Are you looking for ways to tackle those post graduation blues?
These are some signs that might point to post graduation depression, and some tips to manage them, prioritizing your mental health while you wait to see a professional!
As a practicing mental health therapist for young adults, post graduation depression is a similar experience I see among many college graduates. Often. It affects so many recent graduates, but often in unexpected ways.
Many people assume that post graduation blues are just about feeling sad about this transition period between college graduation and having to go out into the “real world,” but post-grad depression is a real thing, and can manifest in surprising ways. These signs and feelings can definitely feel confusing, but don’t forget you are totally valid!
Your first step should always be to contact a professional if you suspect you may have feelings of depression.
You are going to learn different signs for post graduation depression that you can look for, and different tips you can do in your daily life to help manage them until you’re able to meet with a professional.
After learning all about the depressive symptoms to look out for, you will have some new skills to help get you started on giving yourself the emotional support system you need!
Unexpected Signs of Post Graduation Depression
1. You Finally Have Free Time… and It Feels Terrifying
Why It’s Shocking: You couldn’t wait to get that freedom from exams and deadlines, but now that you have it, the lack of structure makes you feel lost and panicked.
How to Manage It:
- Create daily routines to bring back a sense of structure.
- Bonus Tip: Make yourself a hard copy (makes it more real when you can see it with your eyes!) with some cute templates to make it a little more exciting
- Set small, personal goals.
- Even the smallest, simplest ones count (Like brushing your teeth or even just getting out of bed)! When you’re feeling a lack of motivation, it makes completing even small goals so much more difficult! So give yourself some compassion, and set some small tiny goals that will set you up for success!
- Try time-blocking your day to ease the feelings of anxiety that come with unstructured time.
2. You Get a Job… and Still Feel Miserable
Why It’s Shocking: You believed that finally ending that job search and landing a new job would “fix” everything, but instead, you feel empty, unfulfilled, or even worse.
How to Manage It:
- Recognize that work doesn’t equal identity—explore hobbies and passions outside of work.
- You’re more than just your job!
- If the job isn’t right for you, start planning a career shift without guilt.
- Staying in a job just because you sunk so much time into the job search is not a great way to live! A life of happiness and fulfillment is more important than avoiding feelings of failure.
- Seek out mentors or career coaches for guidance on long-term fulfillment.
Learn More: 7 Life-Changing (and Slightly Chaotic) Things to Do After College Graduation to Discover Who You Truly Are
3. You Sleep All the Time, But You’re Still Exhausted
Why It’s Shocking: You have more time to rest, yet you feel drained, lethargic, and unmotivated no matter how much sleep you get.
How to Manage It:
- Rule out physical causes (nutrient deficiencies, poor diet, lack of regular exercise). Exhaustion can be a symptom of a lot of different things.
- Start moving your body, even in small ways (walks, stretching, light workouts).
- Bonus Tip: Even just standing up for a few minutes can count!
- If fatigue persists, know that this is common for depressive symptoms—share your experience with a doctor or therapist for professional help.
4. You Feel Like an Imposter in Adult Life
Why It’s Shocking: Even with a bachelor’s degree, you still feel like you’re just pretending to be an adult—like a fraud who’s about to be exposed. I know this feeling all too well! The feelings of inadequacy are REAL.
How to Manage It:
- Recognize imposter syndrome as common among new graduates—most people feel this way.
- Remind yourself that adults don’t have it all figured out either.
- Here’s a secret: Everyone is just winging it!
- Fake confidence until it starts to feel natural—act as if you belong, and soon enough, you will.
Learn More: 9 Bold & Unexpected Ways to Answer “What Are Your Plans After Graduation?” with Confidence
5. You Miss the Stress of School (Because At Least It Gave You Purpose)
Why It’s Shocking: College education stress was overwhelming, but without it, life feels too empty, leaving you longing for something to strive toward.
How to Manage It:
- Set new personal challenges—learning new skills, taking a course, or working toward a goal.
- Find purpose outside of school—volunteering, creative projects, or community involvement.
- Accept that purpose isn’t always immediate—you’re going through one of the hugest life transitions, and that’s okay.
6. Your Social Life Completely Falls Apart
Why It’s Shocking: In college, friends were always around. Now, people are busy, moving away to a new city, or harder to reach, leaving you feeling alone and disconnected.
How to Manage It:
- Make an effort to reach out, in person, on the phone, or through social media – even if it feels awkward.
- Don’t let yourself feel the pressure of having to come up with long conversations or accomplishments to share – even just sending a link to a funny TikTok will do!
- Join local groups, online communities, or networking events to meet new people or make new friends.
- Bonus Tip: Check out your local parks and rec department to see if there are any cool classes you might be interested in! Or join a Meetup group in your area!
- Understand that friendships change—but that doesn’t mean they disappear.
7. You Start Questioning If Your Degree Was a Waste
Why It’s Shocking: After years of hard work in your academic life over the past decade and more, you expected to feel proud of your completion of a degree! But instead, you’re plagued with doubt—was it worth it? Did you choose the wrong path?
How to Manage It:
- Recognize that degrees don’t guarantee instant success—they’re just one tool in your journey.
- Shift your focus from the degree itself to the transferable skills you gained (critical thinking, problem-solving, adaptability).
- If you truly want to pivot careers, start exploring new opportunities—many people change paths, and that’s okay! Embrace a quarter-life crisis before it’s too late! It’s more important to reach for your dream job and dream life than stay unhappy.
Mental illness is more common than the general population talks about. It doesn’t always look like falling apart, falling into substance abuse and losing it all. These feelings are 100% normal, even if they seem shocking or confusing.
Again, if you’re struggling with mental health issues, the FIRST STEP IS TO **CONTACT A PROFESSIONAL.** But in the meantime, remember that this post-graduation anxiety or post graduation stress is a phase, and doesn’t have to be a permanent state. Take small steps toward rebuilding your sense of purpose, connection and joy! Celebrate your small successes, and embrace your major life changes!
You’re not alone, and your story is just beginning.
