Navigating life after college can come with many obstacles, especially when it comes to preserving your mental health. After all, after several years of living in college, it can be difficult to find a new version of normal. 

College students, especially, may find this challenging since they are at an age where they are trying to find themselves. Not to mention that there is a lot of stress on success and starting a career, which isn’t always realistic. 

Keep reading to find out the common challenges college students face post-graduation and the mental health tips they can use for a smoother transition. 

What is Post-Graduation Depression? 

One of the most common mental health hurdles college students face after graduating is post-graduation depression. Many expect this to be an exciting time where they feel on top of the world after such a huge accomplishment. Unfortunately, this isn’t always the case since post-graduation is also marked by a lot of negative feelings. 

College students often struggle with feelings of inadequacy and generally feel lost after leaving such a structured lifestyle. They may also feel quite lonely and isolated as they are trying to acclimate to everyday life outside of college. 

In many ways, post-graduation depression is similar to having a midlife crisis, which is why it is sometimes referred to as a quarter-life crisis. 

Symptoms of Post-Graduation Depression 

It is easy to brush off post-graduation depression as something that isn’t serious and will simply resolve itself. However, this isn’t always the case, and self-awareness is essential for navigating the mental health challenges after graduating. 

Here are some of the most common symptoms of depression that college students need to keep an eye out for: 

• Changes in appetite 

• Excessive fatigue or sleep difficulties 

• Negative self-image 

• Loss of interest in normally enjoyable activities 

• Lack of motivation to do daily tasks 

• Trouble concentrating or making decisions 

• Feelings of emptiness or hopelessness 

• Sadness or anxiety 

Why Do Many College Students Face Mental Health Issues After Graduation? 

Even if you don’t feel that you have post-graduation depression, you still may struggle after graduating. The reality is that any major life change is going to come with mental health issues, especially if you aren’t prepared for them. 

It doesn’t help that there is still a stigma around mental health, which makes college students feel as though they cannot voice their concerns. 

Here are some examples of why college students face mental health issues after graduation and why these feelings are completely valid: 

• Societal pressure: College life already comes with a great deal of social pressure, but this is nothing compared to what comes after graduation. College students often have a significant amount of pressure from friends and family to quickly transition from college life into their careers. Not only is this often unrealistic, but it also makes college students feel as though they cannot ask for help when they need it. 

• Lifestyle change: College often takes up your entire life for several years. When you finally graduate, it is easy to feel lost and without direction since your daily structure will be completely upheaved. This is why college students may find it difficult to acclimate to normal life and regulate their emotions during this transition. 

• Debt: Another aspect of post-graduation life that isn’t talked about enough is the significant amount of debt college students often have. Mental health and finances tie in closely together, and this can be a huge burden that makes college students feel as though they need to immediately start their career. 

• Loneliness: College is a very social atmosphere, which can make post-graduation feel like a very isolating experience. You may be separated from all of your friends and no longer have a strong support system. These are things that can greatly contribute to mental health difficulties after college, especially if you don’t have a strong support system outside of your college friends. 

Mental Health Tips For Navigating Life After College 

Now that you understand why college students may face mental health issues after college, what are some solutions? Whether you are a college student yourself nearing graduation or you have a loved one nearing graduation, you may find these tips helpful. 

Have Realistic Expectations 

Possibly the biggest contributor to mental health issues after college is unrealistic expectations. As a college student nearing graduation, you need to have realistic expectations about what post-graduation life will look like. 

Try to avoid putting pressure on yourself to jump into a career immediately after you have graduated. The job market can be rough, and it is very likely that you won’t be able to find your dream job right out of college. You should also have grace with yourself and allow yourself time to fully adjust to normal life. 

Start Early Preparation  

Graduating is a huge life event and can often feel very overwhelming. To avoid feeling lost after graduation, you can start preparing early for what post-graduation life will look like. 

You can start applying for jobs or internships early on with the expectation that you won’t start until after graduating. You can also start planning how you are going to fill your free time, such as by joining different community programs or signing up for classes to learn new skills and hobbies. 

Prioritize Self-Care 

The number one tip for navigating mental health after college is to prioritize self-care. When you are struggling mentally, it is very easy to start neglecting your mental and physical health. However, this is a time when you need to prioritize self-care more than ever. 

Make sure you are sleeping enough every night as well as eating three nutritious meals a day. Staying active is also very beneficial for your mental health, whether that be through exercising or taking daily walks. 

It is also important to focus on mindfulness practices to help yourself stay positive, such as by journaling, meditating, or doing deep breathing exercises. 

Set Small Goals 

Post-graduation often comes with big life goals, such as landing the dream job that you have been working toward. But these big goals are not always realistic straight out of college and will most likely take a bit of time. Instead, focus on creating small, attainable goals that can help you stay motivated and positive. 

For instance, instead of focusing on the goal of landing your dream job, focus on sending a certain number of job applications per week. Or, instead of prioritizing the goal of making a certain income, set a budget and stick to it to make the most of what you are earning right now. 

Stay Connected 

After graduation, your college friend circle will most likely break up as everybody part ways to pursue this next stage in life. When that happens, it is essential that you still find ways of staying connected so that you aren’t isolating yourself. 

Try to stay connected with college friends online as well as with those who live closer to you. You can also reach out to any friends outside of college and focus on maintaining your family relationships. 

Ask For Help 

Whether you follow any of these tips or not, the number one thing you should do if you are struggling mentally after college is to ask for help. It is never a good idea to try to deal with this on your own, especially when your loved ones have no idea that you are suffering. 

Reach out to your loved ones to let them know what you are feeling so that they can support you. It is also beneficial to seek professional therapy, whether you are experiencing post-graduation depression or need help with career guidance.