12 Positive Ways to Deal With Post-Graduation Anxiety

New graduates are no strangers to post-graduation anxiety. That feeling is only exacerbated by the past few years when Covid circumstances interrupted... everything!

As a result, the classes of 2020 through at least 2024 feel robbed of the social life, college friends, and transformational experience they were promised.

Oh, and there's also the whole debt thing. 

Everyone knows graduating from college is bittersweet. Although it’s a special time to celebrate your accomplishments and look ahead to your future, it’s also a time where you have to say goodbye to friendships, a consistent routine, and (often grueling) term papers. 

Why Post-College Anxiety Happens

What no one tells you about life after college is the rollercoaster of emotions you experience after graduation. How did nobody teach us about this transition into real life?

You've barely packed your last box to move out of the dorm and you're expected to have a full-time job offer and five years of experience to show off in your job applications. The job hunt alone can bite off a nice chunk of your self-esteem.

Even if you’ve landed a great job, found an apartment, and can even afford to start paying back your student loans without giving up your coffee addiction, it’s not unusual to still feel lost in your career or who you are as a young adult. 

If you're like many recent graduates feeling a real failure to launch, you are completely normal. 

Post-graduation depression and anxiety often impact those of us who are having a difficult time transitioning into adulthood. Some folks feel that uncertainty for many years afterward.

Whether it’s stressing about finding a job or feeling unsure about your chosen career path, it’s really easy to fall into a funk after graduation. What’s important to remember, however, is that you’re not alone in this journey.

Symptoms of Post-Graduation Depression

Yeah, it's a real thing. 

Feelings of sadness or loneliness are natural right after you throw your cap into the air. We've lived our entire lives so far with structure, schedules, and peers navigating the same exact milestones.

This is a seriously tough life transition, so it's completely normal to feel grief about the close of a huge chapter in your life. 

While it's not an official diagnosis, “post-graduation depression” is real. In fact, the absence of an official diagnosis is largely due to the lack of studies around the phenomenon. 

Some symptoms of post-graduate depression mimic the very real symptoms of depression, including:

12 Tips to Help to Avoid Post-Graduation Anxiety

If you're already in it, take a deep breath. College graduation was ten minutes ago and you're basically still humming pomp and circumstance. 

While your college experience is over, your memories remain. With the loss of education structure, recent grads can build their own lives. 

As you enter the real world, try to shift your mindset. Try to trash the expectations that have been laid out for you. Try to see rejection as a learning experience. This is only the first semester of the rest of your life. 

Finally, if your post-grad depression feels like more than your run-of-the-mill sadness, speak to someone. Here are some resources for you:

1. Give Yourself Grace

Take a minute to breathe and think about what you've just accomplished.

As soon as you graduate from college, it’s super easy to obsess over your “five-year plan”, or perhaps the fact that you don’t have a plan in place at all. Before you start worrying about where you want to be in the next five years, focus on the fact that you’ve just graduated from college—an accomplishment, in and of itself!

Honestly, take this advice into every facet of your life. We put a ton of pressure on ourselves at every turn. Cut that out right now and create some mantras to remind yourself of how amazing you are. 

2. Stop Comparing Yourself to Others

One of the biggest lessons you’ll learn after college is that every person will reach success at his or her own rate. Although you’ll have friends who excel in their careers faster than you, it’s important that you don't compare yourself to others and their successes.

Everyone (even and especially you) will have a moment to shine. Just be patient and the right opportunity will come your way. 

3. Invest in Something You're Passionate About

As a college student, you probably didn’t have much time to do the things you truly love. If you’re passionate about cooking, painting, or even playing a sport, find a way to bring those hobbies back into your life. Investing yourself in your passions is a great way to re-energize and regain focus. 

4. Start a New Hobby Outside of Your Comfort Zone

On the other hand, if you’re struggling to find something you’re passionate about, explore a new interest. Whether it’s signing up for a hot yoga class or learning how to grow an herb garden, or experiment with new hobbies. Who knows, you might discover a new passion and make some new friends along the way! 

5. Surround Yourself With A Solid Support System

Don’t lose touch with the valuable relationships you made in college. Even if you’re hundreds of miles away from everyone, don’t let your closest relationships disappear. These people will always be here for you, especially when you need them most. 

Talk to your trusted people. Saying things aloud is helpful in a myriad of ways for both parties. It helps bring clarity to ideas. It helps to relate to another person and to feel less alone. It helps to set up a system of care and accountability as you navigate huge milestones like graduating!

6. Focus on the Present

Remember that five-year plan mentioned earlier?

Well, it might be a good idea to put it on hold for now. Instead of getting caught up in your future self, start creating the person you dream of being today. Live in the moment and appreciate the simple things in your life, and most importantly, think about everything you can be grateful for right now.  

7. Don't Sweat the Big Stuff

One of the biggest stressors of being an adult is coping with student loan debt. Although this seems like a huge weight on your shoulders, don’t allow it to consume your life. Remember, there will always be a way to make your payments, even if it means picking up a second part-time job. 

8. Don't Neglect Your Body and Mind

A positive attitude begins with a healthy body and mind. While it might seem like common sense, make sure you’re eating healthy, getting enough exercise, and giving yourself adequate sleep.

After college, your body will start telling you that it can’t do all-nighters or thrive off of junk food anymore. Yes, this means the alcohol-fueled Tuesday night parties are likely over. Trust me, you won't miss them.

When you focus on creating the best version of yourself—inside and out—you’ll feel more positive about your goals. 

9. Make Some Power Moves 

Have you ever wanted to run a half marathon? Is it one of your dreams to write a book? Whatever has been on your bucket list, now is the perfect time to cross it off.

By investing your energy in goals both in and outside of your career, you’ll discover a whole new meaning to personal accomplishments. We have a few ideas for some Power Moves you can make to get going! 

10. Talk to a Therapist

If you can't seem to shake your negative perspective or extreme sadness, speak with a professional therapist. With online therapy like BetterHelp or Talkspace, therapy has never been more accessible to the masses.

11. Find a Professional Mentor

If your anxieties are more rooted in the job market, endless job applications, failed job interviews, and the impossibility of getting your career kick-started, seek the other type of professional help, a mentor.

Find a career coach to help you to make informed decisions about your next career moves. 

12. Trust the Journey

There will be many highs and lows during your first year in the post-grad world. Whether it’s landing a dream job or dealing with your car breaking down, have trust that everything will be OK in the end.

Transitioning into the post-grad world doesn’t have to be overwhelming. As long as you believe in yourself and trust what the future holds, everything will work out just fine. 

You’ll also discover that the moment you stop worrying about how everything “should” be, you’ll see more opportunities to create the life you’ve always dreamed of living.