For years, life revolved around your kids—school drop-offs, extracurriculars and family dinners. Then your kids leave for college, job offers or other opportunities and home suddenly feels… different.
Why the empty nest hits hard
“When your kids move out, you’re not just losing their regular presence—you’re adjusting to a whole new routine,” explains Tracey W. Criss, MD, with Carilion Mental Health. That can take a real toll on mental health. Common feelings include:
- Loneliness
- Sadness or grief
- Worry
Ways to make the transition easier
1. Pick up old hobbies: Remember that thing you used to love doing before life got busy? Now’s the time to dive back in—or try something new!
2. Stay social: Call or text friends, check out community events, join a club or volunteer. Human connection is one of the best ways to ease loneliness.
3. Reconnect: If you have a partner, focus on spending quality time together. Plan date nights, weekend getaways or even small rituals like morning coffee together.
4. Keep in touch with your kids: Set up regular check-ins so you can keep in touch while giving them room to grow.
5. Take care of your body: Exercise, eat well and get enough rest. Your body and mind will thank you!
6. Set goals: Make new personal or professional goals. This can help restore your sense of purpose and identity.
7. Be patient: Give yourself some grace. Adjusting takes time, and feeling a little lost doesn’t mean you’re doing it wrong.
When to reach out for help
For some parents, this transition can trigger depression or anxiety. Watch for these warning signs:
- Sadness
- Loss of interest in things you used to enjoy
- Changes in appetite, sleep or energy
- Thoughts of hopelessness
- Suicidal thoughts
- Excessive worrying
“If these feelings continue for several weeks, it’s important to talk with your doctor,” says Dr. Criss. “Your doctor can assess for depression or anxiety disorders and recommend treatment if necessary.”
If you’re struggling with your mental health, reach out to your doctor today.
