit card and tracks her spending. Within a few months her debt begins to shrink and her anxiety eases. She realises that financial skills and realistic thinking reduce worry as much as paying off the debt itself.
Amir’s cultural compromise. Amir, 25, comes from a collectivist family that expects him to work in the family business. He wants to pursue postgraduate study abroad. ACT helps him identify two core values – family loyalty and personal growth – and accept the tension between them. After discussing his feelings with his family, he agrees to work part‑time in the business while taking evening classes. He practises mindfulness to manage guilt and uses assertive communication to set boundaries. This compromise allows him to honour his family’s wishes while moving towards his own goals.
Sophie’s secure connections. Sophie, 21, has just moved in with friends and started dating. She worries about conflict and fears rejection due to an anxious attachment style. Through a university relationship skills programme she learns active listening, “I statements,” and how to take breaks during arguments. She also explores her attachment patterns in counselling. Over time she develops more secure relationships and notices a drop in anxiety and conflict.
Lucas’ search for purpose. Lucas, 24, has tried several jobs but feels directionless. A narrative therapist encourages him to reflect on his life story and identify recurring themes of resilience and curiosity. Lucas realises he is passionate about environmental sustainability. He enrols in a certificate programme in ecological conservation and volunteers at a community garden. Aligning his actions with his values gives him a sense of direction and satisfaction.
Mei’s digital toolkit. Mei, 20, balances study and part‑time work but feels too busy or embarrassed to seek in‑person help. She discovers mindfulness videos and a CBT workbook on YouTube. By following guided meditations and completing worksheets, she learns to cope with stress and procrastination. While digital resources do not replace professional care, they provide accessible support and motivate her to engage in therapy later [10].
Critical evaluation and controversies
The word “adulting” sparks debate. Critics argue that it trivialises legitimate developmental challenges and frames ordinary responsibilities as extraordinary, potentially infantilising young adults. Others counter that it validates a common struggle and normalises seeking help. The concept is also culturally specific; much of the research on emerging adulthood comes from Western, educated, industrialised, rich and democratic (WEIRD) societies. In communities where young people take on adult roles earlier out of necessity or where extended kinship networks reduce individual autonomy, the idea may not apply [9]. Indigenous perspectives often emphasise communal responsibilities over individual milestones.
Another concern is pathologising normal stress. High levels of uncertainty and self‑doubt are typical during emerging adulthood, yet some interventions risk medicalising everyday experiences. Practitioners need to distinguish between temporary struggles and clinical disorders. Evidence gaps remain: while meta‑analyses support mindfulness, CBT and ACT, effect sizes are modest and the quality of studies varies [24][25][26]. Many interventions are tested in university settings, which may not translate to community samples or culturally diverse populations. Digital mental‑health resources are abundant but vary widely in quality; issues of privacy, misinformation and cultural appropriateness need careful consideration [10].
Implications for practice
For clinicians
Therapists working with emerging adults can integrate CBT, mindfulness and ACT into individual and group sessions. They should include goal‑setting, financial psychoeducation and relationship skills training as part of treatment plans. Assessing a client’s cultural background, socioeconomic circumstances and family obligations helps tailor interventions. Normalising uncertainty and highlighting strengths fosters resilience. Encouraging clients to build social support networks and access community or digital resources adds depth to therapy.
For educators and universities
Schools, TAFEs and universities can embed life‑skills programmes in curricula. Classes on budgeting, job‑search skills, digital literacy, mental‑health literacy and communication can prepare students for adulting. Peer mentoring and accessible counselling services are vital. When students understand that everyone struggles with adulting, stigma reduces and help‑seeking increases.
For policy‑makers
Structural factors profoundly influence adulting. Policies that improve housing affordability, regulate insecure employment and invest in education and healthcare can reduce stress and increase opportunities. Subsidised mental‑health and financial counselling services should be available in rural and urban areas. Programmes designed for Indigenous and migrant youth need to be culturally safe and community led. Because financial distress is closely tied to psychological distress[3], economic policies serve as mental‑health interventions.
For parents and communities
Parents and elders can support young adults by recognising that the path to adulthood has changed. Offering guidance without imposing outdated expectations helps maintain connection while respecting autonomy. Open conversations about finances, relationships and mental health foster trust. Community support systems and intergenerational mentoring provide additional safety nets.
For digital platform developers
The popularity of mental‑health and financial advice content online calls for responsibility. Developers should ensure that digital resources are evidence based, culturally inclusive and accessible. Partnering with health professionals can improve quality. Attention to privacy and data security is essential; users must understand how their data will be used [10].
Ethical and cultural considerations
Respecting cultural differences is crucial. In collectivist cultures or Indigenous communities, family and community responsibilities may take precedence over individual autonomy. Practitioners should avoid imposing Western milestones or models as universal benchmarks. They need to differentiate between normative developmental stress and clinical disorders and use language that validates difficulty without stigmatising it. Socioeconomic inequities mean that not all young adults have equal access to education, housing, healthcare or digital resources. Those from marginalised groups are more likely to experience financial and psychological distress [3]. Services must be designed to reduce inequity and ensure cultural safety. Young adults should be active participants in decisions about their care; digital interventions must adhere to privacy standards and fully inform users about potential risks. Finally, there are many legitimate ways to become an adult: some may not pursue tertiary education or marriage; others may return to study later or choose to remain single. The goal of support is to help individuals create meaningful lives according to their own values.
Future directions and research needs
Longitudinal studies are needed to follow emerging adults over time and examine how financial literacy, social support, identity formation and psychological interventions interact to influence long‑term outcomes. Future RCTs should compare multiple interventions (for example, CBT versus ACT versus mindfulness versus financial literacy programmes) in community settings with diverse participants. Researchers should evaluate digital interventions that combine psychological strategies with financial education and social support, taking into account digital literacy, access and cultural adaptation. Cross‑cultural studies are essential to understand adulting in non‑Western and Indigenous contexts and to design culturally appropriate interventions. Investigating intersectionality – how gender, ethnicity, socioeconomic status, disability and sexual orientation interact to shape adulting experiences – will improve the tailoring of support. Finally, evaluating the impact of policy changes (such as housing subsidies or income support) on adulting stress and well‑being will help governments invest in effective solutions.
Conclusion
Adulting encapsulates the challenges that young people face as they move from dependence to full participation in society. Emerging adulthood is a period of identity exploration, instability and self‑focus [2], compounded by prolonged education and economic uncertainty [1]. The evidence shows high prevalence of stress, anxiety and depression in this age group, but it also highlights protective factors such as social support [5], mindfulness [20] and adaptive emotion regulation strategies [7]. Psychological interventions like CBT, mindfulness‑based stress reduction and ACT offer effective tools for managing responsibilities and fostering resilience [24][25][26], and financial literacy and relationship skills are integral to coping with real‑world demands [11][5].
The central message is optimistic: adulting skills are not innate but can be learned. By understanding developmental theories, appreciating cultural diversity and applying evidence‑based psychological strategies, young adults can navigate new responsibilities with confidence. Families, communities and institutions play essential roles in creating environments that support this journey. Through continued research and thoughtful policy, emerging adults in Australia and beyond can thrive as they embrace the joys and challenges of adulthood.
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