No Job? How New Grads Can Cope With Depression

Congratulations! You just graduated from college. No more papers. No more classes. No more exams. After celebrating with family and friends, you might be feeling on top of the world. Or not.

Many young people experience panic or depression following college graduation, especially if they don't have set employment plans. So if you find yourself without a job and are feeling down, realize you're not alone. If your unemployment blues start affecting your daily life, however, it's time to pay your mental health some attention.

Vicki Hays, director of Counseling and Psychological Services at the University of Michigan, says graduation depression is more common than many think. "I think it's much harder actually leaving college than it is coming to college," she says. "Leaving is something completely new. For most people, they have not been without the structure of organized education ever in their lives."

Tiffany Miller, a psychologist and psychotherapist based in New York City, has treated several depressed graduates and says isolating behavior is a common symptom of depression during a transition. A change in social behavior, such as spending more free time alone or avoiding close friends, could indicate mental distress. "It depends on the person what they do, but the change is usually pretty drastic," she says. "Listen for the type of communication and speech that could indicate real hopelessness." Miller says friends and family should listen for phrases such as "I can't do anything right" or "Don't bother, I'm not worth it" to indicate that an individual could be at risk.

Depression symptoms also include changes in appetite and sleeping. If your post-graduation unemployment is impacting your quality of life, it's important to recognize why and overcome it.

[Read: What's Causing Your Bad Mood -- And How to Overcome It .]

Why is this Happening?

Loss of identity. Regardless of your employment plans, graduation marks the end of an era. It may mean the end of your academic career, or it may indicate the end of a carefree lifestyle. Either way, it marks a change in routine and identity. Most college graduates have defined themselves as students for around 17 years. By leaving the academic world, they're forced to reinvent their identities, Miller says. Without employment plans, this reinvention may seem impossible.

"Sometimes the formation and solidifying of identity has to do with how we define ourselves as workers," she says. "People don't come up to you and ask 'Who are you?' They ask, 'What do you do?' If you don't have an answer for that, then there's part of your identity that is not formed."

[Read: 13 Fool-Proof Ways to Get Happier.]

Unreasonable expectations. You likely spent your college years planning your professional goals. You may have had your parents and professors tell you that you had endless opportunities and potential. In effect, many young people set unrealistic expectations of the job market and their ability to succeed immediately. "Sometimes the depression can stem from the expectations that have just been crashed -- the hopes and the dreams that are not materializing," Miller says.

Sure, you had a 4.0 GPA and three internships. But that doesn't guarantee you'll land your dream job the day after you graduate, and for some people, that's difficult to grasp.

[Read: How to Pay Off Student Loans Within 5 Years of Graduation.]

Financial stress. A more obvious reason unemployed graduates experience depression is financial pressure. Whether their parents financed their college years or not, most young people are expected to support themselves financially once they receive their diploma. And if you have student loans to pay off, that pressure multiplies. "It's not just the emotional pressure to succeed and get this well-paying job, but it's the basic financial pressure to do so," Miller says. "Kids are going in and signing college loans that are most likely because their parents can't pay for college. Now they're coming out, and they still can't pay for college."

Family pressure. Mom and dad were proud on graduation day, but two months later when you're still filling out applications, you might feel like a disappointment. It's important to remember your parents entered the job market decades ago, so they may not understand what it is like to enter the workforce in the years following a major economic recession. If they aren't aware of your goals and efforts toward employment, they may create more pressure on top of what you're already putting on yourself.

[Read: How to Be a Good Listener.]

Now What?

If you're suffering from depression while unemployed, there are many ways to overcome the symptoms and see the light at the end of the tunnel. The trick is to find the best option for you.

Be realistic. One of the best ways to avoid depression after graduation is to "be realistic about what jobs are out there [and] how far down on the totem pole are you going to have to start before you work your way up," Miller says. It is important for graduates to be honest with themselves and their families about the current market and their skills. As Miller points out, it's unlikely you'll reach your professional goals immediately out of college.

Focus on your skills. While some people may feel better after reminding themselves of their past accomplishments, others may feel discouraged because their successes are not transferring into the "real world." Instead of focusing on your GPA or résumé specifically, think about the times you worked hard to overcome obstacles, and use that to motivate you. Remind yourself that this is just another challenge to meet, and you have overcome challenges in the past.

[Read: 5 Things Graduates Should Do to Find a Job.]

Communicate with family. For some graduates, family can be a source of pressure, but for others it can be a source of support. Either way, communicating with your family can be beneficial for overcoming depressive symptoms. If your parents do not understand your efforts to find employment, talk to them and explain your frustrations. If you are living with your parents to save money, talk about what the living situation means and how you want to be treated as an adult while in your childhood home. Let them know you are thankful for their support, but establish your rights as an adult.

"Some families are very welcoming and understanding and nurturing when it comes to these situations," Miller says. "Other times, these graduates go back to being a child in their parents' homes and having certain freedoms taken away from them. That can create a lot of relationship struggles and a lot of conflict."

[Read: 8 Things You Didn't Know About Counseling .]

Seek help. If depressive symptoms continue, it's important to reach out to a psychologist or therapist in order to recover. While graduates no longer have the convenience of counseling services provided by their universities, it doesn't mean they shouldn't seek help when necessary. "Even if a student comes in very close to the end of their college time, we may be able to be helpful finding resources for ongoing treatment or self-help options," Hays says. "It's important to try to talk to a professional."