Living abroad: why it can affect your mental health

When someone moves abroad, they do not only change cities or countries. Their points of reference, routines, way of communicating and sense of security may also change. As a result, emotional wellbeing can be affected during the first few months or even later, when the initial excitement gives way to the daily effort of adjusting.

Many people feel pressure to adapt quickly, build new relationships and prove that they made the right decision. However, this process can create stress, insecurity and even emotional exhaustion, especially when there is no close support network nearby.

Signs that you need to take better care of yourself

• You often feel sad or emotionally empty.
• You find it difficult to enjoy your new life.
• You experience constant anxiety, irritability or tension.
• You feel distant or disconnected from other people.
• You isolate yourself more than usual.
• You have problems with sleep, concentration or energy.
• You idealise your home country and reject your current reality.

These signs do not necessarily mean that you have a psychological disorder, but they may indicate that your emotional wellbeing needs attention. Listening to what is happening inside you can help prevent deeper distress and encourage you to seek support before you feel overwhelmed.

Migrant grief: a natural part of the process

Talking about migrant grief is important when considering the emotional impact of living abroad. You may not only miss a place, but also a part of yourself, your familiar habits, everyday relationships and a way of being in the world that once felt natural.

Migrant grief can appear gradually or unexpectedly. It may arise during important dates, moments of tiredness or situations in which you feel unable to express what you are experiencing as easily as you could in your own language or familiar surroundings.

Giving this experience a name can help you normalise what you are going through. It does not mean that moving was a mistake; it means that you are experiencing a major change that needs time, listening and care.

7 effective tips for adjusting emotionally

1. Respect your own pace and do not expect yourself to adapt too quickly.
2. Create simple routines that give you stability.
3. Look for spaces where you can speak naturally and feel understood.
4. Allow yourself to miss your home country without blaming yourself.
5. Build new relationships gradually, without forcing yourself.
6. Take care of basic habits such as sleeping well, moving your body and eating regularly.
7. Seek professional support if your distress continues over time.

Adjusting does not mean leaving behind who you are. It means integrating what is new without losing touch with your emotional needs, your personal history and your authentic way of being in the world.

When it may be helpful to seek psychological support

Therapy can help when living abroad starts to affect your relationships, self-esteem or ability to enjoy the present. It may also be helpful if you feel caught between two worlds and struggle to regain a sense of inner balance.

On Chiara Leoni’s website, you can learn more about therapy in English in Barcelona and online. You can also find information about therapy in Italian and psychological support in French.

If you prefer to receive support in Spanish, you can also find information about the online psychologist in Barcelona.

How to start feeling more supported

Living abroad can open a period of personal growth, but it can also bring you face to face with fears, losses and emotional needs that previously went unnoticed. Understanding this process is a way of supporting yourself with greater kindness and less pressure.

Alongside psychological support, it may be useful to learn more about mental health through reliable resources such as the World Health Organization.

Asking for help does not mean that you have failed to adapt. Often, it means giving yourself the space you need to build a life that feels more sustainable, stable and truly yours.

Frequently asked questions about living abroad and mental health

Is it normal to feel lonely when living in another country?

Yes, it is completely normal. Being far from family, lacking a close support network and dealing with the effort of adjusting can all contribute to loneliness, even when moving abroad was a positive decision.

What is migrant grief?

Migrant grief is the emotional process that may arise when you leave behind your country, relationships, customs and part of your everyday identity. It may include homesickness, sadness, irritability or a sense of being uprooted.

When should I consider starting therapy?

Consider seeking support when your distress continues over time or affects your sleep, relationships or ability to enjoy your current life. Asking for help early can support greater emotional stability and help you feel less alone.