There's no way around it - moving is always stressful. Whether you're relocating across the country or just down the street, the process can be stressful, frustrating, and time-consuming. But if you’re living with a panic disorder, relocation and change can be a trigger, one that may prevent you from embarking upon new adventures. Fortunately, there are some ways to keep panic attacks in check as you make this transition. Here are some tips for managing your panic disorder when moving to a new city.
How to Move without Panic Attacks
Give Yourself Time
When you're already struggling with the effects of an upcoming move, feeling rushed can make anxiety even worse and potentially lead to a panic attack. To avoid the time crunch, plan ahead so you're not feeling rushed or unprepared. Giving yourself plenty of time to move could mean making the move several weeks before starting a new job or having everything packed a week in advance of the big day. Having this buffer 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 - guilt free! Resting gives you a chance to de-stress and process this change, so you can face all the newer, bigger, exciting things soon to come.
Bring a Moving Buddy
A support system is key to managing a panic disorder, especially when you're going into potentially triggering situations. 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.
Refill Your Medication
Running out of your anxiety medication is the last thing you want to worry about during a big move. So if you take anxiety medication, whether you're freshly stocked or near the end of the supply, be sure to get a refill before you leave. The same goes for any medications you might be taking as treatment for a panic disorder or other need. Sticking to your medication schedule will be key to maintaining a calm state of mind through the move.
Use Calming Techniques
Speaking of calm - if you see a therapist, they've likely taught you self-soothing exercises to use when you feel a panic attack approaching. Or, maybe you've read tips on your own to help manage anxiety. Keep these techniques in your pocket during the move. If you feel a panic attack coming on, find a quiet place to step back and away from the triggering environment.
Your calming techniques might include focusing on your breath, repeating a soothing phrase, or visualizing a calming place. These types of exercises for panic disorder symptoms can help bring your mind to rest in moments of intense anxiety.
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. This may sound daunting, but you can do it, especially when you plan ahead. Try to find a psychiatrist or counselor as soon as possible, particularly one who focuses on treatment for panic disorders. You might even research providers before you leave to get a head start.
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, allowing for a buffer in case of a medication refill as well. And if you can’t book an appointment with a new clinic quite yet, consider online psychiatry services for anxiety with your existing provider.
Finding Help for Your Panic Disorder
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.
