Coping with a Move: Mental Health Strategies That Help
June 16, 2025 | By Dana Harron
This is a repost of our blog originally posted in 2024.
Mental Health Tips for Navigating a Big Move
Moving can not only be an overwhelming process in and of itself, but it can also trigger unconscious fears about safety. On the surface, you may feel stressed by tasks like finding the best place to get your haircut. On a deep emotional level, it may feel as if you aren’t sure how to locate a food source or watering hole. While you are cognitively aware that you are ok, your body may be registering deep distress at feeling unrooted and disconnected. Here are a few tips to keep on top of your mental health during this vulnerable time.
1. Create a “Sanctuary Zone”
Create a “sanctuary zone” in your new home as soon as possible. Designate a calming space that will be kept clear of clutter, boxes, and detritus as soon as you can. Set it up to be as comfortable as you can. When you find yourself overwhelmed by the moving process, retreat to this safe space and take a few deep breaths.
2. Stick to Familiar Routines
During transitions, your brain craves predictability so try to stick to your familiar routines. When everything else is in upheaval, it’s important to keep things in place that make you feel grounded and stable. If you brush your teeth before you wash your face in the evening, now is not the time to try to switch it up. Keep as many things steady as you can as you ease into this new transition. These anchors help you stay grounded when everything else feels in flux.
3. Beware of “New Leaf Syndrome”- FYI- it is used to describe a devastating disease affecting beech trees- suggestion Be Wary of “Fresh Start Fever”
Be wary of “new leaf syndrome”. This is a term I use to describe the tendency to want to have everything be DIFFERENT and BETTER! “In this house, I will get up at 6:00 am every day”, says the night owl. “I’m going to keep this place spic and span”, says the slob. Let go of trying to change anything else about your life except your actual home. For now, just focus on adjusting to your new environment
4. Maintain Old Connections
If you’ve moved away from your friends and support system, make it a priority to stay in touch. Be sure to schedule Zoom calls in the early weeks of your move. Stay connected to familiar communities through social media and blogs from institutions and establishments you’ve left behind. Even as you begin building new roots, it will help you feel more connected.
5. Give Yourself Space to Grieve
Whatever the reason for your move, it likely comes with some loss. You’ve left behind places, routines, and relationships that mattered to you. It’s normal and even necessary to feel sadness about that. Allow yourself to grieve the life you were living before, even as you look forward to what’s ahead. Let yourself mourn what’s gone, while making room for what you’re stepping into.
6. Pack and Unpack in Bite-Sized Chunks
Thinking about the process as “packing up the old place” or “setting up the new place” can be pretty overwhelming. Instead, try to address your move one box at a time. Celebrating small wins like unpacking the kitchen drawer or setting up your toiletries counts as progress.
7. Plan Extra Self-Care After Moving Day
The day after you move can feel especially raw. Plan ahead to take care of yourself. It’s a good time to schedule a massage, a therapy appointment, or a zoom call with old friends. Everything will be very new and you'll likely need emotional nourishment as you start adjusting.
8. Rethink Your Essentials Box
Source- Unsplash.com
Think outside the box about the essentials box. You may have received the advice to pack a box of the things you need on your very first day. If not, you’re getting it now - think phone charger, coffee maker, utensils, and a change of clothes. But don’t forget your emotional needs when you are deciding what’s really essential. It’s okay to include items like a weighted blanket, journal, favorite candle, or comforting stuffed animal, anything that helps you feel safe.
9. Set Up Therapy Support Early
Of course I was going to say this- Set yourself up with a therapist as soon as you can But seriously, therapy licensure laws have not yet caught up with our mobile and trans-state reality. If you crossed state lines, your former therapist might not be able to continue seeing you due to licensure restrictions. Consider finding a new provider in your area or checking directories like Psychology Today. Starting therapy early on can help ease the transition and support your emotional well-being.
10. Ground Yourself with Small, Sensory Rituals
Transitions can leave you feeling untethered. One way to reconnect with the present moment is through small, sensory-based rituals. Light a favorite candle while you unpack, play a familiar playlist while making your first cup of coffee, or step outside barefoot for a moment of stillness. These grounding practices signal to your body that you are safe and slowly help your nervous system settle into its new surroundings.
Moving is more than just a change of address, it’s a deep shift in identity, environment, and routine. Be patient with yourself. Trust that you will root again.
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