Mental Health After College

Mental health is being discussed more and more; however, one topic left out of the conversation is the shift that happens after graduating college and how many graduates face post-grad depression. Many are also having anxious thoughts about their future: when will they get a job? Will they like their job? Will they get a decent livable wage?

As a recent grad, it’s important to reflect that you’ve been in school for the majority of your life. All you really know how to do is be a student. You’ve focused most of your life on getting to and through college and finally graduating. Now that you’ve done it, you’re going to move into an adjustment period, no longer being in school and figuring out what “the real world” is like. In this blog post, I’ll be discussing methods shared by my first two therapists and research from my first book, Reroute: Post Grad Guide To Success- Physically, Mentally, and Financially.

Depression and Anxiety Diagnosis

In February 2020, shortly after graduating from college, I was diagnosed with depression and anxiety. However, I want to emphasize that I chose not to let this become my whole identity, and I chose to work on myself because this wasn’t what I wanted as my reality. Below, I’ll share some tips that have helped me navigate depressive episodes and moments of anxiousness throughout the past few years.

By definition, depression is a mental health condition characterized by a persistent feeling of sadness and loss of interest in activities that lasts for most of the day, nearly every day, for at least two weeks. Depression looks different for everyone and should be treated professionally on a case-by-case basis. 

By definition, anxiety is ​​a mental condition characterized by excessive apprehensiveness about real or perceived threats, typically leading to avoidance behaviors and often to physical symptoms such as increased heart rate and muscle tension. Anxiety activates your fight-or-flight responses. 

Some of the tactics I have used to combat depression during my first few years out of college have been practicing holistic wellness, which includes mindfulness techniques, exercise, and meditation. We spend so much time in our daily lives focusing on what needs to get done, what we have to eat, what to wear, everything, but we never focus on what matters: what’s on the inside, your thoughts. 

Through mindfulness and meditation, I have been able to regain control of my thoughts and feel more at ease. The human brain can be up to 80% negative at times, meaning that most of your day is spent thinking negative thoughts. This can drive you into a downward spiral, which is why mindfulness and meditation are essential not only for individuals just coming out of college but for everyone.

Mindfulness Techniques

Deep Breathing

We breathe automatically every day. However, when our bodies and minds go into fight or flight, we forget the power of our breath. Box breathing is a popular technique used to calm down and get our parasympathetic nervous system in check. With box breathing, you breathe in for 4 seconds, hold for 4, exhale for 4, and hold for 4, and continue until you feel comfortable stopping. If this is too advanced, you can start with breathing in for 4 and exhaling for 4. Doing this for a few minutes will alert your body that there is no imminent danger. In addition, this is a good technique to use if you’re having trouble falling asleep.

Exercise

Through exercise, you release endorphins, thus making you feel better. Done consistently over time, it can help you regulate your emotions and allow you to feel more at ease. Exercise doesn’t have to be boring. Take a dance class, do yoga, take a pole dancing class, or do boxing; the choice is yours. My favorite form of exercise post-college was kickboxing; it’s allowed me to work through my depression and anxiety and still have fun. It also allowed me to learn how to defend myself. I also enjoy running or going on walks, as they allow me to clear my mind. In the beginning, it may feel like a drag to exercise, but start simple with a 5–10 minute walk around your block 2-4 times per week and build from there.

Meditation 

Our minds are constantly filled with thoughts. We don’t give ourselves a second to breathe or be in silence throughout the day. This is why meditation is important. Guided meditations allow you to sit still for a moment, be with your thoughts, and process what’s been going on. Some of them share words of wisdom and words of encouragement, which could be useful during times of depressive episodes or on days when you’re feeling more anxious. I start my day with meditation before I even get out of bed. I see it as fueling my mind with the right thoughts before starting my day. It allows you to manage stress and anxiety better. With consistency come the benefits.

Change Is Coming

All in all, depression and anxiety don’t just go away overnight. Give yourself grace as you navigate every new season of your life. Give yourself the chance to explore this new you you’re becoming. Allow yourself to discover what brings you happiness. Remember, every day comes to an end, and things can change for the better at any moment. These tips have helped me and millions of people across the globe; it is worth giving them a try.

You have to choose what life you want and how you want to grow through what you go through. Life won’t be easy, but embrace each moment and each emotion as they come. We can value and treasure the good and happy moments because of the not-so-great moments in life.