Moving to a new place can be thrilling, but it often brings homesickness, too. You’re starting a new chapter, but part of you longs for home. Studies show that between 20% and 90% of expats experience homesickness during their first year away (7). It’s a normal part of adjusting to a new life, but for some, these feelings deepen and persist, sometimes evolving into depression. Here’s how to understand the signs, find ways to cope, and know when to seek help.
Understanding Homesickness and Depression
Homesickness is the emotional struggle of missing home. This can bring up memories of loved ones, sadness, and challenges adjusting to your new surroundings. It may even bring on physical symptoms like headaches or stomachaches. While almost everyone feels homesick at some point, for most, these feelings lessen as they settle in.
Homesickness often brings emotional challenges, as we see in movies like Lost in Translation. The characters, played by Bill Murray and Scarlett Johansson, experience intense feelings of loneliness and isolation while trying to adapt to life in a foreign culture. This film beautifully captures the inner turmoil of being in an unfamiliar environment, highlighting how homesickness can evolve into something deeper.
While homesickness itself is not a clinical disorder, studies indicate a significant link between homesickness and depression (1). Homesickness among expats and migrants has been shown to correlate with higher levels of emotional distress and psychological struggles, especially if they’re isolated from supportive networks (5). Expats experiencing homesickness may also report many symptoms typically associated with depression.
Signs of Homesickness and Depression in Expats:
- Low energy and motivation
- Trouble sleeping or changes in appetite
- Social withdrawal
- Persistent feelings of sadness and anxiety
Even celebrities face it! For example, Emma Watson, known for her role as Hermione Granger, once shared that she felt incredibly homesick when she moved to the U.S. for college. She talked about the loneliness and struggle of being far from home and familiar faces. If Emma Watson can feel it, so can we!
But there are important differences. Homesickness is typically focused on missing home, while depression affects more of your life. Homesickness often improves as you adjust, while depression tends to persist without support. Homesickness may also cause sadness, but depression can lead to more intense feelings of hopelessness or worthlessness.
If you’re noticing these symptoms and feeling like they’re not improving, consider reaching out for professional help. Early support can make a difference in your ability to cope and adapt.
Coping Strategies for Homesickness and Depression Among Expats
When dealing with homesickness or depression, finding small ways to reconnect with yourself and your new environment can be transformative. Think about Eat Pray Love, where Julia Roberts’s character embarks on a journey of self-discovery through local connections and daily practices as she explores new cultures. Her journey shows how embracing routines and friendships can help us feel grounded - even when we’re far from home.
Here are some practical steps to help you manage homesickness as an expat:
1. Build a Routine:
Having a daily routine can be grounding when life feels unpredictable. Creating even a simple schedule helps give structure to your day and gives you a sense of control. Small activities like a morning walk, a quick meditation, or an evening ritual can be comforting.
2. Connect with the Community:
Making local connections helps lessen the feeling of loneliness. Look for ways to meet others in your area - try joining an expat group, a social club, or a class where you can meet people with similar interests. Talking with others who understand what you’re going through can provide reassurance that you’re not alone.
3. Stay in Touch with Loved Ones:
Staying connected with friends and family back home is essential for feeling supported. Schedule regular calls or message exchanges to maintain those bonds. Just be mindful to balance these connections with your new life so that you don’t feel “stuck” in the past.
4. Focus on Physical Well-being:
Taking care of your body helps support your mind. Physical activity, even something as simple as a walk, releases endorphins, which can improve your mood. Similarly, a balanced diet and consistent sleep schedule contribute to emotional resilience, helping you cope with homesickness more effectively.
5. Practice Mindfulness and Journaling:
Mindfulness encourages you to stay present, which can help when homesickness or anxiety about the future arises. Journaling is another helpful tool, giving you a way to reflect on your experiences, track emotions, and even notice progress over time. Both activities help foster gratitude and positivity, making it easier to focus on what’s going well rather than what’s difficult.
These coping strategies are great starting points, but remember that deeper emotional struggles may need additional support. Don’t hesitate to reach out if you feel that homesickness is affecting your ability to enjoy and adapt to your new expat life.
When and How to Seek Help as an Expat
Mild homesickness typically eases with time and the support of the above strategies. However, if these feelings become intense or don’t improve, it’s important to reach out for help. Consider connecting with a mental health professional if:
- Symptoms persist and start impacting daily life.
- Social withdrawal increases, making it difficult to engage in activities you once enjoyed.
- You have thoughts of self-harm or feelings of hopelessness.
For specialized support from experts who understand the expat experience, check out Expathy.
Finally
While homesickness is a common experience for expats severe or prolonged homesickness can sometimes turn into depression. By learning to recognize the signs and taking steps to manage your feelings, you can work through the transition with greater ease. Embrace the journey, and remember that support is available if you need it. Don’t hesitate to reach out, whether it’s to friends, family, or a mental health professional, when times get tough.
Explore Expathy for more support and resources designed to help expats thrive abroad.
References
1. Akhavan, M., Pourghane, P., Alipour, Z., & SHad, S. (2018). Study the relationship between homesickness and depression among dormitory students. , 2, 17-25. https://doi.org/10.22088/CJHAA.2.2.17.
2. Beschoner, P., Sosic-Vasic, Z., & Jerg-Bretzke, L. (2020). [Homesickness - A Systematic Review of the Incidence and Consequences of a Phenomenon of Topical Relevance].. Psychiatrische Praxis. https://doi.org/10.1055/a-1182-2433.
3. Demetriou, E., Boulton, K.A., Bowden, M., Thapa, R., & Guastella, A.J. (2021). An evaluation of homesickness in children: A systematic review and meta-analysis. Journal of affective disorders, 297, 463-470 .
4. Fancher, T., & Kravitz, R. (2010). Depression. Annals of Internal Medicine, 152, ITC5-1. https://doi.org/10.7326/0003-4819-152-9-201005040-01005.
5. Hamid, A. (2022). Psychological Distress and Homesickness Among Sudanese Migrants in the United Arab Emirates. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.710115.
6. Moeini, B., Abasi, H., Afshari, M., Hosseini, M., & Ghaleiha, A. (2018). Homesickness, Depression and Happiness in University Students of Hamadan, Iran. International Journal of Epidemiologic Research. https://doi.org/10.15171/IJER.2018.17.
7. Stroebe, M., Schut, H., & Nauta, M. (2015). Homesickness: A Systematic Review of the Scientific Literature. Review of General Psychology, 19, 157 - 171. https://doi.org/10.1037/gpr0000037.
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