6 STRATEGIES TO REDUCE STRESS & PROTECT YOUR MENTAL HEALTH WHILE PCSING
If you've ever faced a PCS, you know it's more than just a move, it's a full-scale life disruption. New schools, new routines, new everything. Whether it’s your first PCS or your fifth, the process can be overwhelming.
No matter how many times we PCS, it’s like we forget a few of the little details each time—maybe on purpose. Kind of like childbirth, the stress and chaos fade just enough for us to do it all over again. That’s why having a few gentle reminders can make all the difference when the next move rolls around.
Here’s the good news: you’re not alone. By lining up emotional support before the moving trucks roll in, you can make it less stressful. And, with a little advanced preparation, the right mindset, and support, you can approach your next move with more clarity and calm, because PCSing affects the entire family. That’s why we’ve partnered with Talkspace, a trusted resource for military families, to provide some easy-to-follow strategies that’ll help you protect your mental health and overall well-being, during your next PCS.
1. Plan Early—But Flex Often
Military life rarely goes exactly as planned. Orders can change. Timelines shift. While it’s smart to get ahead of the game, researching schools, neighborhoods, and housing as early as possible gives yourself room to adjust. Create a checklist, but expect edits.
With the unpredictabilities of life, it’s important to dive into online resources for your new location as soon as possible. You likely already know someone who knows someone who is where you are going, so start working that network to get firsthand accounts.
Look up information on schools, childcare options, healthcare providers, and local amenities. Understanding the landscape before you arrive can significantly reduce anxiety. Transitioning to a new school can admittedly be difficult for teens, but therapy sessions can help teens process this new stage in their life, giving them a space to share their feelings about leaving friends and their school.
Additionally, having a written plan and breaking down the PCS process into manageable tasks can make all the difference. Include everything from updating addresses and transferring medical records, to setting up utilities at your new home.
Pro tip: Use sites like MyBaseGuide to familiarize yourself with your next duty station in advance.
2. Get Comfortable Asking for Help
PCSing doesn’t mean you have to carry the whole load alone.
Lean on your community—whether that’s a seasoned milspouse who’s done this 10 times or a friend who can watch the kids while you declutter. When you are PCSing, sometimes it can feel like the weight of the world is on your shoulders, but you don’t have to put your emotions in a box. And don’t hesitate to tap into professional help if the stress becomes overwhelming.
Consider tapping into available military resources. Your relocation office, family support centers, and sponsor programs are invaluable for guidance and assistance. They can provide information on everything from housing to local employment opportunities.
3. Minimize, Digitize & Prioritize
Decluttering your home and digitizing important documents before the movers arrive can save a ton of stress. Make a “PCS Essentials” box with critical items (passports, orders, medications) and keep it with you.
Before you even think about packing, go through every room with a critical eye. Donate, sell, or discard items you no longer need or use. Less stuff to move means less to pack, less to unpack, and less overall stress.
When the movers are present, lock these in a room that the movers are not allowed in. Losing these in the move = instant chaos. Additionally, consider creating digital copies of all essential documents: birth certificates, social security cards, marriage licenses, medical records, school transcripts, and financial statements. There are many free apps that do this.
Store them securely in a cloud-based service or on an encrypted USB drive, and keep the originals in your "PCS Essentials" box.
4. Communicate as a Family
A PCS affects every family member differently. Keep open conversations going with your spouse, kids, and even pets (yes, they feel the stress too).
Let your kids ask questions, express emotions, and be part of the process. The unknown is scary, and sharing information gives everyone more control.
Depending on their age, let your children help with packing their own toys, choosing new room colors, or researching fun activities in the new location. This involvement can help them feel more in control and less anxious about the move.
As a couple, it’s important to lean on one another during the PCS process. During this time, communication becomes vitally important. Consider setting aside designated times to talk with your spouse about the big changes that you’ll soon be facing, so that you can create a solid game plan to navigate this next chapter of life, together.
5. Create Space for You
Between coordinating movers, canceling utilities, and comforting your kids, don’t forget the most important piece of the PCS puzzle: you.
Even during the busiest times, carve out moments for activities that recharge you. Whether it’s reading a book, listening to music, meditating, or simply enjoying a cup of coffee in peace, these small breaks can prevent burnout. Consider taking small moments for yourself, a walk, a workout, or a session or a text with a therapist.
As much as possible, try to maintain some semblance of your normal routines, especially when it comes to sleep and healthy eating. You’ll show up better for your family when you’re not running on empty.
6. Expect the Stress, and Manage It
Let’s be real: stress is part of a PCS. Accepting that upfront allows you to manage it instead of being blindsided by it. Build in buffers, breathe deep, and give yourself grace.
When stress starts to mount, take a few moments to focus on your breath. Deep breathing exercises or short mindfulness practices can help calm your nervous system and bring you back to the present moment.
It's okay if not everything goes perfectly. There will be bumps in the road. Be kind to yourself, acknowledge your feelings, and remember that you're doing your best.
Overwhelmed About PCSing? Talkspace is Here to Help.
Change is hard—but you’re stronger than you think. With the right support system, tools, and mindset, your next PCS can be a fresh start, not just another stressor.
This is where Talkspace can help. As a trusted mental health platform, Talkspace offers convenient, confidential therapy from licensed professionals—available anytime, anywhere. Even from the hotel room or the car packed with boxes.
With flexible therapy plans and a military-friendly approach, Talkspace is a lifeline when the stress gets too heavy to handle alone. Whether you’re navigating anxiety, burnout, or just need someone to talk to, their licensed therapists are just a message away.
During the PCS process, you may find that the entire family needs support. That is why Talkspace offers sessions for the entire family, including spouses, parents, and kids 13+ at any time during the PCS process, including before orders take effect. And the best part? A referral is not required.
Need extra support? Visit Talkspace to explore mental health resources, and start your journey toward more peace and less PCS panic.
This article is a result of a collaboration with Talkspace.
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