The Post-Graduate Depression: What it is and How to Survive it

So you’ve done it, you’ve graduated! After years of late-night essay cramming, spending your days at the student union and surviving group projects, it has all finally been worth it. You've received your degree and are ready to venture out into the world, right?

But then… reality sets in. The excitement fades, and you soon realise graduating means moving out of your student house and leaving your uni friends behind. You are suddenly entering a new phase of life and there is no 'freshers week' for adulthood. Enter: the post-graduate depression, leaving you in a spiral of uncertainty and existential dread.

What is Post Graduate Depression?

Post-graduate depression is more than just feeling sad about leaving university friends behind, it’s a deeper sense of loss and anxiety. You’re caught between “the best years of your life” and the looming inner monologue: What am I doing with my life?

For roughly two decades, life follows a structured path around education, with friendships and routines deeply tied to it. After graduation, that structure disappears. Suddenly, you’re navigating unpaid internships, job interviews, and societal pressures to “figure out your passion” so you can keep up with everyone around you. And so there you are, scrolling through your old uni photos with your friends, wondering if the “best years of your life” are really over now.

The “What Am I Doing?” Crisis

You’ve probably heard that graduation opens doors to endless opportunities. For many, the reality feels more like trying to push open doors clearly labeled “pull.”

For me, the struggle was real: years of study and money spent on a degree, only to find myself back living with my parents, working as a waitress with only my 17-year-old co-worker as company some days.

Here’s the truth: it’s okay not to know what you’re doing yet. Figuring life out takes time. Everyone’s journey is different, and even those who seem to have it together are probably googling 'how to adult' behind closed doors.

Comparison is the Thief of Joy

 

One major contributor to post-graduate depression is social media. Friends post about trips, engagements, new jobs, or pregnancies while you’re scrolling from your parents’ sofa wondering where you went wrong.

Spoiler: most of what you’re comparing yourself to isn’t even what you want. Accepting that everyone has a different pace is freeing.

Remember: everyone’s timeline is different. Celebrate the successes of others while striving towards your own.

How to Survive the Post Graduate Depression

So, now that you’ve identified what post-graduate depression feels like, how do you get through it? Here are some strategies:

1. Take Your Time

Don’t rush into a job you don’t want. Explore options, volunteer, travel, or develop new skills. Life after graduation isn’t a race, it’s a journey.

2. Talk to Others

Many people are feeling the same way. Find communities or groups where you can share experiences. Talking about your feelings helps you feel less isolated, although try not to become a chronic over-sharer like me. Sometimes I forget that my colleagues are there to work, not to hear my problem of the day (every day).

3. Set Small Goals

Instead of stressing over the bigger picture, focus on small, achievable steps: update your CV, connect with professionals in your field, or try new hobbies. These small wins build momentum and confidence while figuring it all out.

Looking Ahead

Post-graduate depression is a normal part of transitioning into adulthood. It doesn’t have to be something to hide or stress over. Everyone experiences it differently, and the path forward doesn’t have to be linear. Somedays it's feeling like you have your life together and other days its lying in bed contemplating the meaning of life.

Whether you’re starting a new job, taking a gap year, or going back to school, the key is to keep moving forward, embrace the unknown, and enjoy the journey. Sometimes, not knowing exactly where you’re going is the most exciting part.