Published July 22, 2024 by Zencare Team and written by Denise Sandole, PsyD
The build-up to graduation can be BIG. You’ve finally reached a major life milestone of completing mandatory and/or recommended schooling. There are award ceremonies, convocations, and celebrations that can last a whole summer season, and if you’re a social media contributor, these commencement events are well-documented for your friends and followers to infuse with additional positivity. Then sometime around mid-August, this feel-good mood can shift into worrying or even panic about packing and preparing for the next life phase, or the life plan that’s still TBD.
Why am I anxious about graduating?
Like many high school seniors, you’re likely anxious about graduating because of the prospect of starting your post-secondary plan, and what that new chapter of your life will be like — whether that may be college, trade school or a job. The thought of leaving the familiar environment of home, making new friends, and handling the potential academic pressures of college or trade school can be overwhelming. This anxiety is often rooted in several factors:
- Fear of the unknown: This impending new, unfamiliar environment with different expectations and challenges.
- Academic concerns: Worries about keeping up with more rigorous coursework and responsibilities and managing time effectively.
- Social anxiety: The need to form new friendships and navigate a new social landscape.
- Homesickness: Anticipation of missing family, friends, and the comfort of familiar surroundings.
- Finances: Fear around how you will afford basic necessities, and how you might be able to partake in social events, special occasions or traveling for the holidays.
All of these factors and feeling anxious about graduating is understandable. How you decide to cope and manage those feelings can help set the tone for your first year of post-graduation, and likely being on your own for the first time.
Coping strategies for post-graduation anxiety
Take a deep-breath, and rest assured that you are in good company. Post-graduation anxiety is quite “normal” and expected while managing what is considered a major life transition or adjustment period. While anxiety can make us feel uncomfortable and even disruptive if it’s frequent and intense enough, it is actually trying to be there for you. All of our feelings, including anxiety, are the body’s way to signal to us what we need:
- When we’re sad, we might need a hug or someone to talk to
- When we’re angry, we might need a cold shower or resetting walk
- When we’re anxious, we might need to do something that makes us feel masterful or in control
Think organizing your room, exercising, or playing that sport, instrument, or game that you enjoy.
You can also balance these coping skills with one of my favorite Dr. Marsha Linehan DBT tools: Opposite Action —mindfully engaging in the opposite behavior of what you’re currently feeling. This tool can help keep procrastination at a manageable minimum by not waiting for the motivated feelings.
- If you don’t feel like packing, acknowledge your understandable reluctance, and then do some packing
- If you don’t feel like life-planning, acknowledge your understandable reluctance, and then do some life-planning
- If you don’t feel like figuring out classes you need to take, acknowledge your understandable reluctance, and then do some research on what classes you need to take
It can also help to remind yourself of past moments when you had to adjust or start over to assure yourself that if you were able to get through learning curves before, you will be able to do it again.
Lean on your support system
Reach out for support from understanding others, whether it’s a family member, friend, mentor, or a therapist. We sometimes presume that part of growing up means having to do things all by ourselves or else we risk being misperceived as weak, unprepared, or immature. You do not have to go through adjustment periods alone!
We can also fear that we’re losing all of the support we’ve ever known and can’t imagine how we’ll ever afford to be well-fed or easily see our circles of friends again. It can be healthy to acknowledge not just the gains of moving up, but also the inherent losses of leaving behind these meaningful people and experiences. If you find yourself getting stuck or weighed down with fear by these thoughts, it can be very helpful to talk them out with someone so that you can face your worst-case-scenario fears, and come up with helpful counter thoughts — for example:
- “I can always visit home if I need to”
- “My friends will just be a FaceTime or text away”
- “It’s ok and human to be nervous and uncertain about the future”
- “I don’t need to figure this all out on the first day”
Additional strategies for managing anxiety at any point in life
As you move through your anxious feelings post-graduation and are preparing for college or whatever comes next for you if that isn’t school, learning how to manage anxiety in general can be a great skill to lean on as new stressors come into your life. Below are some additional strategies for managing anxiety. Figuring out what works best for you, and implementing it consistently is a lot like lifting weights. You’ll begin to build muscle (coping skills), that you can use and have at the ready when you need them.
- Practice Self-Care: Developing a solid self-care routine is crucial for maintaining mental health during this transition. This includes:
- Regular exercise: Aim for at least 30 minutes of physical activity most days of the week. This could be anything from joining a sports team to taking yoga classes or simply going for daily walks.
- Adequate sleep: Strive for 7-9 hours of sleep per night. Establish a consistent sleep schedule and create a relaxing bedtime routine.
- Healthy eating: Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Learn some basic cooking skills to prepare healthy meals in your dorm or apartment.
- Stress management techniques: Explore methods like deep breathing exercises, meditation, or journaling to help manage stress and anxiety.
- Practice Mindfulness: Incorporate mindfulness techniques into your daily routine to help manage stress and anxiety. This could include:
- Meditation: Start with just a few minutes a day and gradually increase the duration.
- Deep breathing exercises: Practice techniques like box breathing or 4-7-8 breathing to calm your nervous system.
- Journaling: Regularly write down your thoughts, feelings, and experiences to gain clarity and perspective.
- Mindful movement: Engage in activities like yoga or tai chi that combine physical movement with mindfulness.
Conclusion
Transitioning from one phase of life to another is never easy, and it's natural to feel anxious about the unknown. By taking proactive steps, seeking support, and maintaining a positive outlook, you can effectively manage post-graduation anxiety and embrace the opportunities that lie ahead. Remember that this period of transition, while challenging, is also filled with potential for growth, learning, and new experiences.
If you find that your anxiety is persistent or overwhelming, don't hesitate to seek professional help. Mental health professionals can provide valuable tools and strategies to help you manage your anxiety and thrive in this new chapter of your life. Using a therapist directory Zencare can help you find a mental health professional that understands you, supports you and can help arm you with the tools you need to maintain your mental health after graduation and whatever comes next for you.
Embrace this time of change as an opportunity for self-discovery and personal growth. With the right mindset and support, you can navigate the challenges of post-graduation life and set the foundation for a fulfilling future. Your journey is unique, and the skills you develop in managing this transition will serve you well throughout your life. Give yourself time to adjust, do your best to be present to experience the ride, and before you know it, you will feel acclimated, in control, and masterful once again.