We explore the signs of empty nest syndrome and how you can manage this big life transition

Raising children and being a parent sets us up on a rollercoaster of emotions. One minute you’re feeling the joy and pride of seeing them thrive, the next you’re filled with worry, doubt, and frustration as they veer wildly off-track. A lot can be said about parenting… but no one can say it’s a boring endeavour.

Throughout the journey, there are a number of transitions. One that may take you by surprise is the day your child(ren) leaves home and, suddenly, you’re alone again.

“Some parents may find the departure of their child to school or university a relief, time to get their space back, and get on with the goals they’ve been holding back on during the years of parenting,” life coach Geraldine Macé explains. “For some, however, it leaves a big empty space that they have no idea how to fill – an empty nest.”

Empty nest syndrome is a term used to describe the grief, anxiety, and sadness some parents and caregivers feel at this time. Here are some signs to look out for:

Loss of purpose

A feeling some empty nesters may resonate with is being ‘redundant’. Geraldine notes, “Parents may be feeling incredibly sad with a loss of focus, spending hours on their own thinking back to the times they had with their child. Sometimes that can be with a sense of regret for the things that they did or didn’t do while their child was at home.”

Becoming a parent or caregiver changes your life in a huge way, often having an impact on your sense of identity. So it makes sense that, once you don’t have kids in the house to look after, you may feel a little lost.

Languishing

Some empty nesters may also feel generally ‘off’, noticing a lack of motivation. Perhaps you think you should feel exhilarated now that you have more time to dedicate to yourself but, instead, you struggle to focus and lack the energy to do what you used to. The term languishing is used to articulate this sense of listlessness.

Using numbing techniques

“Other signs to look out for are using things to distract themselves so that they don’t have to think about how they feel, such as with food, drink, shopping, watching TV, gaming, or exercise,” Geraldine says. If you’re trying to distract yourself from the difficult emotions you’re feeling, this could be a sign of empty nest syndrome.

Restlessness

For some parents and caregivers, having an empty nest paves the way for some true relaxation, however, those experiencing empty nest syndrome may find this a struggle. Instead of being able to switch off, empty nesters may find themselves worrying about their child(ren) excessively, and unable to concentrate.

More emotional

There are a range of feelings that can come up during this time, so you may notice your emotions are close to the surface. “As parents try to negotiate this transition, they may find themselves feeling more emotional than normal,” Geraldine explains. “Tears come readily, or they may find that they get angry more easily.”

Relationship conflict

Raising a family will likely have an impact on y

A chance to slow down, be creative and connect with nature’s beauty, mindful drawing is our new favourite activity. Here we talk to artist and author Amy Maricle to learn more

I started drawing back in 2020, during the first lockdown. I was taking a break from my side-hustle after experiencing burnout and needed something to keep my creative mind busy that was not related to work, and drawing fit that bill perfectly.

Following online classes and doodling flowers became a habit and it helped me tap into a whole different side of creativity. I found the whole process really calming and became interested in how drawing and mindfulness can come together. So, when I was offered the chance to speak with Amy Maricle, artist, former art therapist and author of Draw Yourself Calm, I jumped at the chance.

“I use a lot of the mindfulness skills that I learned in my work to help people,” Amy tells me.

“It's really about slowing down and approaching art in a very process-oriented way so that it's inviting and grounding. I find it really helps me and my students to open up to their imagination because things move more slowly, it's less judgemental and it's just way more fun.”

Before speaking I had started working my way through the book, learning more about what mindful or ‘slow’ drawing is all about and having a go at some of the exercises. A key part of the process is tuning in to how you’re feeling, connecting with the breath and taking notice of what you’re doing. Amy explains that noticing the way the pen feels in your hand, the bumps in your paper, the sound of the lines as you draw them, can all help you sink into a calmer, more meditative state.

And this is what mindfulness is about, at its core. Paying attention to the present moment and allowing yourself to get absorbed by it. When we do this, ruminations about the past and worries about the future can fade into the background. As someone who struggles from anxiety from time to time, cultivating moments like this is paramount.

Inspired by nature

As I was working my way through the book, I noticed the patterns were largely inspired by nature. From the soft and wispy milkweed pattern to the intricate cobble design, many of the exercises imitate nature’s own stunning patterns.

Discussing this influence, Amy explains that she’s always been inspired by nature and felt lucky to live close to a nature reserve during lockdown in 2020.

“I live in an area with access to a small nature preserve. It is right on the side of the highway, so it's not so quiet, but it's very close to my house. I know I am extremely fortunate, and I go to that nature preserve often. During the pandemic, it was my medicine, along with my art.”

Amy wondered how she could support others during the pandemic and realised, mindful drawing could be it. She started holding live mindful drawing sessions on Facebook for people to join and it was really well received, and in time she was approached abo

This fully loaded Chicken Potato Broccoli Casserole starts with fluffy mashed potatoes that are mixed with tender bites of broccoli and chicken, then generously sprinkled with bacon and cheese. The result is an absolutely irresistible dinner.

Chicken Potato Casserole

Yes! I just called a “casserole” irresistible and I stand by that. If you love mashed potatoes, chicken, and broccoli, not to mention bacon and cheese, you need to try this recipe! (although, technically, my boys don’t love broccoli and they LOVE this casserole, so….)

This recipe is one of many great ones in my friend Trish‘s cookbook, 100 Creative Ways To Use Rotisserie Chicken. In case you can’t tell from the title, she has literally written the book on ways to cook with rotisserie chicken.

Her book really should be sold next to the rotisserie chicken display in every grocery store. I love how many great ideas she’s packed into this cookbook.

Chicken Potato Broccoli Casserole

This recipe will work well with rotisserie chicken, leftover roasted chicken, or with any cooked leftover chicken.

Monterey Jack, Cheddar, or a Mexican blend shredded cheese will also work with this recipe. I typically use a Mexican blend shredded cheese because I almost always have it on hand and it works great.

This recipe can be mad

The Creamiest Pumpkin Ice Cream

The Creamiest Pumpkin Ice Cream absolutely must be made with two ingredients or it will not be thick, rich and creamy like you get from a fancy store.

Homemade ice cream doesn’t just have to be ice cream flavors like, vanilla or strawberry. I’d guess 90% of the world loves ice cream and it’s a favorite all year round, so how much would your guests love a fall-inspired flavor?

Must Have Tools for the BEST Homemade Ice Cream

1. Best Ice Cream Machine under $100
2. Best Ice Cream Machine without Freezer Bowl
3. Candy Thermometer
4. Mesh Sieve 
5. Best Ice Cream Scoop

The Creamiest Pumpkin Ice Cream

Have you ever had the creamiest milk shake and once you have had it you can never settle for just any milkshake again? That’s what happened to me. 

Cade and I took our little girl out for her very first milkshake.

I believe she chose bubblegum. 

I cannot ever decide which is worse, cotton candy ice cream or bubblegum. 

Either way, I went for a pumpkin ice cream shake because it was October and that just felt so darn right. 

With research showing almost three quarters of us don’t get enough sleep, how can we stop tossing and turning and start sleeping soundly? Here, we uncover the best natural sleep support techniques that are proven to work

Whether it’s scrolling on TikTok or your mind racing at 3am, many of us struggle with sleep. In fact, research by Bed SOS has found that half of us don’t think we get enough sleep, and 20% of us feel exhausted the next day.

But it’s not just about the amount of sleep we get; the quality of our sleep is essential, too. In the UK, 25% of adults feel fretting about money impacts their sleep, and 37% said work leaves them feeling less in control of their sleep. With so much going on in our lives, it’s no wonder our sleep can suffer, but it’s important to prioritise it where you can – the health benefits of sleep are vast, helping support our immune system, our mental health, and even keeping our heart healthy. Let’s explore some natural ways that you can support your sleep that are all scientifically backed.

1. Ditch the caffeine

Caffeine is known for stimulating the brain, which makes it great when you need to get through your morning meeting, but less helpful if you’re trying to drift off to sleep. While you don’t have to go caffeine-free, coffee can help you stay alert up to four to six hours after drinking it, which is why most experts recommend avoiding it in the evening, with one study finding that 400mg of caffeine (which you’ll find in around four cups) consumed up to six hours before bed significantly disrupts sleep.

However, not everyone is as sensitive. “Everyone is different when it comes to caffeine; some of us can drink tea and coffee in the evenings and still get a normal night’s sleep, while others may need to limit caffeine intake from the afternoon onwards,” advises Sophie Medlin, consultant dietitian at City Dietitians. If you fall into the latter camp, it could be worth swapping your coffee for a non-caffeine alternative, such as herbal tea or chicory root coffee.

2. Log off before you hit the pillow

Finding a bedtime routine that’s phone-free could be worth trying – even if it’s leaving your phone in the other room, and reading a book in bed instead. It’s thought the blue light from your phone screen can interfere with the sleep-hormone, melatonin, as well as making you more alert as you scroll online and take in information.

When we use our phone in bed, not only are we likely to get less sleep (if our phone keeps us busy), but we also reduce the amount of REM sleep – the stage of sleep when we vividly dream.

“For many people, technology has crept into the bedroom, making the bed a place of work, entertainment, eating, etc. It equates the bed with lots of activities other than sleep,” says clinical hypnotherapist Geraldine Joaquim. “Use your bed just for sleep, as you want your brain to associate it with sleep, not scrolling social media and watching TV.”

3. Choose the right kind of workout

A workout gives you energy, so many think it’s