Moving to a New City in Your 20s: How to Thrive Without Burning Out
Moving to a new city in your 20s (or ever) can be overwhelming. You’re adjusting to independence, maybe starting your first full-time job or grad program, or just figuring out what you want to do with your life. On top of that, it can be challenging to maintain old friendships while trying to form new ones.
A big city brings excitement, opportunity, and endless things to do—but it also comes with unique challenges. You might feel pressure to say “yes” to every happy hour or dinner invite, even when you’re exhausted. The truth? It’s okay to say no. In fact, giving yourself rest is one of the best ways to stay grounded in a busy city.
Here are some game-changing tips for adjusting to a new city in your 20s without burning out.
Preventing Burnout When Moving to a New City
Do these signs sound familiar?
Constant fatigue, no matter how much you sleep
Mood swings or irritability that sneak up out of nowhere
Trouble concentrating or finishing small tasks
If so, your body is asking for a break. Rest isn’t “wasting time”—it’s fuel. Turning down activities so you can recharge will help you actually enjoy your city more in the long run. Bonus: try incorporating simple nervous system resets like breathwork, stretching, or grounding exercises.
Why Alone Time Matters
When you’re new in town, it’s tempting to fill every moment with social plans. But constantly being “on” can drain your social battery. Alone time is not only okay—it’s essential. Reading, walking, journaling, or binging your favorite show can reset your nervous system and help you show up fully when you are with others. Creating a self-care day is one of the best ways to explore your new city and tune into your own needs. Think of it as a mini adventure designed just for you. Maybe it looks like grabbing your favorite coffee, checking out a local bookstore, wandering through a park, and ending with a cozy night in.
Prioritize Your Own Needs (Not Everyone Else’s)
It’s easy to slip into people-pleasing when you’re balancing work, new friends, and personal goals. But putting everyone else’s needs first leads to exhaustion. Ask yourself: What do I actually want to do right now? What matters most to me? The more you focus on your own priorities, the more energy you’ll have for what really counts.
Be Patient With Yourself
A new city won’t feel like “home” overnight. It takes time to adjust, build friendships, and find your groove. It’s okay if your job isn’t your dream job yet, if your apartment feels temporary and is teaming with semi- built IKEA furniture, or if you haven’t checked everything off your bucket list. Be kind to yourself—this is all part of the process.
Lean on Your Support System
Even in a city of millions, loneliness is real. You’re not alone in feeling this way. Stay connected with loved ones back home, and don’t be afraid to reach out for support—from friends, mentors, or a therapist. Talking it out can make the transition so much smoother. Getting connected with a therapist who gets it is crucial to this adjustment period. Schedule a free consult with a therapist at Gluck Psychology Collective to get a jumpstart on your adjustment period.
Create a Daily Routine
One of the best ways to ground yourself in the chaos of a city is through routine. Whether it’s your wake-up time, evening gym session, or weekly grocery run, consistent anchors give you a sense of stability. Think of it as building your personal “home base” within the madness of city life.
Why Work With a Therapist at Gluck Psychology Collective?
At Gluck Psychology Collective, we know how overwhelming a big life transition can feel. Therapy gives you a consistent, supportive space to process your emotions, define your values, and build confidence as you adjust to your new city.
✨ Start here → Find the right therapist for you.
