30 Prompts for Post Graduation Depression
It happens! A natural part of attaining a big life goal, is the comedown. You have been working towards something that takes up so much time, energy, money, resources, and space in your brain that when it is finally over- it can feel destabilizing. Similar to treading water, your body and mind have been in a routine to keep you afloat. Once you get the chance to stop a waive of emotions & fatigue get the chance to wash over you.
What is post-grad depression?
Healthline notes, “Depression typically makes you feel sad, low, or hopeless nearly every day, in most situations, for at least 2 weeks.” Post-grad depression is a specific acute (but can lead to chronic) depression symptoms from the life transition of finishing school. Some clinicians also label this as an adjustment disorder, meaning that life has become more difficult to navigate and is affecting your mental health. For a formal diagnosis or treatment plan, check in with your therapist. If you don’t currently have one and would like tele-therapy in Washington- contact me to see if we are a good fit!
Why journal prompts?
While journaling is only one tool that can help support deep change, it is a great one to begin with. Journaling helps you see patterns in your mindset. It allows you to have a birds eye view of past emotions, thoughts, and experiences. This can help you to find narratives you are telling yourself that are harmful to your mental health. It can also help you identify gaps in things that could alleviate some of your stressors or negative cycles (eg. self critical phrases, lack of boundaries, people pleasing, mind-reading, etc).
30 Prompts for Post-Grad Depression
What is your next main goal?
What are mini goals that can help you work towards this goal?
Set a new daily routine, even if you don’t feel “busy”- fill it with structured times. (eg. 8 am walk dog, 10 am do yoga at home, 12 pm go to work)
Are there friends you want to keep in touch with? How can you make that happen?
Name 3 self care activities you can incorporate into your week.
What is your dream life?
If you are unsure about your career, what are some perks you want to have in a career? (eg. time off, working in the academic year vs. fiscal year, setting your own schedule, unlimited PTO)
What do you miss about college?
What are some things that spark mini-joy into your day?
If you are interviewing for jobs, what is your mission statement?
What are some main points you want employers to know about you?
If you are taking time off: What allows you to feel peacefulness?
What are some activities that can help you tap into peacefulness?
Are you setting expectations onto yourself? How can you challenge those into goals?
List 3 life goals you have for this next year.
What is a self-affirmation you want to work on?
List 5 things you appreciate about yourself.
What would help you track your mini-goals?
Get outside! What activities do you like that allow you to be outdoors?
How are you feeling?
If you are experiencing guilt or shame about post-grad life: what are your deeper feelings? Check the feelings wheel below
Who do you want to focus on spending time with?
What actions can help you feel less stressed? (eg. if you are worried about your loans, talk to a loan advisor for a repayment plan)
What boundaries could help you protect your peace? (eg. especially if you are moving home with family post-grad)
Are there places you can go to have alone time? (eg. the gym, library, driving in your car, a local coffee shop)
Is social media affecting your self esteem? What boundaries (such as time limits) can you set with yourself & your social media use?
List 5 people who motivate & inspire you. What traits do they portray?
Are you having trouble accepting that this big life goal is over? What rituals would help you start accepting that this part of your life is done? (eg. having a grad party, framing a picture of your graduation, writing about your emotions related to this transition grief)
What are some examples that depict how resilient and strong you are?
What are 5 things that are worth living for?
Bonus prompt: List your “basic needs” (eg. hygiene, activity, drinking water, seeing other people, etc). How can you meet your basic needs?
For more examples of prompts check out these articles:
41 Prompts for Depression by PsychCentral
How to Deal with Post Grad Depression by Medical News Today
Self Esteem Prompts by PositivePsych
The 988 Suicide and Crisis Lifeline is available 24 hours a day at 988. For Washington specific Crisis resources click here.
Please note that these are optional prompts and are not considered clinical or medical advice. Always check in with your mental health professional if you are experiencing mental health symptoms. Always check in with a medical professional regarding your specific care, wellness, and mental health. 