Prenote: Symptoms and coping strategies for homesickness differ in children and adults. This article will address homesickness in adults and coping strategies. Read here to find out more about the impact of homesickness on children.

While living abroad is full of excitement, self-discovery and personal growth, it is not uncommon to experience homesickness while navigating a new and unfamiliar setting. 

Homesickness, a feeling of distress experienced by an individual when separated from their home or loved ones,  is generally considered a natural and temporary emotional response to significant life changes and transitions. Although it can present itself at any time, winter and holidays tend to be especially rough for expats longing for family and familiarity. 

The duration and severity of homesickness ranges greatly, and can manifest itself in a variety of ways, physically, mentally, and emotionally. Symptoms differ for person-to-person and include, but are not limited to: 

• sadness or depression

• a feeling of nostalgia

• changes in appetite, or digestive trouble

• changes in sleep patterns

• lethargy

• a sense of disconnection or alienation in a new or unfamiliar setting

• lack of motivation

• difficulty concentrating

• withdrawal or avoidance, or wanting to stay in your room 

• increased irritability, especially in regards new or unfamiliar tasks

• a strong desire to return home. 

Homesickness is not generally considered to be a mental disorder, however, if homesickness persists or is left unaddressed, it can exacerbate underlying conditions such as anxiety or depression. As unresolved homesickness or unhealthy coping strategies such as drinking or smoking can lead to more serious issues, it is important to address and find healthy coping strategies. Although there are numerous coping strategies, here are some tips to manage or reduce homesickness. 

• Establish Routines: Focusing on daily or weekly routines can bring stability to balance the disorientation you are experiencing.  

• Practice Mindfulness and Self-Reflection: Try incorporating activities such as meditation or journaling into your routine, as reflecting on your experiences and emotions has been shown to help process and adapt to change. 

• Create a Memory Journal: A memory journal is a great way to focus on the positive aspects of your new experiences. If you’re not keen on writing, check out some alternative methods of immortalizing your new core memories. 

• Create New Traditions: New holiday traditions reflective of your current environment can shift the focus from what you’re missing from your old home to what you can enjoy in your new home.

• Connect with Fellow Expats: Find solace in shared experiences. Attending expat events, clubs or gatherings can be a great way to meet people facing similar challenges.

• Celebrate with Local Friends: If you are not near many expats, no problem! Attending local events, language classes or gatherings can strengthen your sense of community and belonging in your new home.  

• Stay in Touch: Luckily, we are living in an age of connectivity where we can have live chats and/or see our loved ones’ faces in real time. However, be sure to manage the frequency, as daily communication has the potential to exacerbate homesickness. 

These are just a few strategies you can try to help you navigate life in an unfamiliar environment. However, if the sense of homesickness becomes overwhelming or persists for an extended period, it's crucial to prioritize your mental well-being. Consider seeking guidance from a trained mental health professional who can offer support and valuable insights in managing the unique challenges faced by expats.

It’s worth noting that homesickness is so much a natural part of the expat experience that many international insurance plans cover mental health care and counseling. Some of the companies offering this service are: Aetna, AXA, British United Provident Association (BUPA), Foreign Service Benefit (FSBP), GBG Tiecare, and Tricare. Please check them out to see if these services could be beneficial to you. 

As you navigate the complexities of living abroad, remember to experiment with different strategies to discover what works best for you. Be patient with yourself throughout this process, and don't hesitate to seek the assistance you need to ensure a fulfilling experience in your home away from home.