When Cindy Pham landed her first job as a graphic designer after graduation, she "really leaned into being hyperproductive – girl boss mode."
Pham, now 31, realizes she may have been using work to distract herself from the depression she'd been diagnosed with in college.
"I think, if anything, it was just like a coping mechanism for me to stay busy by throwing myself into my career," the New York City resident says.
Almost 20% of people between the ages of 18 and 25 go through depression. The transition into adulthood may worsen or trigger symptoms.
"You suddenly find that you live on your own, away from family, where you are expected to cook your own meals, pay your own bills, and make your own medical appointments," says Los Angeles psychologist Michael Wetter, PsyD.
While that can be hard for anyone, it's particularly challenging if you deal with depression.
"Depression itself is characterized by loss of energy and motivation, which you need to navigate major life changes," Wetter says.
Here are some steps you (or your loved one) can take to make this stage of life a little easier.
Cultivate Community
Lily Brown, PhD, an assistant professor of psychology in psychiatry at the University of Pennsylvania Perelman School of Medicine, says it's important to make sure you have access to licensed mental health professionals if you're moving to a new city.
Talk with your current care team first. They might be able to see you virtually. If not, ask if they can refer you to new providers. You can also search the American Psychological Association's website for licensed mental health professionals in your area. If you need a psychiatrist to prescribe and refill medication, you can search for one on the American Psychiatric Association's website. Online support groups might be helpful, too.
"Young adults are often more comfortable sharing feelings in online spaces than they are having these discussions in real life," Brown says.
The National Alliance on Mental Illness, for example, offers virtual support groups across the country. But Brown is cautious about the use of depression apps unless they're specifically prescribed by your psychiatrist.
"Most of the digital apps that you can access yourself online haven't been studied in clinical trials, so we don't know how helpful – or even harmful – they are," she says.
Building your social network in a new city is also important.
People who are lonely are twice as likely to become depressed, according to the World Health Organization. While you may be tempted to put off making friends until your mood improves, don't.
"Most people don't feel better until they have other folks in their life that they connect to and talk to," Brown says.
Samantha Fridley, 22, a senior at Shepherd University in Shepherdstown, West Virginia, says her strong support system has gotten her through some severe bouts of depression.
"My friends know when something is wrong, because I start to isolate myself," she says. "They're quick to check in with me and ask what they can do to help. It's important to find your people. They are the ones that will be there for you during difficult times."
Making new friends can be hard, especially if you're out of school and less likely to be around others your age.
"This may be the first time in your life that you have to actively try to make friends," Brown says.
She suggests volunteering, playing with an athletic club or league, or joining a group dedicated to one of your hobbies.
Structure Your Life
Structure is important when it comes to managing depression. Research shows that people with structured daily routines have less depression and anxiety than those who don't.
"When people have too much free time, it can be risky for their mental health," Brown says.
Oftentimes, it's easier for young adults to develop a consistent daily structure once they start working.
"If you have to be at a job at a certain time, you'll have to set a schedule for when you get out of bed, eat breakfast, and get out the door," Brown says.
You don't have to go overboard and micromanage every second of your day, but there are a few goals you should set.
The first step is to set a fixed wake and sleep time, and to try to stick to that as much as you can, even on the weekends, Wetter says. People who don't have a regular sleep schedule are more likely to develop depression, according to a 2025 study published in Neurobiology of Sleep and Circadian Rhythms.
Seven healthy habits are key when it comes to warding off depression, according to a 2023 study published in the journal Nature. They are:
- Quality sleep
- Regular exercise
- Eating healthy foods
- Limiting alcohol
- No smoking
- Limited time sitting
- Strong social connections
Try to make space for these healthy habits when you map out your daily and weekly schedule.
"You'll need to figure out when you grocery shop and when you cook meals," Wetter says. "Some days you may want to pick up premade ones, some days you'll plan to cook right when you return home from work, and other nights you'll batch cook so you can freeze portions and reheat them when you're ready."
You'll want to pencil in fun, too, such as meeting friends for coffee or dinner once or twice a week, taking a class in something you're interested in, or a volunteer opportunity. It's important to create a schedule and to try to stick to it, even when you do feel depressed.
"Motivation usually follows structure, not the other way around," Wetter says. "A predictable daily rhythm provides comfort and assurance."
But do allow for some trial and error.
If it feels too much for you, you can always scale back.
"I think people get too caught up in these very rigid schedules that don't necessarily serve everyone," Pham says.
For example, if you're constantly struggling to wake up early to get to the gym before work, midday or evening workouts are probably a better fit. Sometimes, a more flexible structure can improve both your mood and your school or work performance.
When to Seek More Support
Depression, like any chronic condition, has its own ebb and flow. It's OK if your mood occasionally changes.
"Behavior is what really tells us the longer story," Wetter says. "Do you feel so depressed that you miss work or classes, or find it hard to meet all your responsibilities? Is it all you can do to get out of bed in the morning? Are you starting to isolate more, or find it hard to keep up with hygiene or your sleep routine?"
These are signs that you need to reach out to your mental health team for more help.
When Fridley was 17, she spent almost two months at the Newport Institute, a residential treatment program for adults between the ages of 18 and 35. She credits that stay with giving her the skill set she needed to go on and be a success in college.
“I was so overwhelmed by the pressures of growing up that I was self-sabotaging,” Fridley says.
Final Thoughts
Transitioning into adulthood comes with its own set of challenges, and living with depression typically doesn't make it easier. What works for others – be it a job, city, or something else – may not work for you.
"Life is already so difficult when you have depression," Pham says. "It makes it all the more important to make decisions based on what will make you happy."
