If you're reading this, you've likely noticed something is off with your child—maybe their grades are slipping, they're withdrawing from activities they once loved, or their behavior at school has become a concern. Perhaps your pediatrician suggested you...
Post-Graduation Depression and Anxiety
Graduation and new chapters should feel exciting. You worked hard to reach this moment. But if you feel empty, anxious, or lost about what comes next, you're not alone. Many people call this post-graduation depression—not a clinical diagnosis, but a common name for the mix of emotions that come with life transitions. This feeling is common, and it happens to many young adults ages 18-24. Understanding why it happens and when to get help can make a big difference.
What you'll find in this guide
What is post-graduation depression?
Post-graduation depression describes feelings of sadness, worry, and being "stuck" before and after finishing high school or college. It's not an official medical diagnosis, but it's a common experience during big life changes.
You might feel confused about your identity and direction during these shifts—even if you're continuing as a student. Moving from high school to college, finishing college and entering the workforce, or taking a gap year all remove familiar structure and social circles. The daily routines, friend groups, and sense of purpose you relied on shift or disappear entirely. Whether you're adjusting to a new campus, job searching, or figuring out next steps, these transitions can catch you off guard and make you wonder if something is wrong with you.
For some young adults, these feelings go away within a few months as they adjust. For others, the feelings last longer and make it hard to look for jobs, keep up friendships, or take care of basic needs.
When post graduation depression happens most
Most people only talk about college graduates struggling. But post-graduation depression happens during two different times for young adults:
|
When It Happens |
Age |
Main Challenges |
Who's Most Affected |
|
After High School |
18-19 |
Close friends move away, unclear future, family pressure, less daily structure |
First-generation students, gap-year takers, young adults not going to college |
|
First Year of College |
18-19 |
New environment, building new social circles, academic pressure, being away from home |
First-generation students, students far from home, those with undiagnosed learning differences or mental health conditions |
|
After College |
22-24 |
Tough job market, student debt, moving to new cities, feeling underemployed |
Career-uncertain graduates, low-income backgrounds, LGBTQ young adults |
After High School (Ages 18-19)
High school graduation throws you into uncertainty. Some friends go to college. Others start jobs. Many face an unclear path with pressure to "figure it out."
This transition often means:
- Watching close friends go through the great scattering to different places
- Losing the daily routine and support of high school
- Facing family expectations about college or careers
- Comparing yourself to peers who seem to know what they're doing
- Taking on adult responsibilities without much preparation
If you don't go to college or take a gap year, the isolation can feel intense. You might feel "left behind" while everyone else moves forward.
After College (Ages 22-24)
College graduation brings different challenges. After four or more years being a student, you suddenly need to redefine yourself in a tough job market. Around 52% of college graduates start out underemployed, meaning their first job doesn't require their degree.
This transition usually includes:
- Job searching when entry-level jobs are hard to find
- Managing student loan debt
- Moving to new cities without friends nearby
- Feeling underemployed despite having a degree
- Missing the campus community and structured academic life
The pressure to succeed right away can make you feel like a failure if your career path doesn't match expectations or takes longer than you hoped.
Why some young adults struggle more
If you're struggling while some friends seem fine, you might wonder what's wrong with you. The truth is that certain things make some young adults more vulnerable during big changes.
How Your Brain Handles Change
Part of your brain helps you plan, organize, make decisions, and manage emotions. This is called executive function. When you have ADHD, anxiety, or other differences, losing external structure from school or large changes can feel especially hard.
At Blackbird Health, we see that nearly 9 out of 10 kids and young adults who need support have more than one thing going on. That's why we look at how your brain, body, and behavior work together—not just one piece of the puzzle.
|
Brain Difference |
How It Affects Transitions |
What It Looks Like |
|
ADHD / Executive Function Challenges |
Hard to create your own structure and routines |
Putting off job applications, irregular sleep, trouble prioritizing |
|
Anxiety |
Intense fear of uncertainty and making wrong choices |
Avoiding networking, overwhelming worry about the future |
|
Autism / Sensory Differences |
Disruption to familiar patterns and environments |
Social withdrawal, feeling overwhelmed in new settings |
|
Depression |
Loss of motivation gets worse without external structure |
Sleeping too much or too little, no energy for job search, feeling hopeless |
When Multiple Things Are Happening at Once
Many young adults don't realize they have underlying conditions like ADHD, anxiety, or depression until school's support systems or family support are removed. During high school and college, structured environments and social groups may have helped you manage. After graduation, those supports disappear and symptoms become more obvious.
This is why a full evaluation matters. When you understand how your brain, body, and behavior work together, you can build the specific skills and supports you need—not just try generic advice that doesn't fit your situation.
Who's at Higher Risk
Research shows certain groups face higher risk:
-
First-generation college students carrying family expectations
-
Young adults from low-income backgrounds with limited financial safety nets
-
LGBTQ young adults who may lack family acceptance
-
Students of color facing workplace discrimination
-
Young adults caring for family members
-
Those with undiagnosed learning differences or mental health conditions
Signs to watch for
Post-graduation depression and anxiety look different for different people. Some have classic depression symptoms. Others notice changes in motivation, sleep, or relationships.
Emotional and Mental Signs
-
Persistent sadness or feeling empty
-
Not enjoying things that were previously pleasurable
-
Lower energy and motivation (often attributed to laziness)
-
Feeling like a failure or disappointing others
-
Intense worry about the future or fixation on one thing
-
Trouble making even small decisions
-
Brain fog or difficulty concentrating
-
Constantly comparing yourself to peers who seem successful
Physical Signs
- Sleeping too much or struggling with insomnia
- Appetite changes (eating much more or much less)
- Constant tiredness that doesn't improve with rest
- Unexplained headaches or stomachaches
- Feeling physically slowed down or restless
Behavioral Changes
- Avoiding job applications or networking
- Withdrawing from friends and family
- Spending excessive time on social media or gaming
- Putting off important tasks
- Using alcohol or other substances to cope more
- Losing interest in hobbies you used to enjoy
When to Be Concerned
- Symptoms last more than a few weeks to one month.
- Daily life is significantly impaired
- You're relying on substances to get through the day
- Having thoughts of self-harm
- Relationships or opportunities are being damaged
Common causes of post-graduation depression
Usually, multiple factors combine to trigger post-graduation depression. Understanding what's contributing can help you address root causes instead of just managing symptoms.
Loss of Structure
For years, your life was organized by class schedules and semesters. After graduation, that structure vanishes. You're now responsible for creating your own routine, which can feel overwhelming.
Identity Shift
Being a "student" was likely a big part of who you are. When that label disappears, many young adults feel lost. Who are you if you're not the high-achieving student, the athlete, the club president? Rebuilding your sense of self takes time and can feel destabilizing. Seeking professional help can allow you to design a life that fits you, not just what others expect.
Social Network Disruption
Graduation often means close friends move to different cities or start lives that no longer overlap with yours. The built-in social opportunities of school disappear. One in three young adults reports feeling lonely, and this peaks between ages 18-29.
Making new friends as an adult takes intentional effort that can feel exhausting when you're already struggling.
Career Uncertainty and Financial Pressure
Many young adults graduate into competitive job markets with few entry-level opportunities. About 33% of 2025 graduates are unemployed and actively seeking work.
Job rejection letters, underemployment despite your degree, and financial stress from student loans create feelings of failure that feed depression and anxiety.
For high school graduates who choose paths other than college, family pressure and societal messages about "success" can make you feel like you're already behind.
Comparison Culture
Social media makes post-graduation depression worse by showing you carefully edited highlights of peers' lives. You see engagement announcements, job promotions, and apartment tours while you're struggling. This constant comparison creates feelings of inadequacy and shame—especially around career decisions and their implications for your future.
What you can do right now
If you're experiencing post-graduation depression, these steps can support your mental health while you navigate this transition.
|
Strategy |
Why It Helps |
How to Start |
|
Rebuild Structure |
Your brain works better with predictable routines |
Set consistent wake/sleep times, schedule one productive activity daily |
|
Stay Connected |
Social support reduces isolation and provides perspective |
Schedule weekly video calls, join local interest groups |
|
Prioritize Physical Health |
Exercise, nutrition, sleep directly affect mood |
Start with 10-minute walks, regular meal times |
|
Set Tiny Goals |
Small wins build momentum and confidence |
"Update one resume section today" instead of "find perfect career" |
|
Limit Social Media |
Reduces comparison and anxiety |
Set 30-minute daily limits on triggering platforms |
|
Practice Self-Compassion |
Counters shame and self-criticism |
Remind yourself this transition is genuinely difficult |
|
Have Hard Conversations |
Setting boundaries protects your mental health |
Practice saying no to family pressure, express your needs clearly |
When self-help isn't enough
Many young adults find that self-help strategies ease post-graduation depression over time. But if symptoms last more than a few weeks to a month, significantly interfere with daily life, or you have thoughts of self-harm, it's time to seek professional support.
|
Your Situation |
Best Next Step |
|
Symptoms started less than 2 weeks ago, mild impact |
Try self-help strategies for a few weeks, monitor progress |
|
Symptoms persist beyond a few weeks to a month despite efforts |
Seek professional evaluation |
|
Can't function daily (apply for jobs, maintain hygiene, get out of bed) |
Seek professional support immediately |
|
Suspect ADHD, anxiety, or other conditions |
Seek specialized evaluation for treatment |
|
Thoughts of self-harm, suicide, or using substances to cope |
Seek immediate crisis support |
What Specialized Support Looks Like
The key is finding support designed for where you are right now. General therapy can help, but working with clinicians who specialize in young adult transitions and understand ages 18-24 makes a bigger difference.
Specialized programs focus on:
- Full evaluation upfront to understand how your brain, body, and behavior work together
- Identifying co-occurring conditions like ADHD combined with anxiety
- Building skills for managing uncertainty and executive function challenges
- Preventing crises before they happen
- Young adult expertise from clinicians who understand this specific life stage
- Flexible scheduling including daytime appointments
Blackbird Health's Transitions Program
While Blackbird Health serves children and young adults ages 2-26, our diagnostic model is designed to work particularly well for young adults ages 18-24.
Whether you're struggling after high school graduation or finding the shift from college to career overwhelming, our work focuses on building skills that are essential for transitioning to the next chapter of life and beyond:
- Building confidence when the future feels unclear
- Getting unstuck when you don't know where to start
- Managing anxiety and perfectionism that makes everything feel high-stakes
- Creating routines that work for how your brain functions
- Breaking patterns of avoidance that keep you from moving forward
Our work starts with a comprehensive New Patient Evaluation to identify your unique challenges and strengths. Then we create individualized treatment that builds the skills you need to thrive during transitions and beyond.
Taking the next step
Post-graduation depression is real and challenging, but it doesn't have to define this chapter of your life. Understanding how your brain, body, and behavior work together, building skills that work for your unique needs, and getting support before challenges become crises helps you move forward with confidence instead of staying stuck.
If post-graduation depression is making it hard to move forward, you don't have to figure it out alone. Schedule a New Patient Evaluation to understand how your brain handles transitions and build the skills you need to thrive. Daytime appointments are available. We’re in-network with most major insurance.
Sources
- Federal Reserve Bank of St. Louis. "The Jobs and Degrees Underemployed College Graduates Have." August 2025.
- Newport Institute. "Loneliness and Depression in Young Adults." 2024.
- Cengage Group. "2025 Graduate Employability Report." 2025.
- American College Health Association. "National College Health Assessment Spring 2024 Executive Summary." 2024.
This article is for educational purposes only and does not replace professional medical advice. Consult with your child's healthcare provider or a mental health professional for personalized guidance.
If you're going through a transition like this, you don't have to figure it out alone. Schedule a New Patient Evaluation to understand how your brain works so you can build the skills you need to thrive. Daytime appointments are available. We’re in-network with most major insurance carriers.
