How To Deal With Post-Grad Depression: Symptoms, Causes, & Coping Skills

College students worked hard for their degree, but instead of feeling on top of the world, they might feel lost, anxious, or even a little sad. Post-grad depression affects many young adults as they transition into life after college.

This guide will help individuals understand why they’re experiencing post-grad depression and provide healthy strategies to help them cope with the challenges of transitioning into the next phase of their life.

What Is Post-College Depression?

Graduating from college is often seen as a milestone, but for many, the transition to life after school can be incredibly challenging. The excitement of a new chapter can quickly give way to feelings of stress, anxiety, and even depression.

This period, often called “post-grad depression,” is a real and common experience, fueled by the pressures of job hunting, student loan debt, and the loss of a familiar social structure. Dealing with post-grad depression can seem difficult, but the first step in doing so is understanding the signs and how it affects certain individuals. Below, we’ll talk about this in more detail.

Who Is the Most Vulnerable?

Multiple factors contribute to an individual’s vulnerability to depression. Our genetic makeup, personality traits, and experiences during childhood all shape how we handle stressful situations later in life. Additionally, a person’s current circumstances, such as their financial security and sense of belonging within their family and community, are significant risk factors.

This heightened vulnerability is especially pronounced for certain students. The risk of post-grad depression is highest for low-income students, female students, LGBTQ students, and those who are caregivers.

The link between college and post-grad depression is particularly concerning because depression is a highly recurrent disorder; over 40% of people who experience an episode will have another. As rates of depression among college students have increased in recent years, so too have the odds of experiencing it after graduation.

Post-Grad Depression Symptoms

Navigating the transition after college can be a difficult time, and it’s important to be aware of the signs of post-grad depression. While it’s normal to feel some stress or sadness, a persistent change in your mood, behavior, and physical well-being could indicate a more serious issue. Recognizing the post-grad depression symptoms is a crucial step toward getting the help you need and feeling like yourself again.

• Guilt, shame, or self-loathing. You may regret your college experience, such as wishing you had studied more, spent more time with friends, or chosen a different major or school.
• Cynicism and irritation. If your degree doesn’t meet your expectations, you may feel a sense of betrayal that could then lead to anger in other areas of your life.
• Difficulty feeling pleasure. Hobbies you used to enjoy might feel pointless or boring without your college friends, making it hard to find pleasure in them.
• Hopelessness. The success of your peers can make you feel as though you’ve failed, leading you to wish you could go back and change your past choices.
• Lack of motivation. It can be hard to move forward when your future path feels difficult and full of obstacles. This feeling can make you stop pushing yourself to find a job or move forward with your life.
• Change in appetite. Changes in your eating patterns, such as constant hunger or a lack of appetite, are common. You might also find meal prep too difficult, which can lead to unintentional weight gain or loss.
• Sleep issues. You may feel exhausted due to a disrupted sleep cycle. You might either be sleeping too much—waking up late and taking long naps—or not getting enough sleep at all.
• Brain fog. You might have trouble focusing and notice yourself forgetting simple things. On top of that, making even small decisions can feel overwhelming.

What Causes Post-Grad Depression?

Several major stressors, including the sudden loss of a built-in community, the struggle to find meaningful employment, and the weight of student loan debt, all contribute to the causes of post-grad depression.

By exploring these common triggers, we can better understand why this emotional downturn is so common, address its underlying causes, and learn how to deal with post-grad depression.

Job Market

Recent college graduates are struggling in a difficult job market, facing high unemployment rates and a lack of well-paying entry-level positions. As of August 2025, the unemployment rate for recent college graduates (aged 22-27) is 4.8%, with similarly high rates for those with advanced degrees and some college education. These graduates often face the difficult choice between gaining “experience” and earning a living wage, a reality that is sometimes misunderstood by family and friends.

Underemployment

Many college graduates find themselves in jobs that don’t require their degree. One year after graduation, 52% of bachelor’s degree holders are underemployed, and that number only slightly drops to 45% a decade later. In contrast, graduates who start in a college-level job are more likely to stay there. Of those who found a degree-required job within a year, 79% were still in a similar role five years later, and 86% were a decade out.

Student loans

Another common cause of post-grad depression is the toll of paying student loans. Student loan debt in the U.S. has reached a staggering $1.777 trillion, with federal loans making up the vast majority at 92.2%. Over 42 million Americans hold federal student loan debt, with an average balance of $38,375 per borrower. The average public university graduate borrows a total of $31,960 to earn a bachelor’s degree.

Loneliness

While loneliness is a widespread issue, it disproportionately affects young adults. Nearly 80% of adults aged 18-24 report feeling lonely, a rate much higher than other age groups. For example, over 40% of those aged 15-34 feel lonely, but only 10% of adults earning over $80,000 feel lonely daily. This highlights how younger adults face unique social challenges and that financial security may play a role in emotional well-being.

How to Deal With Post-Grad Depression

Now that you know the causes and symptoms of post-grad depression, it’s time to learn how you can prevent and beat it if necessary. Below, we’ve provided practical strategies to help you cope with the challenges of transitioning into the next phase of your life and fighting post-grad depression.

1. Prepare

Don’t let yourself become isolated after graduation. Be proactive about staying connected. Start a support group with friends to share your feelings about life after college. Plan how you’ll keep in touch and continue supporting each other.

Consider tapping into your school’s alumni network. This can go a long way in fighting and preventing post-grad depression. You may have access to lifetime career services, and connecting with alumni in your new city can provide invaluable social and professional connections.

2. Practice

Supporting your mental health after college plays a key role in fighting post-grad depression. This involves more than just managing your emotions—it’s about building healthy habits. A balanced diet, regular exercise, and consistent sleep are essential for regulating the neurochemicals that control your mood.

Social media can be a useful tool, but constantly seeing others’ carefully curated lives can harm your self-esteem. Seek out real-life connections, such as a local hiking group or a community class, to provide a healthy counterbalance.

Practicing mindfulness with your money can help you build emotional resilience. By understanding how your financial decisions align with your needs and values, you can make more informed choices and avoid compromising your financial well-being.

3. Prioritize

There are ways you can make navigating the post-graduation transition exciting and fun, rather than overwhelming and daunting. For example, if you’re in a new city, challenge yourself and friends to find the best local spots. If you’re back home, this can help you see a familiar place with fresh eyes.

Furthermore, if you’re feeling a lack of direction, look for ways to make a small impact. This could be volunteering for a few hours or helping a neighbor, which can give you a renewed sense of purpose and help combat post-grad depression.

Remember to practice self-compassion. Recognize that this is a difficult time, and it’s okay to feel overwhelmed. By being kind to yourself, you’ll be more relaxed and better able to learn from any mistakes you make. Finally, prioritizing self-care practices like mindfulness, breathing exercises, and more can help ground you when you feel overwhelmed.

If you or someone you know is struggling with their mental health, contact us to see how we can help.