Confronting Post-Graduate Depression: What You Need to Know

For many college graduates, the future is bright with hopes of a successful career, financial security, and a jumpstart on life. But for some, post-graduate depression can be an unwelcome surprise.

As a licensed therapist in New Orleans, I've witnessed firsthand the challenges of adjusting to life after college. Many students experience post-graduate depression, which can be a difficult and often overlooked struggle. And many suffer in silence, unsure of how to communicate what they are feeling or talking about the problem.

If you're a recent college graduate and feeling overwhelmed by what comes next, there’s hope. With the right understanding of your situation, support from family and professionals, and some self-care tips, you can work through post-graduate depression.

What Is Post-Graduate Depression?

Before we take a look at how to deal with post-graduate depression, it’s important to understand what it is. Post-graduate depression is defined as a period of low mood and difficulty adjusting to life after college. It is often characterized by feelings of:

• Uncertainty

• Anxiety

• Imposter syndrome

• Loneliness

• Loss of purpose and direction in life

Post-graduate depression is a very real issue that affects many students in today's fast-paced and demanding world. And the impacts of the COVID-19 pandemic made the issue worse, with many students struggling to cope with the difficulties of an online-only education, social isolation, and economic uncertainty.

Studies have shown that 75% of mental health conditions begin to develop by the time individuals turn 24. Depression - as a major part of mental health - is no exception.

Reasons for Post-Graduate Depression

So, why do individuals suffer from post-graduate depression? The reasons are quite varied and can include:

• Lack of Structure: College provides a structured environment where students know what they need to do and when it needs to be done. This sudden lack of structure can leave recent graduates feeling lost and overwhelmed.

• Increased Responsibilities: Graduation signifies growing up and taking on new responsibilities, such as finding a job, paying bills, and navigating relationships. This added pressure can lead to increased stress and depression.

• A Feeling of Failure: Many students have high expectations about where they should be in life post-graduation. When reality doesn't match these expectations, it can cause feelings of failure, disappointment, and self-doubt.

• Social Isolation: After college, many of our friends move away in pursuit of jobs or further education. This loss of a constant support system can result in loneliness and feelings of isolation.

While not exhaustive, it’s easy to see how this monumental life transition can have a serious psychological and emotional impact. Fortunately, there are steps you can take right now to help fight back and make sure that you are taking care of yourself. Here are a few tips for emotional well-being during the transition from college to adult life:

Taking Action to Prevent Post-Grad Depression

• Develop a post-graduation plan before leaving school to help provide a sense of direction and purpose.

• Maintain an active social life by reaching out to old friends or making new connections in your community.

• Engage in self-care activities, such as exercise or meditation, to help reduce stress and improve well-being.

• Don't be afraid to seek help if you're feeling overwhelmed. Whether talking to friends or family, consulting professional resources, or seeking therapy. 

Help! I Think I Have Post-Grad Depression

While prevention is the best approach, many find that they are already in the throes of post-graduation depression. If you're experiencing five or more of the following symptoms for more than two weeks, it's possible you may have post-grad depression:

● Feelings of sadness, hopelessness, or pessimism

● Loss of interest in activities once enjoyed

● Low energy; fatigue

● Difficulty concentrating or remembering details

● Insomnia or excessive sleeping

● Overeating or appetite loss

● Thoughts of suicide or death

What can you do to help manage your depression and seek hope? Here are some suggestions:

1. Talk to a doctor or mental health professional. 

Speaking with a professional can help determine if you are experiencing depression and explore treatment options. Therapy and medication are effective treatments for depression. At my New Orleans practice, I work closely with students and grads to develop personalized treatment plans that support long-term healing.

2. Practice self-care.

Engage in healthy habits that improve your mood and reduce stress. Exercise regularly, eat healthy meals, get enough sleep, and take periodic breaks to unwind. Limit alcohol and caffeine intake, which can worsen symptoms of depression.

3. Connect with others.

Reach out to family and friends, or join a support group. Talking about your feelings can be very cathartic. If you are feeling isolated, consider volunteering or taking a class to meet new people. Even small moments of interpersonal interaction can have a positive impact on your mental health.

4. Challenge negative thoughts.

Notice negative thoughts and try challenging them with more positive and realistic ones. Keep a journal to track your thoughts and look for patterns. Speaking with a therapist can help you learn skills to reframe negative thoughts. Psychotherapy services and cognitive behavioral therapy can often help you navigate negative self-talk.

5. Build and maintain a healthy routine. 

Similar to preventing the onset of post-grad depression, taking the time to build a healthy routine can also help manage your experience. Regular sleep, meals, and exercise schedules can help you feel more in control and less depressed. Try to avoid excessive sleeping or being inactive for long periods, as these can worsen symptoms of depression.

A Helping Hand in New Orleans

If you are struggling with post-graduate depression or know someone who is, don't hesitate to reach out for help. 

As a licensed psychotherapist and life coach in New Orleans, Dr. Eileen Wynne, PhD, LCSW, is here to offer professional guidance and support. By seeking therapy at my local New Orleans practice, you allow yourself the opportunity to heal, grow, and thrive in this new chapter of life.

Remember, there is no shame in asking for help. Contact me today to take the first step toward a brighter future. Together, we can find ways to manage stress, improve self-care, build confidence, and navigate career transitions.