10 Ways to Cope with Homesickness Abroad

Living abroad can be complicated. While the experience is often simultaneously thrilling, energizing, and eye-opening, you may also face moments of culture shock and loneliness.

One of the most significant challenges that people living abroad face is homesickness. Homesickness pops up when you least expect it and can throw a wrench in your plans to otherwise enjoy your time overseas to the fullest.

Coping with homesickness is very personal so what works for one person may not work for everyone. With that in mind, give one or more of these ideas a try if you find yourself missing home during your time abroad.

One of the best ways to combat homesickness and loneliness is to try to make new friends. For many though, this is easier said than done. If you're particularly introverted or suffer from social anxiety, the task can seem overwhelming.

As an introvert who also has an anxiety disorder, I've found the best way to connect with others is to ask questions. At my college orientation, I pretended not to know where we needed to go next so I could ask another girl in my group. That opened up a conversation that led to us hanging out the rest of the day. She ended up being my best friend at university. Other people are often just as unsure or nervous as you are and are waiting for someone else to make the first move. Questions are great conversation starters!

Joining a Facebook group or other networking site is another great way to meet new people. When I worked as an English language assistant in Spain, I saw regular posts in the Facebook groups along the lines of, "I don't know anyone here, does anyone want to hang out?" There were always several replies. Being vulnerable with strangers can be scary but believe me, there are more people like you out there than you know!

Read more: 10 Surefire Ways to Make Friends While Traveling Solo

I've said it before and I'll say it again: It’s not just you.

It might seem like you’re the only person who isn’t immediately in love with your new city, but the truth is that you’re likely not alone. Seasoned travelers get homesick, too, and even if others in your group aren’t being hit hard with it, they probably have experienced it in the past.

Don’t be afraid to talk about your feelings with classmates or coworkers but try not to let yourself wallow either. Focusing on the bad can get you into an endless negativity loop, especially if the people around you feel the same way. Do your best to uplift yourself and others when sharing in a supportive space.

While you can’t bring all of your belongings abroad with you, you can find ways to make your new space feel more like home.

Photos, art, knicknacks, or even a favorite mug are small enough to pack and can make a big difference in how you view your room or apartment. Once in the country, spend a bit of money on anything you find cute or comforting, be it a fluffy blanket, fairy lights, or a pair of bunny slippers.

When you start to see yourself and your personality reflected in your space, you’ll begin to recognize it as a safe and cozy place to recharge after a long day.

We all have those movies and shows we watch over and over. Call it comfort food for the eyes, queuing up your favorite comedy or series when you’re feeling down can give you that little boost you need. Actually, there’s legitimate science behind it!

If your go-to content is on a streaming service like Netflix or Hulu back home, be sure you invest in a VPN to be able to access your account abroad. Otherwise, you can always download TV and movies to an external hard drive so you have them even without wifi.

Exercise is a crucial coping tool. Not only will it help you combat homesickness, but it will also keep you healthy and in shape while you're abroad -- both of which are important for anyone who's a bit down in the dumps.

It might take a few weeks for you to get oriented to your new city, but once you start figuring out where things are, try to come up with a plan that allows you to get some exercise, sunshine, and fresh air every day. Join a local gym or yoga class. Try to walk or bike wherever you can. Start your morning with a short jog around the block. Your body and mind will thank you!

What’s something that puts a smile on your face when you think about it? Are you invigorated by karaoke night? Is going to the movies a treasured pastime? Does a simple piece of cake and a coffee have life-giving properties?

Some things speak to us deeply. It’s one thing to enjoy something but another to feel moved by it. Music, food, sports, art, gaming – whatever it is that has a guaranteed mood-boosting effect is the thing to reach for when homesickness hits hard.

If what you're missing is something you can't quite put your finger on, try to find a local expat hangout. Nearly every city in the world has an Irish pub and that tends to be where the English-speaking expats congregate. This familiar atmosphere, where people are speaking your language, embodies a certain vibe that can do wonders to lift your spirits.

Do a little research about where you’re living and find a few places you absolutely have to explore: the ten best cafes in the city, secondhand bookshops, or all the different places you can go kayaking.

Make a list of these places or activities and challenge yourself to do/see all of them before you leave. This will give you something fun to look forward to and plan for. Don’t forget to invite your new friends to join you!

Read more: 80+ Amazing Ideas for What to Do on Your Gap Year

FOMO (fear of missing out) while abroad is a real thing, and it can be brutal. Social media has made it easier than ever to keep track of what everyone is doing at all times. It can be hard to tear yourself away from those updates and photos, but it may actually be making your homesickness worse.

Limit yourself to a certain amount of time on Instagram or TikTok each day or week and try to make sure you’re experiencing what’s around you, and not just posing for likes. You don’t want to look back on your time abroad and realize social media got in the way of fully immersing yourself in the moment.

The beauty of modern technology is that our loved ones are never far away, even when we’re separated by miles and oceans. Even with big differences in time zones that make it hard to connect in real-time, apps like WhatsApp make it possible to send photos and audio messages for free to catch up when we can. Something as simple as hearing your mom’s or best friend’s voice can ease the grip of homesickness.

Keep in mind that your friends and family may not understand what you’re going through if they’ve never lived abroad. Don’t be discouraged if you feel like they’re not telling you what you need to hear. Just enjoy catching up, and focus on telling them about your new adventure. It’s OK to be honest about homesickness but remember that you’ll see those faces you love in no time.

Who knows, your exciting stories about life abroad might entice them to buy a ticket to come visit!

Keeping busy and surrounding yourself with friends are great distractions but don’t forget to check in with yourself, too.

Investing in quiet time to reflect and cultivate mindfulness can help ease feelings of homesickness or loneliness abroad. If you don’t know where to start, check out some of these resources:

• Try meditation: Guided meditation apps like Balance and Calm are a great way to get started if you’re a beginner.
• Start journaling: Find some free prompts online, write about your day, or practice stream-of-consciousness writing. There’s no wrong way to journal so consider it a safe space to share all your thoughts and feelings. At the end of your time abroad, you’ll be able to see just how much you’ve grown.
• Do some art therapy: Even if you don’t consider yourself an artist, starting a sketchbook practice is a calming and therapeutic outlet. Grab some colored pencils, crayons, or a cheap watercolor set at a local store, and let yourself be free to make art. Whether you sketch a monument from a park bench or do an abstract painting in bed with a cup of tea, no art is bad art.
• Practice positive psychology: Although this branch of psychology is broad, a common exercise in positive psychology involves writing down three good things that you experienced, did, saw, or were grateful for at the end of your day. No matter how small it seems, it counts! Doing it before bed helps take the focus away from any negativity of the day and centers you back on savoring all the wonderful experiences you’re having.

Sometimes, homesickness can make existing mental health challenges more difficult to cope with. When you find that nothing seems to be lifting that dark cloud, don’t hesitate to seek support from a professional. Family and friends can certainly provide a shoulder to lean on but counselors are trained to listen and give feedback in a non-judgmental and confidential space.

If you’ve gone abroad through a program provider, there may be existing resources in place for mental and emotional support. Talk to your program leader about what’s available.

Other avenues to explore include:

• University mental health services: Your school may have counseling services in English for study abroad students. At the very least, you will likely be able to talk to a physician.
• International Therapist Directory: ITD is an international resource that lists over 400 providers in more than 50 countries. Find English-speaking therapists offering services in your local area or by telehealth.
• Online therapy: Various online platforms offering one-off or long-term counseling are available internationally. Some may accept insurance while others require you to pay out-of-pocket. Do your research to find the best fit for your budget and circumstances.

Homesickness is a very real issue, but it's not one that has to hold you back. Everyone gets through feeling homesick at their own pace, and it’s not a process you can rush. Take your time, be kind to yourself, and make sure to remember to enjoy the big picture. Every up and down is a learning experience!