Medically reviewed by Julie Dodson
Updated February 14, 2024
by BetterHelp Editorial Team
After going through four (or more) college years, you may be unsure how to move forward. Graduating college can be one of the most exciting and rewarding life experiences. Still, it may also bring changes, such as starting to work full-time, navigating student loan payments, relocating, or building a new community.
It can be common for recent college graduates to become stressed with all the shifts in their worlds, which may lead to mental health challenges. Going into your post-graduation transition with knowledge about potential stressors and healthy emotional management mechanisms may help reduce the impact of those challenges in an intense period of life.
Reasons post-grad life can be complicated
Post-college life can look unique for each person. Just as there are countless fields of study, there are many paths one can take after graduation. Because of these numerous diverse experiences, people may experience one or more challenges.
Complications finding a full-time job and starting your career
After earning a college degree and starting your “adult” life, it may not be unusual to struggle to find a job or start your own business. Some recent grads may only be able to secure a part-time job. Others might find a full-time job unrelated to their field of study.
While it may be a common experience (Forbes reports that the average job search takes around five months), extended job hunting in one’s career trajectory can take an emotional toll. Unemployment or underemployment may lead to increased levels of post-graduation anxiety and stress and a lower sense of self-worth.
Some people in the millennial or Gen Z generations may closely link their professional success to their sense of identity, which can cause a lack of a fulfilling and meaningful job to cause more emotional upheaval. To them, it may seem that all their career paths have stalled out.
Challenges adjusting to new work expectations
Even if you landed your dream job right out of college, working life may still present challenges. Working as a young professional can look different from working as a college student. If you had a job in college, it might have been one component of your overall college life, which may have included classes, co-curricular campus activities, and social time with friends. Some college students may have been able to determine their schedules, potentially choosing classes held at certain times or picking up shifts at a part-time on-campus job that accommodated their preferences.
Traditional nine-to-five jobs may not offer much flexibility, though rigid workplace schedules may shift after remote work surged in popularity during the COVID-19 pandemic. Working full-time can also create a more high-pressure environment than recent grads may have experienced in their previous jobs. New professionals may encounter impostor syndrome and higher levels of work-related stress. They may also believe they are undervalued.
Financial and economic stressors
While in college, graduates may have received financial assistance from their support systems for basic living expenses. After graduation, they may be responsible for paying rent, utilities, car payments, and other bills, which can quickly add up. Even if your loved ones did not cover some of your expenses, life after graduation can lead to new financial challenges to navigate.
You may have had to move to a new city to find a job, and moving expenses plus the higher cost of living associated with some larger cities can cause financial strain. Some college students may be graduating with increasingly high levels of student loan debt that start accumulating interest and requiring monthly payments immediately upon graduation.
Starting your first job could also open conversations about selecting health insurance and retirement plans. This forward-looking financial mentality could raise several economic stressors for a new college grad. They may realize that between the high cost of living, the gap between wage growth and economic growth, and student loan expenses, it may not be feasible to retire at the age they originally planned. In addition, their timeline for purchasing their own home may be delayed, potentially delaying other anticipated life milestones, such as getting married and having children.
Emotional management mechanisms for navigating life as a new college grad
Some fresh graduates are told to grin and bear the challenging post-graduate life. They may hear messages like, “It’ll get better” or “You’ll get used to it.” However, improving your mood and adjusting to significant life changes can be up to you. Consider the following strategies to ease this stressful phase of your life.
Prioritizing self-care
Graduating college can come with many significant life changes, including moving to an unfamiliar place, starting a new job, or enrolling in post-graduate studies. With all the shifts in your life, it can be easy to forget to focus on yourself.
Some people may associate self-care with activities like bubble baths or luxury spa days. Still, self-care can be anything that is therapeutic and healing for you and doesn’t cause harm to you, the environment, or others. Self-care can involve mindful practices such as meditation, yoga, or practicing deep breathing. It may include simple exercises such as going for a walk or a jog.
Self-care could also focus on activities you enjoy, like listening to music, cooking, painting, or reading a book. Scheduling time for yourself during a period of turbulence and change can make a difference in protecting your mental health from increased stress levels.
Staying connected with family and college friends
It can be challenging to maintain a sense of community after leaving college, where members of your friend group may have lived in the same area and seen each other regularly. While it can be complicated to try make new friends as an adult, especially if you have relocated after college, you do not necessarily have to rely on a brand-new community you may not have had the chance to cultivate yet to navigate this life transition.
Your college friends may also be lonely and disconnected in new jobs and cities, and you may be able to support each other. Family members with whom you are close may be able to help you feel loved and connected, even from afar. Older siblings who have recently navigated the transition between college and adulthood may be particularly helpful. However, talking to a professional, such as a therapist, may be beneficial if you struggle to find a support system.
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Talking to a therapist
While friends and family can be a significant support system for some people, there might be a limit to how much emotional care you can receive from them. If you find that stress and sadness associated with a significant life change, like graduating college, is having a consisten t impact on your well-being, it may be beneficial to speak to a mental health professional.
If you are trying to find a job that could impact where you end up living in the near future, it may not make much sense to seek out a local therapist for in-person therapy appointments. With online therapy through a platform like BetterHelp, you can often access your therapist wherever you may be temporarily living or traveling as part of your job search.
Research indicates that attending therapy online may be as effective as in-person therapy sessions. One recent study found that completing a course of online psychotherapy, compared to those who completed a course of therapy in a traditional therapeutic setting, offered similar benefits. Online therapy could be a beneficial option if you hope to find additional support to help you navigate life after college.
Takeaway
While graduating college can be a source of pride and celebration, it may also cause a cascade of life changes that may contribute to elevated stress and post-graduation anxiety levels. If you find the post-college transition challenging, you can employ several healthy management strategies to help. You may also contact a therapist online or in your area for professional guidance. **
