Annabelle Tombs
Graduate Depression — More Real Than You Think
Jan 20, 2026
Graduate Depression — More Real Than You Think
“Transitions are uncomfortable because they require us to let go of who we were and learn how to be who we are becoming.” — Brené Brown
Graduate depression. It’s something I only recently heard of, and I’m not the only one.
University can be such a whirlwind of emotions. It has its ups and downs. But sadly, like most education institutions, it doesn’t really prepare you for what happens when you leave; not the emotional side, anyway.
We all leave with a degree, and maybe some experience if we’re fortunate enough. But the emotional toll that hits when we leave can be overwhelming. And from the looks of it, I’m far from alone.
What is graduate depression?
Graduate depression, sometimes referred to as post-graduation depression, describes the feelings of sadness, anxiety, uncertainty and loss that many graduates experience after leaving university. While it isn’t an official medical diagnosis, it is a recognised phenomenon linked to the sudden loss of structure, identity and routine, alongside pressure to find work and worries about finances (Healthline, 2023; SNHU, 2022).
Symptoms can mirror those of depression: including low motivation, changes in sleep, loss of confidence and feeling disconnected, particularly during the transition into what we’re told is the “real world” (Healthline, 2023).
It’s not something you tend to hear about until you’ve already left. And when it hits, it often does so when you’re at your most vulnerable, and when accessing professional help like therapy isn’t always financially possible.
You’re not imagining it — the numbers back it up
Although graduate depression isn’t always measured directly, existing research and surveys show how common these feelings are after university.
One UK-based survey found that almost half of graduates reported a decline in their mental health after leaving university, with many also experiencing loneliness and isolation (TCS Network, 2021). Another study showed that reports of anxiety and depression among graduates increased year-on-year, rising from 59% to 64% in a single year (Cibyl, 2023).
Research also suggests that graduating into a difficult job market can have long-term effects on mental health, including increased anxiety and depression, particularly for those who struggle to find stable employment (Schwandt and von Wachter, 2020). Even before graduation, mental health struggles tend to peak in final-year students compared to those earlier in their studies (Zhang, Zhang and Ma, 2022).
So if it feels heavy, it’s because it is.
The different paths we all take
There are those who leave university on top of the world; with a job, placement, apprenticeship or internship already lined up. Others have experience and will likely find work after actively applying. And then there are those who struggle — with experience or without, questioning everything, especially themselves.
That’s not even half of it.
There are people who tried endlessly to gain experience, people who didn’t know where to start, people with industry connections and people without any at all. Then there are those still working retail, hospitality or admin jobs, often since they were 16, in roles completely unrelated to their degree.
There are so many different paths and outcomes. And yet, graduate depression can still hit, regardless of where you fall.
“The period of not knowing is not wasted time.” — Alain de Botton
The questions no one prepares you for
We start to rethink everything.
How long do we keep applying before we give up?
Do we change careers?
I don’t believe graduate depression is something you simply get over. It feels more like something you learn to move through, slowly, in your own way.
Just like depression in general, there isn’t a one-size-fits-all solution. What helps one person might not help another. For some, it’s keeping busy. For others, it’s having something - anything, to work towards. Sometimes it’s just about getting through the day without giving up.
Research suggests that creating new routines and goals after graduation can help ease the loss of structure that many graduates struggle with (SNHU, 2022). Even small routines can make a difference; a regular wake-up time, a walk, a few hours dedicated to applications or creative work. It’s not about being productive all the time, but about giving yourself some form of stability.
Staying connected also matters more than we realise. Feelings of isolation are common after graduation, especially as friendships shift and people move away. Studies show that social disconnection can worsen post-graduation mental health, while maintaining connections, even in small ways, can help reduce feelings of loneliness (Healthline, 2023).
Another important part is allowing yourself time. There’s a lot of pressure to succeed quickly after university, but research on career progression shows that many graduates experience delayed entry into stable roles, and that this doesn’t mean failure, just a different timeline (Schwandt and von Wachter, 2020). Progress doesn’t always look the way we expect it to.
Talking about it is also crucial. Graduate depression often feels isolating because it’s rarely spoken about openly, yet so many people experience it. Whether it’s friends, family, online communities or professional support, being able to say “I’m struggling” can be a relief in itself (TCS Network, 2021).
Moving forward — not fixing
Maybe the goal isn’t to “fix” graduate depression.
Maybe it’s about understanding yourself better through it. Learning what motivates you, what drains you, what kind of life you actually want, not the one you thought you were supposed to have.
This period can feel like a pause, but it’s often a process of recalibration. A time where expectations are challenged, identities shift, and priorities slowly change. That doesn’t make it wasted time.
If you’re reading this and it resonates, know this: you’re not behind. You’re not failing. And you’re definitely not alone. Many graduates are quietly navigating the same feelings, even if it looks like they have everything figured out.
Graduate depression doesn’t mean you made the wrong choices. It means you’re human, adjusting to a huge life transition.
And that transition deserves more understanding, more honesty, and a lot more kindness — especially towards yourself.
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