The classic graduation march fills the room. In a blur, you walk across the stage, smile for the camera, toss your cap into the air—and just like that, it’s over. In the blink of an eye, the lights dim, the crowd disperses, and the applause fades into memory.

Then it hits you—that unsettling pit of anxiety and restlessness deep in your stomach. Everyone talks about the joy after finally finishing your academic journey. But no one ever really tells you about the post-graduation blues—a weird emotional limbo that you slowly fall into after the diplomas are handed out and the festivities are over. 

And if you’re ever wondering, “Why am I feeling this way?”, don’t worry. You’re not alone.

You should be happy that you graduated… Right?

The truth is, graduation isn’t always the triumphant start that everyone makes it out to be. Spoiler alert: it’s different for many young people. 

“This period, rather than being solely exhilarating, frequently evokes feelings of emotional flatness or even a sense of being psychologically stuck,” says William Jo Se M. Billote, LPT, RPm, RPsy, RGC, the lead psychologist and lead counselor at MindNation. “This stems from a profound disruption of the established equilibrium that structured their lives for years within the academic system.”

One moment you’re in a world where everything’s planned out for you—then all at once, you’re expected to have the answers. Graduation throws you into a much bigger world—one filled with endless paths, but rarely with a clear map to follow. It’s a strange in-between, where everything feels like it’s moving forward, yet you’re not quite sure if you are. That sudden shift can be jarring. 

Chelzy Dominden, a newly-minted international studies graduate from De La Salle University-Manila, felt the same. “It dawned on me that I’m literally on my own now, responsible for making my choices in life without a higher institution to guide me,” she confesses. Without any curriculum telling her what to do, Dominden felt lost, unsure if she was making the right decisions. “All I had left was my degree and trust in myself that I could make it out there,” she admits.

Consultant psychologist Vincent Tajor, MA, RPsy, at Sandbox Clinic East notes that there might be a feeling of alienation for what’s to come. “The world of post-college adulthood is marketed as full of responsibilities and routine tasks that are probably in contrast with their university experiences,” he says. “This ‘disconnected feeling’ could be a mix of missing the color of college and fearing the gray of the unknown, and this is completely normal.”

This hits home for a lot of fresh grads—just like Marcus Bondad, an advertising arts graduate from the University of Santo Tomas, who shares a similar struggle: “After leaving university, how can I see my progress? What are the indicators of moving forward?” Living a life without an actual structure to follow made him realize how lost he truly was.

Fresh grads have primarily spent most of their lives as students, and now that chapter has closed, many are left with a void they don’t quite know how to fill. “It’s like a familiar role they’ve played for a long time suddenly isn’t there anymore, and they’re figuring out what their new role is,” says Dr. Billote. 

After years of studying and preparing, stepping into the real world and figuring out where you fit can feel like a totally different ball game. It’s one thing to learn theories in class—but applying them in a job? The transition can be intimidating, often stirring up self-doubt and questions about whether you’re really ready.

A 2024 article in the Maltepe Medical Journal highlights how this can cause stress and anxiety, which can take a toll on one’s mental health. Because it’s not just about landing a job—it’s also about figuring out who you are outside of work and where you want your life to go. Sure, there’s freedom in that, but also a whole lot of uncertainty.

The doom and delight when you scroll 

“With social media, it’s easy to fall into the trap of comparison,” Dr. Billote says. He points out that the pressure builds because everyone around fresh graduates seems to be moving forward on their own paths. Seeing friends land great jobs or pursue further studies can make you feel like you’re falling behind, especially when you’re still figuring things out. 

Tajor echoes this, explaining that social media has distorted many young people’s views on career, success, and even their sense of timing. “What makes us anxious about these situations is the belief that we’re ‘running out of time’ or need to do things by a certain deadline,” he shares. “A helpful technique I teach my clients is to challenge those beliefs by asking questions like: ‘Whose timeline am I following?’ or ‘Why am I setting a deadline for myself?’”.

But Edilberto “Gilbert” Jimenez, MA, a former theology professor at Ateneo de Manila University, thinks that social media can also be used to our advantage. “Social media is an important factor that encourages young people to seek and choose their own personal identities.” Gen Z graduates, who have been exposed to this almost their whole lives, are most influenced by this. “The downside is that this phenomenon can create isolated islands of apathy and indifference.” 

The growing pains of a graduate

After I graduated, the pressure to start working crept in fast. I saw my peers posting LinkedIn updates and Instagram stories about their new jobs. And there was the unspoken hiya I felt toward my family—I didn’t want to keep relying on them financially. Gone were the days of baon, my savings were slowly running out.

Job hunting was the most excruciating part. I remember the anxiety of checking my inbox daily, hoping that someone would take a chance on a fresh grad in a market that seems to turn its back on newcomers. I even cried over a job I really wanted, convinced they’d never get back to me.

Allan*, a marketing management graduate, knows this feeling too—especially when it comes to the expectations we set for ourselves. “I struggle a lot with impostor syndrome and often find myself comparing my performance to others,” he says. A 2023 article in Asian Journal of Research in Education and Social Sciences also points out that many fresh graduates often feel stressed, anxious, and even depressed because they put a lot of pressure on themselves about their job performance and what the future holds. 

“This pressure often arises from a confluence of societal expectations, financial realities, and internal anxieties about future success and validation,” Dr. Billote explains. He notes that this kind of pressure often triggers persistent anxiety around job prospects and stability, sometimes even escalating into social anxiety or panic attacks. The intense expectation to quickly secure a job or “figure out” one’s life path can become a major catalyst for emotional distress. 

When applications pile up and rejections keep coming, hopelessness sets in. “The constant cycle of applications and rejections can erode their sense of self-worth,” Dr. Billote explains. Stress can show up as burnout, fatigue, irritability, disrupted sleep, or even social withdrawal. And for those with existing mental health conditions, this chapter can feel especially destabilizing.

How to navigate post-grad depression

Whether it’s the pressure to land a job, the loneliness of leaving your college circle, or simply feeling unsure of what’s next, post-grad depression is real—and you’re not alone in facing it.

To help make sense of the uncertainty, we asked for the expert advice of Tajor, Jimenez, Dr. Billote to help you move forward at your own pace. Here’s what they recommend:

1. Accept that success looks different for everyone.

“What might look like a successful endeavor to others might not feel all that fulfilling for you,” Tajor reminds us. Jimenez observes that millennials often chase upward mobility and financial milestones, while many Gen Z graduates prioritize meaning and alignment with personal values. 

Both are valid—what matters most is defining success on your own terms. Stay focused on your own path, and don’t be afraid to redefine what success means to you.

2. Celebrate others while working on your own journey.

As you tick off things on your career checklist, remember it doesn’t hurt to cheer others on. Their wins don’t take away from your own.

3. Embrace the unknown.

The future might feel intimidating—but it can also be exciting. “The unknown is also fun,” Tajor says. Gen Z fresh graduates, according to Jimenez, tend to be more self-aware and open to exploring nontraditional paths. That’s a strength. 

Give yourself permission to wander a little and discover what fits. You now have the freedom to shape your own story, just like college once felt new and unfamiliar.

4. Keep a journal.

Write down everything you want to explore. Millennials and Gen Z fresh grads reflect with intention. Talk to people, do some research, and take small steps. Get your feet wet—you don’t have to have it all figured out right away.

5. Create a new structure.

Whether you’re a millennial driven by achievement or a Gen Z fresh grad seeking purpose in whatever they do, Dr. Billote recommends building a daily routine that works for you. It doesn’t need to feel like school—but a little structure goes a long way toward feeling grounded.

6. Stay connected and active.

Whether it’s talking to friends, joining a new community, or volunteering, nurturing social connections and engaging in meaningful activities can help you feel less isolated. Both generations thrive when they’re engaged in meaningful relationships and community.

7. Take care of your body and mind.

Build healthy habits—eat well, sleep enough, and get some movement in. Dr. Billote also suggests mindfulness and time management tools to help you stay present and intentional.

8. Ask for help when you need it.

Emotionally, both Gen Z and millennial fresh graduates share the same burden: anxiety, uncertainty, and what Jimenez describes as “a quiet desperation.” A lot of them don’t really know what they want—they’re just scared to disappoint their families by not chasing the traditional path to success.

You’re never alone in this. Tajor and Billote both stress that seeking help is not a weakness—it’s an act of courage. If it gets too heavy, professional help is available. Services like MindNation offer 24/7 mental health support—whether you just want to talk or need guidance. 

So… What now?

Life is not a race, and it’s perfectly okay to feel a mix of sadness, nostalgia, and uncertainty after graduation. This transition isn’t just about stepping into the next chapter—it’s also a form of grieving the end of an important era filled with memories, friendships, and growth.

Many graduates, like Dominden, look back and wish someone had reminded them that it’s okay to slow down. She wished someone had consoled her by saying, “You just finished your entire education, which you dedicated your life to. It’s okay to chill out for a while.”

If you’re feeling overwhelmed or unsure, remember that you don’t have to figure everything out all at once. Focus on taking things one step at a time, give yourself space to adjust, and recognize the progress you’re making—even if it feels small.

So why not make your first small step today by simply saying to yourself: Congratulations, graduate.

*Name has been changed

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