Graduation was arguably one of the most exciting times of my life. Between having my final classes, going out with friends for the âlastâ time, and checking off the final items of my college bucket list, I was filled with adrenaline. But something I wish someone had warned me about was what came next: the wave of anxiety and dread over not knowing what would come next for me â or, as I like to call it, the post-grad scaries.
Of course, I knew that the excitement of graduating wouldnât last forever, but in the moment, I chose to only focus on the good; distracting myself with the thrill of being done with school rather than thinking about the future. And once I was forced to, the post-grad scaries set in.Â
So, what are the post-grad scaries, exactly? Licensed psychologist Dr. David Tzall says the post-grad scaries are a form of anxiety that sets in as some students move away from a structured school environment during the post-grad transition. âPost grad life is often characterized by ambiguity about career direction, loss of familiar social and institutional support structures, and pressure to achieve adult milestones without a clear roadmap,â he tells Her Campus. Students donât necessarily feel lost because of graduation itself â itâs more about leaving the environment that students have grown accustomed to. School provides structure, like lecture times, club meetings, socials, and planned outings. After leaving school, that sense of structure often changes, and itâs now up to you to independently create a schedule for yourself.Â
If youâre feeling the post-grad scaries, youâre not alone. Talking with other students who recently graduated revealed we were almost all going through similar versions of anxiety. Recent Cal Poly San Luis Obispo alumna Sarah*, 22, says of her own post-grad scaries, âSometimes it feels like everyone else has it together while Iâm still trying to figure out whatâs next. It can be scary feeling like youâre behind or lost when youâre just starting a whole new chapter of your life.â When I realized that I wasnât the only one who felt this way, I went down a TikTok rabbit hole, trying all the tips and tricks from social media. From trying deep breathing exercises to sitting in the sun for at least 30 minutes a day, these temporary fixes barely helped me escape my own post-grad scaries.
If youâre looking for somewhere to start in combatting your post-grad scaries, Dr. Tzall says to start at the root of the problem â that lack of structure. Try âbuilding a simple weekly routine with fixed anchors like wake times, blocked job-search or skill-building hours, exercise, and at least one social commitment,â he says. If getting a full-time role after graduation is part of your plan, itâll help with building that structure, too. But if the idea of trying to jumpstart your career feels too overwhelming, Dr. Tzall says to try âprocess-based goals instead of outcome-based ones.â Itâs important to separate the big questions that loom over you during the initial phase of post-grad from the next tiny step you can take. âYou donât need to resolve âWhat should I do with my life?â to take a useful next action,â Dr. Tzall says. âRather than getting a job, which is usually out of your control, it’s best to commit to something more measurable like creating a resume, sending resumes out, or networking with two people.âÂ
Networking is something thatâll help you outside of your job search, too. Dr. Tzall expresses the importance of rebuilding your community during this time. âLoneliness amplifies disorientation after graduation,â he explains. âActively maintain old relationships and create new ones through work, hobbies, classes, or alumni networks.â Personally, moving to a new city and creating a newly structured life with both new and old friends really helped me overcome my battle with the post-grad scaries. Knowing that tons of people like myself were going through this gave me a sense of community.Â
At the end of the day, Dr. Tzall says, “feeling lost post-graduation is a common developmental phase, and naming it reduces its power.â Breaking the stigma and cycle of the post-grad scaries is something that needs to be talked about more often. At the end of the day, itâs OK to not be OK â just work on communicating that to those around you, and create a community thatâll help support you.
*Name has been changed.
If you or someone you know is seeking help for mental health concerns, visit the National Alliance on Mental Illness (NAMI) website, or call 1-800-950-NAMI(6264). For confidential treatment referrals, visit the Substance Abuse and Mental Health Services Administration (SAMHSA) website, or call the National Helpline at 1-800-662-HELP(4357). In an emergency, contact the National Suicide Prevention Lifeline at 1-800-273-TALK(8255) or call 911.