Post-graduation depression is not a term that you would find in the DSM-5, but it is a condition that many young adults around the world will relate to and perhaps identify with.
Despite the relative lack of media coverage, there is a distinct pattern of young adults falling into a profound depression after they finish last year of college or university.
There are many factors involved in this. For example, many young adults will have moved to another town for university and made new friends, enjoying a busy and active social life. Once university finishes, these social circles may fall apart very quickly.
As well as general feelings of loneliness, this loss of friends can lead to a crisis of identity and a diminished sense of belonging. This is accompanied by the social and financial pressure of finding a decent job after graduation, which can often be overwhelming.
This ‘perfect storm’ of life changes can potentially lead to a young adult feeling a sense of social isolation and/or alienation for the first time in their life. The effect that this can have on their mental health should not be underestimated.
Factors of post-graduation depression
As a person moves from University into the workforce, almost every aspect of their life changes within a very short period of time.
Firstly, their living arrangements will change, perhaps going from a shared house with friends to an individual apartment or back in their family home.
Their social life can also change rapidly, perhaps even going from the most active it has ever been to the least. Lack of social contact can have an enormous detrimental effect on mental health.
Having made firm social bonds in University, the young adult may find themselves in a workforce and/or new location where they don’t know anyone, and find it difficult to make new friends.
To make matters worse, there is the potential to feel a sense of inferiority as a junior member of the workforce, or feeling a sense of imposter syndrome in their new surroundings.
This combination of factors is sometimes referred to as a ‘quarter-life crisis’ by psychologists such as Joan Atwood and Corine Scholtz, who described the situation as a “sense of desolation, isolation, inadequacy and self-doubt, coupled with a fear of failure.”
Symptoms of post-university depression
Post-graduation depression is a particular type of depression with specific themes. However, there are some symptoms that apply to every type of depression. These include:
- A near-constant feeling of sadness/despair
- A severe lack of motivation
- Difficulty to fulfil everyday tasks such as cleaning up
- Loss of interest in things that used to be appealing
- Suicidal ideation or thoughts
- A general lack of hope for the future
The specific circumstances of a young adult graduating from university present a range of factors that could contribute to developing depression, as well a range of aggravating factors.
The lack of motivation that is inherent in depression can make it much more difficult for new graduates to find a job, which is already a challenging process.
This can often lead to feelings of failure and self-resentment, sending the person further into the spiral of depression.
If a person is experiencing depression in university, they may cope by self-medicating with alcohol and recreational drugs. However, this becomes much less socially acceptable outside of the college environment.
Treatment for post-graduation depression
Although there is no specific ‘cure’ for depression, there are a number of ways to manage it and prevent an episode from coming on.
A combination of exercise, talking therapies, medication, and mindful practices such as meditation can do a lot to make depression symptoms much more manageable.
Post-graduation depression has its own specific challenges, and there are a number of things that you can do to prepare for the transition out of college to prevent you from being overwhelmed by it.
Taking care of basic needs
As you come to the end of your time at University, it is important to make sure that you are practically prepared for the next part of your life.
At university, it is likely that a lot of your needs, such as accommodation, food, social events, etc, were taken care of. After graduation, it is important to be proactive in making arrangements.
For example, you may want to look at affordable accommodation options for yourself, and draw up a realistic monthly budget to stick to going forward.
Think of these as the ‘building blocks’ of your new life. Once your basic needs are met, you can then begin to focus on other things that may improve your quality of life.
Social life and support network
As we have already mentioned, it is crucial for a person to stay socially active in order to maintain their wellbeing. This has been much more difficult than usual in the last couple of years, for obvious reasons.
As we return to something resembling normality, there is more opportunity to meet new people and to re-ignite old friendships. However, it will likely not be as easy as it was in college to meet new people, and you will need to be proactive about it.
If you find yourself socially isolated, one thing that might be good to do is joining a local meetup group for people with similar interests to yourself
Another option may be taking a class at a community college to develop a new skill and meet new people. You can search online to see what is available in your local area.
Daily routine and exercise
Having a structure to your day is very important in terms of maintaining your mental health and wellness. Having a sense of purpose, and building the discipline to stick to your schedule, can be very beneficial.
Taking light exercise, such as walking, jogging, or yoga, can do wonders for your mental health. The same can be said for going outside and getting into green spaces wherever possible.
It doesn’t have to be anything drastic – simply going for a walk around the park each day can have an accumulative positive effect on your wellbeing, boosting endorphins and helping you to manage anxiety and stress levels at this challenging time in your life.
Getting help with depression
If you are still in university or college, it is likely that your institution has some kind of counselling programme available for students who are struggling with their mental health, or who just need some advice.
If this is the case, try to seek out help on campus and tell them your concerns about transitioning out of university and starting a new life. This is a theme that the counsellor will likely be very familiar with.
If you have already left university, see what options are available in your local area, and/or through your medical insurance. There may be free counselling or support groups available near you.
Getting urgent help
If your mental health has become unmanageable, or you feel that you are at risk of suicide, you should seek help immediately. Here are some key numbers to make a note of:
- National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
- Substance Abuse & Mental Health Services Administration National Helpline: 1-800-662-HELP (4357)
- Anxiety & Depression Association of America: 1-240-485-1001
- Alcohol rehab treatment in your local area
All of the organisations above provide free and confidential advice and support for anyone who is in need of urgent help.
Please remember that there is no shame in having a mental health condition, and that you are not defined by depression, anxiety, or any other mental health challenge.
Living with depression can be incredibly challenging, especially when you are at a time in your life that involves a lot of life changes.
With the right combination of therapy, medication, exercise, and social support, you can recover from depression and live a healthy and fulfilling life.
