How Can Expats Cope with Homesickness

Feeling homesick is an inevitable part of moving away from home, and it’s okay to admit that. Whether you’ve recently embarked on a new chapter abroad or have been living as an expat for a while, you might find yourself longing for the comfort of familiar faces, routines, and cultural nuances. This experience, often heightened after the initial excitement of relocation fades, is what many refer to as the "six-month slump."

Psychologists describe homesickness as more than just missing home—it’s a psychological response to the loss of familiar social signs and symbols, a phenomenon known as culture shock. This adjustment can bring about physical symptoms like chronic fatigue, sleep disturbances, and even headaches, alongside cognitive challenges such as idealising home or feeling disoriented in your new environment. Recognising these as normal reactions rather than personal shortcomings is the first step to easing their impact.

Culture shock, as outlined by researchers like Oberg and Furnham, encompasses several challenges: adjusting to new psychological demands, feeling estranged, and grappling with shifts in identity or values. You might feel moments of fear, anger, or frustration as you navigate cultural differences. These emotions are not only natural but also a sign of the profound changes you’re experiencing. Homesickness, a component of this adjustment, may also affect your motivation, appetite, and sense of belonging—but it doesn’t have to define your experience abroad.

One way to work through homesickness is by building a routine that integrates elements of your home life into your new environment. Familiar habits, like exercising or preparing your favourite meals, can provide a sense of stability amid the unfamiliar. For example, if you used to visit a local café every Saturday morning, finding a similar spot in your new location can recreate that sense of comfort.

Another key strategy is finding ways to stay connected with loved ones back home. Time zone differences can be challenging, but scheduling regular catch-ups—whether it’s a quick chat during your commute or a longer call on weekends—can help bridge the distance. These moments of connection remind you that your relationships endure, even across continents.

Equally important is forging new connections where you are. Joining local groups, participating in community events, or picking up a new hobby can help you feel more rooted. Research highlights the value of shared experiences, especially with others navigating similar transitions. Expat groups, for instance, can be a great resource for exchanging tips and providing mutual support. These connections don’t replace home, but they offer a network of understanding that makes your new environment less daunting.

It’s also worth exploring how you frame your thoughts about your host country. Psychologists suggest that homesickness often involves a cognitive dissonance: idealising home while fixating on the difficulties of your current setting. Reframing these thoughts can help. Instead of focusing on what’s missing, try to appreciate what’s unique about your new surroundings. Celebrate small wins—like successfully navigating a cultural difference or finding a favourite local dish—to build a positive narrative about your experience.

Lastly, be patient with yourself. Culture shock and homesickness are part of a significant life transition, and adjusting takes time. Remind yourself that these feelings won’t last forever. Over time, what feels unfamiliar now will start to feel like a part of your story, adding depth and resilience to who you are.

Your journey as an expat is a brave and transformative experience. While homesickness may be a companion on this path, it’s not an obstacle you face alone. By blending routines, connections, and a positive mindset, you can turn moments of longing into opportunities for growth. And when it feels overwhelming, remember that reaching out for support—whether from friends, fellow expats, or a mental health professional—is not a sign of weakness but a testament to your strength.