The boxes are half packed. Your to-do list keeps growing, and every night you lie awake running through it. Or maybe the move is done, but weeks later you still don't feel at home. The streets feel strange, you miss your old routines and you're not sure why you feel so unsettled. If that sounds familiar, you're not alone. This post explains why moving anxiety is so common, the symptoms to notice and practical ways to cope before and after a move.
This post is general information, not a diagnosis or medical advice. If you're worried about your mental health, a counsellor or your doctor can help.
Why moving feels so stressful
Feeling anxious about moving is very common. A move changes your home, your routines, your neighbours and sometimes your work, your friends and your sense of place, all at once. Even a move you're excited about can bring stress.
Researchers have recognised this for a long time. "Change in residence" is one of the life events on the Social Readjustment Rating Scale, a widely used list of stressful life changes first published by Holmes and Rahe in 1967. Wallace and colleagues updated the scale in 2023, and a change in residence is still on it.
Mayo Clinic lists moving away among the major life changes that can bring on strong stress reactions. Its advice is to plan ahead when you know a stressful change is coming, build up healthy habits and ask friends and family for support.
Moving anxiety symptoms
Moving anxiety can show up before a move, during it or after you arrive. Here are some common signs. This isn't a test, just a way to check in with yourself.
Before or during a move
Racing thoughts and lists that keep you up at night
Dread or a sense that something will go wrong
Feeling irritable or snapping at the people around you
Tension in your body, headaches or an upset stomach
Feeling overwhelmed by decisions, big and small
After a move
Homesickness for your old place or people
Loneliness, even when you're busy
Feeling unsettled, on edge or out of place
Trouble sleeping in a new space
Low energy or less interest in things you usually enjoy
Most people find these feelings ease as they settle in. If they're strong or lasting, it's worth paying attention. Sometimes a big life change brings a stress reaction that needs more support, which a professional may call an adjustment disorder. Only a doctor or mental health professional can assess that.
How to cope before the move
You can't remove all the stress from a move, but you can make it more manageable:
Break it into steps. Instead of "pack the house", try "pack the bookshelf on Saturday".
Plan the first week, not the whole move. Know where you'll sleep, what you'll eat and where the kettle and bedding are packed.
Protect your sleep. Set a time each night when packing stops.
Limit decisions. Make a few choices ahead of time, like what to keep and what to donate, so you're not deciding everything at once.
Say goodbye on purpose. Visit a favourite spot, have one last dinner with friends and take photos of places that matter.
Ask for help. Let friends or family pitch in with packing, meals or simply company.
If change in general makes you anxious, our post on fear of change looks at why that happens and how to ease it.
Looking after yourself on moving day
Moving day itself can be the most intense part. A little planning helps your body and mind get through it:
Pack an essentials bag. Include chargers, toiletries, snacks, water, a change of clothes and anything that helps you feel calm.
Eat and drink. It's easy to forget when you're busy, and hunger makes stress feel bigger.
Take short breaks. Sit down for five minutes, breathe slowly and let your shoulders drop.
Lower your expectations. The new place doesn't need to be unpacked tonight. A made bed and a working kettle are enough.
Mark the moment. Order a simple meal or step outside to notice your new street. Small rituals can help a new place start to feel like yours.
Anxiety about moving out of your parents' home or in with a partner
Moving out of your parents' home can bring excitement and worry in equal parts. You may be anxious about money, cooking, managing a household or simply being on your own for the first time. Try making a simple weekly routine, learning a few easy meals and planning regular check-ins with family. Missing home is normal. Our post on separation anxiety in adults explores what can happen when being apart from loved ones feels hard.
Moving in with a partner is a big step too. Two sets of habits, belongings and expectations suddenly share one space. Before you move, talk about how you'll split chores and costs, how much alone time you each need and what "home" means to each of you. Expect some bumps, and check in with each other often during the first few months.
Anxiety after moving to a new place
Settling in takes time. These steps can help you feel more at home:
Rebuild routines quickly. Regular meals, sleep, walks and work hours give your days shape.
Find an anchor place. A café, park, library or gym you visit often can help a new area feel familiar.
Reach out to one person a week. That could be a neighbour, a co-worker or someone from a class or club.
Stay in touch with old friends. A regular call or video chat helps you feel connected while you build new ties.
Give it time. Feeling at home often takes months, not weeks.
Relationships matter after a move. In one long-term study in the United States, Oishi and Schimmack found that people who moved more often as children reported lower wellbeing as adults, but mainly among introverts, and this was explained by having fewer close relationships. The takeaway isn't that moving is bad. It's that putting effort into connection can make a real difference.
If you've moved to Canada from another country, settling in can bring extra layers of stress and loss. Our team also offers counselling for immigration trauma and the challenges of starting over somewhere new.
When to get help
Consider reaching out if:
Your anxiety hasn't eased after a few months in your new home
Worry is affecting your sleep, work or relationships
You're isolating yourself or avoiding going out
You feel low, hopeless or numb most days
If you're thinking about suicide or hurting yourself, call or text 9-8-8 now. If you or someone else is in immediate danger, call 911.
How counselling can help with moving anxiety
Counselling can help you make sense of what you're feeling, manage worry and build a sense of home again. Our team offers anxiety counselling, and approaches like cognitive behavioural therapy (CBT) and acceptance and commitment therapy (ACT) can help you handle anxious thoughts and adjust to change.
Our online counselling is available anywhere in Ontario, which can make it easier to get support while you're between homes or settling into a new city.
You can see us in Kitchener, Waterloo, Cambridge or Ottawa, or by secure video from anywhere in Ontario.
Cost, billing and your first step
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers. Coverage depends on your plan, so check with your insurer before you start.
Book a free 15-minute consultation with our admin team. Let them know a move is what's bringing you in, and they'll help you find a good fit.
If you're in crisis: if you or someone you love is in immediate danger, call 911. If you're thinking about suicide, call or text 9-8-8 any time, day or night.
Last reviewed: October 2026
Sources
Adjustment disorders: symptoms and causes, Mayo Clinic
The social readjustment rating scale: updated and modernised, Wallace, Cooper, Sel and Russo, PLOS ONE, 2023
The Social Readjustment Rating Scale, Holmes and Rahe, Journal of Psychosomatic Research, 1967
Residential mobility, well-being, and mortality, Oishi and Schimmack, Journal of Personality and Social Psychology, 2010