Depression after moving and how to cope

Moving represents a major life change, bringing a variety of emotions from excitement to anticipation to stress and grief. You might have to start over in some — or even all — areas of your life. Some people may experience depression after moving. Although the term isn’t an official mental health condition, this experience is often referred to as relocation depression. 

It might feel vulnerable or even unsafe to share your emotions — especially if you feel like you don’t have anyone to open up to. But keeping your thoughts to yourself can make your relocation depression symptoms linger or worsen. Talking with a therapist can offer relief you need, help you learn what’s behind your relocation depression, and provide a treatment plan.   

Signs of relocation depression after moving

While relocation depression isn’t an officially recognized mental health condition, many of its symptoms overlap with clinical depression. For example, you may find you can’t muster the energy to make friends or do the activities you usually enjoy. Or maybe you feel exhausted all the time, no matter how much sleep you get. 

Watch out for these other signs of depression: 

• Persistent sadness, anxiety, hopelessness, or worthlessness

• Irritability, frustration, anger, or restlessness

• Withdrawal from loved ones

• Tiredness or sleep problems

• Difficult or inability to focus or make decisions

• Memory issues

• Changes in appetite or unwanted weight gain or loss

• Slowed talking or body movements

• Unexplained body aches and pains

• Negative self-talk, feelings of worthlessness

• Desire to self-harm, suicidal thoughts, or suicide attempts*

If you already have depression, moving can make your symptoms worse. That’s because it can disrupt or cut you off from mental health resources or social support. The stress of moving might interrupt your self-care routine. 

Relocation depression is most likely to happen right after you move. A study looking at nursing-home adults aged 65 and older found that they had significantly higher stress levels one week after moving to a new nursing home. Though, it didn’t last. Their stress went down significantly four weeks afterward. 

While the symptoms of depression might fade as you adapt to a new environment, reaching out to a therapist can help you navigate this transition. 

*The 988 Suicide and Crisis Lifeline provides 24/7, confidential support with trained crisis counselors. If you or a loved one is in emotional distress or a suicidal crisis, please call or text 988. If you’re experiencing a life-threatening emergency or you need immediate help, please call 911.

Who’s most affected by relocation depression

Anyone can experience relocation depression. But if you had a vibrant social life, excelled in your job, or were a leader in your community before you moved, you might suffer from a loss of identity, which can cause relocation depression. Feeling like you’re known and valued by the people around you often feels enriching, and losing that can feel devastating. 

You might have to adjust to new cultural norms and values even moving somewhere in the same country. This can feel unsettling and trigger depression because you might not feel like you can acclimate, or you might reject the new values altogether. 

Initially, you may have felt happy or excited about your move. But your new reality may not match up with your expectations. Maybe people are unwelcoming, or you find the scenery depressing. For example, one study showed people’s mental health worsened when they moved from a city to a rural area.

Research suggests that moving as a child is associated with significantly higher rates of depression in adulthood. Experts think this is because moving usually disrupts someone’s social and emotional ties, routines, and school life. It’s usually worse for people where moving is forced, like those who are displaced because of natural disasters.

People who have a history of depression can be at a greater risk of their symptoms worsening during a move due to the disruption in stability. Having limited social support can contribute to feelings of isolation, sadness, and hopelessness. The changes in sleep, routine, or daily structure can impact mood and energy level. This combination might make existing depression worse. 

Healthy ways to cope with relocation depression

It might not be possible to prevent relocation depression completely. But you can safeguard yourself against its impacts. That might include setting up mental health resources in your new area, like a therapist or support group. That way, they’ll be ready for you once you’re there.

These strategies can also help: 

• Stay connected. If you don’t know anyone in your new home, ask your family and friends if you can set up a weekly phone or video call. This can help you feel less lonely. While it’s not the same as in-person socialization, chatting with loved ones can help you feel connected.

• Be open to new relationships. The thought of making new friends can be daunting. But it’s possible and worth the effort. You might start by searching for groups, clubs, or volunteering opportunities where you might interact with others who have similar interests. This can help you establish a routine and make new friends.

• Make your home feel like yours. As soon as possible, make your new home yours by filling it with familiar things. This can help you feel at ease faster and cut down on homesickness.

• Get moving. Regular exercise is good for your mental and physical health, and it might help prevent or lessen the impact of depression. Sometimes the key is finding a way to move that brings you joy — whether it’s riding a bike, going to a dance class, or enjoying a daily walk in nature. 

• Reach out to a therapist or psychiatrist. Therapy, like cognitive behavioral therapy (CBT), can help you reframe negative thoughts about moving. Interpersonal therapy may also be a helpful option, as it’s used to treat major depressive disorder (MDD) and can also address big life changes, like a move.

Clinician's take

Moving can bring up feelings of grief. You may feel saddened by the unfamiliarity of your new community and miss what you built and left behind. Rebuilding your ‘new normal’ takes time and it can be helpful to stay in touch with the people and places you left.

Ashley Ayala, LMFT

Clinical reviewer

Find care with Rula

Moving can be exciting. But it can also lead to something called relocation depression. Relocation depression’s symptoms can include persistent sadness or hopelessness, fatigue, or appetite changes, among others. If you’ve just moved and are experiencing symptoms of depression, know you’re not alone. Getting professional mental health support can make a difference and make this adjustment easier. 

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.