Supporting your mental health after graduation

We recognise that leaving university and entering into the world of work can be a very daunting time. Most graduates have felt lost and confused, and there are over 45,000 of us in the UoC alumni community — so you are certainly not alone, and we really want to help.

We have put together a page of resources that focus not on the practicalities of careers, but rather the emotions and feelings behind all this. These tools can support your mental health and ensure you are prepared and feeling positive for the exciting next steps in your life.

Community

Amongst the best bits of uni are the people you meet. Your course buddies, your housemates, your society friends, your drinking pals — you have all gone through a huge life event together, and they are important. It’s the people that make your uni experiences, not the buildings you studied and lived in. The best bit is you get to take the people with you!

I am contacted regularly by alumni who graduated many years ago and regret not staying in touch with their classmates. Don’t let this be you. It’s very easy once uni finishes — you disperse around the country, start new jobs — and friendships can slip. But they don’t have to. Treasure and prioritise your friendships; do all you can to maintain them.

Schedule a weekly walk. A walk can be squeezed into a lunch hour or scheduled at 8pm at night when you would otherwise be scrolling or watching TV. Make it a regular thing, meet in the middle.
Make use of the video call. Friends may live a long way away so seeing them in person is no longer an option. Prioritise a regular video chat, set a schedule so you don't forget. Who cares if you are in your PJs looking a state — seeing your mate's face is always great.
Make a date to visit. Your mate may have a whole new life — a new flat, a new job — but that doesn’t mean there’s no room for you in it. I bet they are dying to show off their new neighbourhoods. Text your pal now and say you are coming to visit, make the date, and then the following month, make a date for them to visit you.
Come back and visit campus together! Maybe it's been 1 year, 5, 10 or even just a month, and you miss the place. We would love to have you back. Grab a gang of mates and re-live your student days. Get in touch with us in the Alumni Association — we are more than happy to help with your plans.
Make the most of your alumni community. There’s over 45,000 UoC and legacy institution alumni, and many of them are working in your dream career. Get to know your community, make new friends, network or even seek a mentor — we are a friendly bunch. Join the Cumbria Network here.
Check out Gals Who Graduate. This is an online community of female graduates — it’s really friendly, super supportive, and everyone is in the same boat. You will find a closed Facebook group, jobs chat, and inspirational stories. Find them on Instagram @galswhograduate.

Podcasts

One of the easiest ways to learn more about physical and mental health is a good podcast. Understanding how your body and mind work and the science behind it can be life-changing. Some of the best podcasts are full of expert advice from truly the best people in the world — and the best bit? They’re free.

Here are some of our faves:

Feel Better, Live More

Dr Chatterjee’s guests are all scientists, researchers and experts in their fields. We’ve learnt so much from this podcast — some of these topics are mind-blowing. Dr Chatterjee presents them in a really accessible way and leaves you with loads of practical tips to implement tiny changes into your life.

We particularly love:

Other podcasts to check out include:

Huberman Lab – Andrew Huberman is a neuroscientist. This one is very science-based but packed with amazing research to support better overall health.
Happy Place – Fearne Cotton interviews a wide range of people, discussing what happiness means to them.
On Purpose – Jay Shetty, a former monk, shares wisdom and interviews inspirational guests on topics like distraction, anxiety, relationships, and self-confidence.

Mindfulness

It can be a full-time job applying for jobs! Not to mention all the extras that come with it — negotiating new places to live, traveling to interviews, etc. It’s a lot and can be stressful. Try to take some time each day to unwind and relax. Being quiet with your own thoughts can have a hugely beneficial effect on your wellbeing.

Write a journal. If you are overwhelmed with thoughts swirling around in your head, often writing them down can be a release. Writing can help provide clarity and a sense of purpose on something you’re worried about. Keep your journal private so there’s no danger of anyone reading it — it's just for you. Some people choose to re-read passages later to track progress, while others tear up the page as a symbolic gesture of letting worries go.
Make a gratitude list. Every day, make a list of three things you’re grateful for. You can jot this down in your journal, a separate book, or even just your phone’s notes app. You could start with things like, “I’m grateful for the roof over my head,” “I’m grateful for my education,” or “I’m grateful for my family and friends.” Try to come up with different things each day — this habit helps rewire your brain to focus on what you have, rather than what you lack.
Write down three positive things. Every evening, look back through your day and write down three good or positive things that happened. It could be the sun shining, a walk you enjoyed, a kind message from a friend, a new season of your favorite show starting, or a cute dog you saw. Try to list different things each day. As you go about your day, notice these moments — as you pet that cute dog, think, “I’m putting this on my list.” It helps retrain your brain to spot the good in everyday life.
Meditate. Meditation is huge now — and for good reason. It can genuinely help quiet the noise in your head and recognize negative thought patterns before they become problematic. At its core, it’s just sitting quietly for a while and observing your thoughts, but it can take practice to master. We highly recommend the book Mindfulness by Mark Williams and apps like Headspace, Insight Timer, and Calm.
Manage your stress levels. Target Jobs has an excellent page on managing stress while job searching. Find the article here.

Movement

Moving your body can be great for your physical health but can also do wonders for your mental health. Exercise can help lift low-level depression and make us feel energised and more confident. It’s often hard to motivate yourself to move if you feel low, but just starting is the biggest step. You don’t have to run a marathon to feel the benefits — just pop out for a stroll around the block.

Go for a walk. Introducing lunchtime walks into your routine can help boost your energy levels and ability to focus in the afternoons. Pop on your trainers and your favourite health podcast so you learn as you walk and get out the door. Some days it will be harder than others to motivate yourself, but you will never regret a walk.
Sweat. If you want to sweat it out, pick something you enjoy. Exercise isn’t about punishing yourself — if you find something you like, you’ll want to do it more. Frankly, running is tough when you first start, but once you can run a 5K you’ll feel like an actual superhero. Try Couch to 5K. When was the last time you went out on a bike? Pick a hilly route and work up a sweat to earn the prize of those downhills — whizzing fast downhill (especially through puddles) makes you feel like a kid again and it’s such an exhilarating buzz.
Swimming can be very relaxing — it feels awesome to float and feel weightless, while also giving you a great full-body workout. Check out your local pool, often one-off access is cheap, and the bonus for job seekers is you can go mid-day through the week when it’s quiet.
Check out free workout videos on YouTube. There are millions of free workout routines online, from yoga to intense bodyweight workouts. Some of our favourites:
Kitchen dancing. Got the house to yourself? Turn the tunes up loud and have a good dance around your kitchen. It’s an excellent stress reliever — you could even make a Spotify playlist for this exact purpose. Dance like nobody’s watching, sing at the top of your lungs and see if you don’t feel a million times better afterwards.
NHS Get Active. For more advice and tips to get moving, check out NHS Get Active.

When times get tough

The above resources can really help to transform a low-level mood, but if you are really struggling, nothing helps and you cannot see a way out, it is important you seek professional help.

If you need support urgently

Samaritans are open 24 hours a day, 365 days a year if you need to talk to someone.
Telephone: 116 123 (24 hours a day, free to call)
Email: jo@samaritans.org

If you need medical help

Book an emergency appointment with your GP surgery.
For urgent medical advice call NHS 111 (England & Wales) or NHS 24 (Scotland) T: 08454 242424.
For immediate medical help or attention call 999 or visit your nearest Accident & Emergency department (A&E).
You can refer yourself to mental health services in your local area. Find out more: NHS Psychological Therapies Service

Need someone to talk to?

If you need to talk, these organisations are here to listen:

Mind is here to help anyone experiencing a mental health problem.
Shout is a 24/7 UK text service. Text 85258 for free, confidential, anonymous support wherever you are in the UK.
If you’re under 25, The Mix provides support by phone, webchat or email.

Things to consider when looking for jobs

We can easily get carried away when looking for jobs and it all moves fast before you really get to know the organisation you are applying for. Remember that you could potentially be spending the next few years of your life with this company and a large percentage of your time. Are they the right fit for you? Find a company that respects your personal boundaries and supports your mental wellbeing.

When you apply, or during interviews, be prepared to ask some key questions:

What is the company’s staff mental wellbeing policy? Do they have something in place?
Does the company actively promote mental wellbeing and discuss staff welfare on their website or in recruitment materials? What is the culture like around mental wellbeing?
Is there an HR department? Are they friendly and approachable? Would you feel comfortable discussing mental health concerns with your potential line manager or team?
What is the break schedule? What do employees usually do for lunch? Are proper lunch breaks prioritised?
Do colleagues socialise? What is the general vibe? Are there organised social events? Will you get on with these people outside of work?
Will the type of work keep you interested, stimulated, and motivated? Boredom can affect mental health.
Is there any financial help with relocation? Does the company run a cycle-to-work scheme or offer interest-free loans for public transport? Financial worries can be a big strain on your wellbeing.

Don’t forget, our friendly and supportive Careers and Employability team are always here to help you with all your practical job advice. Find out more here.

Joanne Lusher, Alumni Relations Officer