Moving is always stressful. But if you’re living with a panic disorder, relocation and change can be a trigger. Fortunately, there are some ways to keep panic attacks in check as you make this transition. Here are some tips for managing your mental and behavioral health when moving to a new city.
How to Move Without Panic Attacks
Refill Your Medication
Running out of your medication is the last thing you want to worry about during a big move. If you take anxiety medication, be sure to get a refill before you leave. The same goes for any medications you might be taking as panic treatment. Sticking to your medication schedule will be key to maintaining your state of mind through the move.
Find a Mental Health Clinic
When moving to a new city, you’ll need to build your mental health support team from the ground up. Try to find a psychiatrist or counselor as soon as possible. You might even research providers before you leave.
If possible, book an appointment with the new provider within the first few weeks. The sooner your therapist can get to know your needs, the better. This will also give you time to switch providers if the first option wasn’t the right fit. And if you can’t book an appointment with a new clinic quite yet, consider online psychiatry services with your existing provider.
Use Calming Techniques
Your therapist has likely taught you self-soothing exercises to use when you feel a panic attack approaching. Keep these techniques in your pocket during the move. If you feel a panic attack coming on, find a quiet place to breathe.
Your calming techniques might include focusing on your breath, repeating a soothing phrase, or visualizing a calming place. These types of exercises can help bring your mind to rest in moments of intense anxiety.
Give Yourself Time
Feeling rushed may make your anxiety even worse and potentially lead to a panic attack. To avoid the time crunch, give yourself plenty of time to move. This could mean making the move several weeks before starting a new job. Having this space allows you to make the trip, settle into your space, and learn your new city all at your own pace.
Remember to Rest
Moving is exhausting. A lack of sleep paired with stress can be a recipe for a panic attack. So, make sure you’re taking time to rest during the moving process. Start packing early to avoid all-nighters, take breaks during travel, and let yourself take naps once you arrive. Resting will give you a chance to de-stress and process this change, so you can face these big changes.
Bring a Moving Buddy
A support system is key to managing a panic disorder. So, consider bringing a friend or family member to help you with the move. This person can help you get settled, while also reminding you of your calming techniques. Their presence can also bring a sense of home as you start this overwhelming transition.
Moving to a new city brings opportunities and adventures. However, this change may also trigger your panic disorder. The team at Sol Mental Health is here to support you through all of life’s transitions. Our mental health services take a holistic approach to your well being. Contact us today to schedule an appointment, either in person or online.
Does My Insurance Cover a Therapist at SOL Mental Health?
SOL Mental Health is partnered with several insurance providers to make our services more accessible to you. You can verify your insurance through our website before scheduling an appointment.