Dealing with empty nest syndrome

What is empty nest syndrome?

Empty nest syndrome refers to the period when grown-up children leave home, whether for university, work, or to start their own families. While parents know this day will come, it doesn’t always lessen the emotional impact.

Common feelings include sadness, loneliness, and a lost sense of purpose. According to the Empty Nester Survey (2025), 83% of parents report intense feelings of grief when children leave for university. [1]

Experts note that these emotions often surface weeks or months after the move, once the initial excitement of helping children settle fades.

Recent research published by the international journal of family and mental research 2025 states “Empty Nest Syndrome is a common but often overlooked emotional experience during the ageing process. It reflects more than just the departure of children - it brings forward deeper issues of identity, purpose, and connection. Understanding its causes, patterns, and psychological impacts is the first step toward supporting parents through this life stage”. [2]

Life in the empty nest

The transition can feel like the end of an era. For years, children were the centre of family life, and their absence can leave parents feeling disoriented. “Parents will suddenly find that the family life that has consumed a lot of time and energy when your children live at home has ended, your family life will of course continue but it will be different now”, notes Relate, a leading UK relationship support organisation.

Loneliness unfortunately is a common theme. Government data shows that 7% of adults in England report feeling lonely often or always, with higher rates among women, a trend that can intensify during major life changes like children leaving home. [4]

How to cope with empty nest syndrome

If you do experience any of the feelings associated with empty nest syndrome, there are practical things you can do to help you deal with it and re-shape your identity as more than just a parent.

• Acknowledge your emotions
  Trauma Research UK advises that recognising and talking about your feelings is key. Suppressing emotions can prolong distress.

• Stay connected
  Maintain regular contact with your children through calls or visits but also nurture friendships and social networks.

• Rediscover yourself
  Use this time to explore hobbies, travel, or personal goals. “Do some things you have always wanted to but lacked the time or money for while the children were growing up. For instance, think about what kind of holidays you might have now or how you might spend an evening out. Consider doing something just for the fun of it. For example, ride a roller coaster or go bowling,” according to Relate. [3]

• Focus on your relationship
  For couples, this can be a chance to reconnect. Research shows that couples who develop shared goals, new hobbies, or even travel plans during this phase report greater satisfaction and less loneliness. [2]

Beyond the empty nest

Although the initial adjustment can be challenging, the long-term outlook is often positive. Parents frequently discover new purpose, improved relationships, and opportunities they couldn’t pursue before. According to experts, millions of parents share in the complexities of this transition, and with time and support, you can embrace this next chapter with hope and confidence. [5]

It’s important to remember that empty nest syndrome is a normal part of life’s transitions. By acknowledging your feelings, seeking support, and embracing new opportunities, this stage can become a time of growth and renewal.

As you adjust to life in an emptier home, it’s also a natural moment to reflect on your own future. Many parents find that this stage opens up important questions about long term plans, from retirement goals to making sure their life insurance or protection policies still fit their needs.

Whether you’re rediscovering old passions, exploring new opportunities, or rethinking the lifestyle you want for the years ahead, seeking expert pension and retirement advice can help you shape a secure future that supports your goals. Contact us today to discuss your options.

Sources:

Two-thirds of parents admit to tracking their child’s location while at university | Unite Group [1]

The Silent Epidemic: Understanding Empty Nest Syndrome in a Rapidly Changing Family Structure [2]

How to cope when your child leaves home | Relate [3]

Community Life Survey 2023/24: Loneliness and support networks - GOV.UK [4]

What Now? Coping with Empty Nest Syndrome | LTC News [5]