3 tips from career coaches to soothe post-graduation anxiety
It’s normal to feel uncertain after graduating. These tips from two alumni career experts can help.
Transitioning from student life to the professional world can be overwhelming. Maybe you’re a brand new graduate still figuring out what you want to do. Or maybe you’ve been sending out job applications for a while now but haven’t heard back. If you’re feeling stressed out, discouraged, or even lost, know that you’re not alone! The job market is constantly shifting and evolving, and many young alumni (myself included) experience these feelings at some point in our post-UBC journey.
The good news is that alumni UBC has a lot of helpful resources and information to aid you in your next steps. The Careers section on the UBC Magazine website is full of articles, podcasts, and webcasts to support your professional development, including this roundup of career resources for UBC alumni, this webinar on how to build your personal brand, and this podcast episode on how to cultivate resilience during challenging times.
A particularly helpful webinar to check out is Navigating life after graduation successfully. In this webcast replay, two UBC alumni and career coaches—Savanah Knockwood (BA’15) and Kieran Davey (BA’18)—share their own post-grad experiences as well as valuable insights on how to move through this transition with patience and perspective.
As you work towards getting your career underway, consider these three takeaways from their discussion.
1. Recognize that job searching is more than a task—it’s a journey
Some students expect to find their first full-time role in their field immediately—as if that’s a task they should be able to easily check off on a simple post-grad “to-do” list. However, it’s important to remember that establishing a career often takes longer than expected. Knockwood and Davey both shared that it took them several months after graduation to land their first job. Finding your first full-time position is a process, not a one-time task, and it’s normal for your job search skills to take months of practice before improvement.
Moreover, it’s common for many graduates to start or stay in a job that isn’t directly related to their degree. According to data from BC Student Outcomes, around 30 per cent of UBC undergraduate alumni don’t work in a job related to the program they graduated in, with higher percentages for Arts and Science graduates. The soft skills that you developed during your undergraduate degree are transferable to many different career paths. Each experience, including jobs you might not have expected to do, will carry you forward as you grow and as new opportunities present themselves.
2. Understand that a transition involves multiple stages—and that you’ll feel a range of emotions
One of the most powerful concepts from the session is the Bridges Transition Model, which reminds us that change and transition are different things. Change is the external event, such as graduating, moving cities, or starting a new job. Transition is the internal adjustment to that change, such as how you make sense of the event and move forward.
According to William Bridges (who developed the model), a transition unfolds in three stages. The initial stage involves endings—letting go of your old identity and familiar routines so that change can begin. Next, there’s the neutral zone, an in-between stage that can feel uncomfortable while growth occurs. This middle phase is the core of the transition, as you get used to new processes while releasing the old. Although you may feel confused and experience low productivity at times, you may also notice progress developing during this period. Finally, there’s a new beginning, where you start to feel a sense of direction again. (Here's a helpful visualization of these three stages.)
Why is this important? If you’re feeling stuck after graduating or during your job search, chances are you’re right in the neutral zone. Trust that a new beginning will occur and be patient with yourself. For more on change and transitions, and for tips to not only cope with uncertainty but use it to your advantage, you can also check out this webcast about embracing change to unlock your potential.
3. Focus on what you can control
When job searching feels uncertain and you find your thoughts spiraling negatively (we’ve all been there!), consider shifting to focus on things you can control. Knockwood recommends using the Circles of Control framework to categorize your worries and stressors.
Imagine three nested circles. The Circle of Control is the smallest circle and consists of elements that you can do something about during your job search, such as your goals, skills, references, research, and strategies.
The Circle of Influence, which is the middle circle, consists of things that you can impact directly, such as job applications, networking events, and coffee chats.
The Circle of Concern, the largest circle, represents factors beyond your reach, such as job market trends, the economy, global events, or hiring freezes.
By concentrating on what you can control or influence, you’ll reduce stress and feel more grounded. You can’t determine when an employer calls you back, but you can choose how you use that waiting time—whether it’s updating your portfolio, attending an event, or learning a new skill. Use this framework to identify and reflect upon what’s truly within your reach.
Don’t forget: You’ve got this!
Adjusting to life after graduation is a challenging and deeply personal journey that can span months or even years. However, by reframing how you view the job search, trusting the transition process, and focusing on what you can control, you can navigate this season of change with more confidence.
Knockwood and Davey discuss much more in their webinar than this article covers, including the power of growth mindsets and strategic networking. Learn more by watching the full webcast replay.
