Beating homesickness: 10 ways to cope when you miss home
Living abroad can be an incredible experience, but it can also lead to feelings of homesickness. Whether you’re an expatriate, a student studying abroad, a digital nomad, or a professional living in a new country, homesickness can be a challenge. To help you cope, here are 10 effective ways to deal with homesickness while living abroad.
What is Homesickness?
Feeling homesick is the negative feelings of emotional distress one experiences when leaving your comfort zone. This comes with being away from your familiar environment, friends, and family. It is a natural response to change and can manifest in various ways, such as feelings of loneliness, sadness, or even depression.
The impact of homesickness on mental health issues cannot be understated, as it can lead to anxiety, low self-esteem, and an inability to adapt to new surroundings.
While homesickness shares similarities with other negative emotions, it is unique because it stems from a longing for the familiarity and comfort of home. Common triggers include cultural differences, language barriers, and the absence of a support network.
Expats and their families often face unique challenges when dealing with missing home. This is because they must navigate new cultures, languages, and customs while simultaneously trying to maintain their professional and personal lives.
In this blog post, we will explore 10 practical strategies to help you deal with homesickness in a positive and healthy way.
What Homesickness Feels Like for Expats
For expats, missing home can manifest in various ways and intensities, depending on individual circumstances and personalities. It’s important to recognize the signs of homesickness so that you can address it effectively.
Here are some common feelings and experiences that expats may encounter when struggling with feeling homesick:
Emotional Symptoms of homesickness
Nostalgia: Expats often find themselves reminiscing about their home country, recalling memories of family gatherings, familiar places, and comforting routines. This longing for the past can make adapting to a new environment more challenging.
Sadness and loneliness: The absence of close friends and family can lead to feelings of isolation and sadness. Expats may feel disconnected from their support network and struggle to form new connections in their host country.
Anxiety and stress: Homesickness can exacerbate feelings of anxiety and stress, particularly when faced with unfamiliar situations or cultural differences. Expats may worry about fitting in, making friends, or navigating day-to-day life in their new environment.
Physical Symptoms of homesickness
Sleep disturbances: Homesickness can impact sleep patterns, leading to insomnia or excessive sleeping. Poor sleep can further contribute to feelings of fatigue, irritability, and emotional instability.
Changes in appetite: Some expats may experience changes in their appetite, either eating more as a form of comfort or losing interest in food altogether. This can impact overall health and well-being.
Physical discomfort: In some cases, homesickness can manifest as physical symptoms such as headaches, stomachaches, or general fatigue. These symptoms can be a sign that your body is responding to the emotional stress of homesickness.
Behavioral Symptoms of homesickness
Withdrawal from social activities: Homesickness can cause expats to withdraw from social activities and interactions, preferring to spend time alone or engaging in activities that remind them of home.
Difficulty concentrating: The emotional strain of homesickness can make it difficult to focus on work or other responsibilities. This lack of concentration can impact productivity and overall job satisfaction.
Increased irritability and mood swings: Homesickness can lead to heightened emotions, including increased irritability and mood swings. Expats may find themselves more easily frustrated or upset, which can strain relationships with colleagues, friends, or family members.
Recognizing the signs and symptoms of homesickness is the first step towards addressing it effectively. By understanding what homesickness feels like for expats, you can better support yourself or others who may be experiencing this common challenge.
How long does homesickness usually last?
The length of time that homesickness lasts can vary greatly from person to person. Expats will adjust to their new home at their own pace. Feelings of homesickness are influenced by individual circumstances, personalities, and coping strategies.
For some expats, homesickness may subside within a few weeks or months as they adjust to their new environment and establish routines. For others, homesickness may linger for a more extended period, sometimes even years, particularly if they face ongoing challenges in building connections or adapting to cultural differences.
It’s essential to remember that there is no fixed timeline for overcoming homesickness, and each person’s experience is unique. Factors such as the level of support available, personal resilience, and the degree of cultural difference between the home and host countries can all play a role in determining how long homesickness persists.
By implementing the practical strategies to combat homesickness discussed in this blog post and approaching homesickness with patience and understanding, expats can gradually ease their feelings of longing for home and fully embrace their new life abroad.
10 effective ways for coping with homesickness
1. Stay connected with loved ones back home
Regular communication with friends and family is crucial in combating homesickness. Schedule regular video calls, send messages, and share updates about your life abroad. This will not only help you feel more connected to your loved ones but also provide a support system when you need it most.
2. Embrace and explore the local culture
Immersing yourself in the local culture can help you feel more at home in your new environment. Attend cultural events, try local foods, and learn about local customs and traditions. By doing so, you’ll develop a deeper understanding of your host country and foster a sense of belonging.
3. Stay active
Physical activity has numerous benefits for mental health, including reducing stress and improving mood. Find a sport or activity you enjoy, join a local gym, or explore your new surroundings by going for walks or hikes.
4. Focus on personal growth and development
Use your time abroad as an opportunity for personal growth and development. Learn a new language, take up a hobby, or enroll in a course. By focusing on self-improvement, you can shift your attention away from homesickness and towards personal achievement.
5. Build a social network and make new friends
Making new friends is essential when living abroad. Attend expat meetups, participate in local clubs or organizations, or connect with colleagues outside of work. Building a social network will help you feel more integrated into your new community. In addition making new friends will also provide a support system during challenging times.
6. Create a comfortable living space
Your living space should feel like a sanctuary. Personalize your home with familiar items, such as photographs, artwork, and favorite possessions. A comfortable and inviting living space can help up to deal with homesickness.
7. Establish routines when your feel homesick
Establishing daily routines and healthy habits can provide a sense of stability and comfort in your new environment. This might include morning rituals, regular exercise, or weekly meal planning. Routines can help create a sense of normalcy and reduce feelings of homesickness.
8. Set realistic expectations about feeling homesick
Adjusting to a new country takes time. Be patient with yourself and recognize that it’s perfectly normal to feel homesick. Set realistic expectations about the adjustment process and give yourself permission to experience a range of emotions.
9. Seek professional help if needed
If homesickness persists or negatively impacts your mental health, consider seeking professional help. A therapist or counselor can provide valuable tools and strategies for managing homesickness and improving overall well-being.
If you’re struggling with homesickness or culture adjustment issues while living overseas, resources are available to help you. Here are some counseling resources you can access from abroad:
- Transitions Therapy International – Online Expatriate Therapy and Counseling services for Expatriates, Repatriates, Third Culture Kids (TCK’s).
- Truman Group: Psychological Care for Expats – The Truman Group offers remote psychotherapy and mental health consultation to expats living outside the US. They work with individuals, couples, and families to provide customized counseling services.
- Lisa Rogers Counseling – This counseling service provides virtual counseling for expatsand world travelers living in Japan, UAE and other countries on a case-by-case basis. They offer trusted counseling services that can help you deal with the challenges of adjusting to a different culture.
10. Remember the positives
Remind yourself of the reasons for moving abroad and focus on the positive aspects of your new life. This might include career opportunities, personal growth, or unique experiences. By maintaining a positive outlook, you can better cope with homesickness and enjoy your time as an expat.
Embracing Homesickness: Know that your feelings are a Normal Part of Adjustment
While experiencing homesickness can be a challenging experience for expats, it’s important to remember that these feelings are a normal part of adjusting to life in a new country. Recognizing and accepting homesickness as a natural response to change can help expats better cope with their emotions and adapt to their new environment more effectively.
The Stages of Cultural Shock
Cultural Shock typically unfolds over several stages. Understanding these stages can provide context for the feelings of homesickness that many expats experience:
1. The Honeymoon Stage: Upon arrival in a new country, expats may initially feel excited and enthusiastic about their new environment. This stage is characterized by a sense of novelty and curiosity, but it’s often short-lived as the reality of daily life sets in.
2. The Culture Shock Stage: As the novelty wears off, expats may begin to experience culture shock, marked by feelings of confusion, disorientation, and frustration. It’s during this stage that homesickness often emerges, as expats grapple with the differences between their home and host countries.
3. The Adjustment Stage: Over time, expats learn to navigate their new environment and develop coping strategies to deal with cultural differences. During this stage, feelings of homesickness may lessen as expats start to feel more comfortable and confident in their host country.
4. The Adaptation Stage: In the final stage of cultural adjustment, expats become more fully integrated into their host country’s culture and lifestyle. While feelings of homesickness may still arise occasionally, they are typically less intense and more manageable.
Accepting Homesickness as a Natural Experience
By acknowledging that homesickness is a normal part of the adjustment process, expats can approach their emotions with self-compassion and understanding. Rather than viewing homesickness as a sign of weakness or failure, expats can see it as an opportunity for growth and self-discovery.
When homesickness arises, remind yourself that these feelings are temporary and will likely diminish as they continue to adapt to their new surroundings.
Conclusion
Homesickness is a common challenge for expats and their families. Embracing homesickness as a normal part of adjusting to life abroad can help expats better understand their emotions and develop effective coping strategies.
By implementing the 10 strategies outlined above, you can effectively manage your feeling homesick and make the most of your experience living abroad.
Remember to be patient with yourself, seek support when needed, and focus on the unique opportunities that living in a new country can provide
We encourage you to share your own experiences with homesickness or offer additional tips and strategies that have worked for you in the comments below – let’s help each other navigate this unique challenge to living abroad.
