Moving to a new country is often painted as a grand adventure; a story of exciting opportunities, new horizons, and personal growth. And while all of that can be true, there’s another side to the story that isn’t talked about as often: the quiet moments of loneliness, the stress of adjusting to a completely new culture, and the ache of homesickness. If you’ve ever felt this way, you’re not alone. These feelings are a normal, valid part of moving abroad.
This experience has a name: expat anxiety. It’s the unique mix of stress and uncertainty that comes with rebuilding your life in an unfamiliar place. At Remitly, we believe in supporting every step of your journey—not just the exciting milestones, but also the harder moments.
This guide is here to walk you through what expat anxiety is, practical coping strategies, ways to build meaningful connections, and where to find professional help. Because taking care of your well-being is the most important step in building a happy life, no matter where you are.
Understanding expat anxiety
Expat anxiety isn’t just a fleeting case of the blues; it’s a natural response to the massive life change you’ve undertaken. Naming it and recognizing where it comes from is the first step toward easing it.
What is expat anxiety?
Expat anxiety is a term used to describe the heightened feelings of worry, stress, and unease that come from living in a foreign country. Unlike general anxiety, its roots are tied directly to the expat and immigrant experience; the constant need to adapt, the loss of the familiar, and the pressure to build a new life from scratch.
Common triggers in a new country
Your feelings aren’t random; they’re tied to real, tangible challenges. Some of the most common include:
- Culture shock: Navigating new social norms, foods, and ways of doing things takes effort. What was once automatic, like grocery shopping or going to the bank, now requires active thought, which can be draining.
- Language barriers: Not being able to express yourself clearly or understand others can feel isolating and may make even small tasks seem overwhelming.
- Loss of your support system: Leaving behind friends, family, and colleagues means losing your built-in safety net. The absence of this support network can make small problems feel much bigger.
- Career and financial worries: Adapting to a new job, dealing with work visas, or managing finances in a new currency can be a major source of stress.
- Homesickness: This is more than just missing people; it’s a longing for the familiar sights, sounds, smells, and comforts of home. It can be triggered by anything from a song to the changing of the seasons.
Practical coping strategies for your daily life
While you can’t eliminate the challenges of living abroad, you can create a foundation of daily habits that support your mental well-being. These small, consistent actions can build stability and control, even when everything else feels uncertain.
Make your space a sanctuary
Your living space is your refuge. Make a conscious effort to make it your own. Fully unpack your belongings, hang up familiar photos, cook a meal that reminds you of home, and add a plant or two. Creating a comfortable, organized, and personal environment gives you a safe space to recharge and feel grounded at the end of the day.
Build a simple routine
When the outside world feels unpredictable, a routine provides comfort. It doesn’t have to be rigid; it can be as simple as:
- Waking up and going to bed around the same time.
- Starting each morning with a cup of tea or a short walk.
- Designating specific days for chores, like grocery shopping on Saturdays.
Nourish your body to support your mind
Physical and mental health go hand in hand. When you’re feeling anxious, it can be tempting to rely on comfort food or skip exercise, but caring for your body strengthens your resilience.
- Stay active: A daily walk in a local park, an online yoga class, or joining a local sports club can do wonders for your mood.
- Eat well: Try to incorporate whole foods into your diet. Cooking can also be a therapeutic activity, especially if you make a familiar dish from your home country.
Practice mindfulness and grounding techniques
Anxiety often pulls you into the future or back into the past. Mindfulness helps bring you back into the present. Give the following techniques a try:
- Journaling: Spend 10 minutes each day writing down your thoughts and feelings without judgment. It’s a simple way to process your emotions.
- Meditation and breathing: Apps like Calm or Headspace offer guided meditations. Even just taking five slow, deep breaths can calm you down in moments of stress.
Building a support system abroad
Loneliness is often at the core of expat anxiety. Proactively building a new social circle is not a luxury; it’s an essential part of protecting your mental well health abroad. While it might feel daunting at first, taking small steps can help you create new connections.
Join expat and immigrant groups
You’re not the only one navigating this journey. Connecting with fellow expats and immigrants can be both comforting and practical. Use platforms like Meetup to search for groups like “[Your Nationality] in [Your City]” or broader “International Friends” communities.
You can also search on Facebook for expat or immigrant groups in your area. These are great for asking practical questions, finding social events, and sharing experiences with people who understand what you’re going through.
Connect through hobbies and interests
Sometimes the easiest way to make friends is by simply doing something you love. Join a book club, hiking group, language exchange class, sports team, or volunteer organization. This takes the pressure off “making friends” and allows connections to form more naturally.
Nurturing connections with home
Staying in touch with your loved ones back home is a great way to ease expat anxiety. Familiar voices and shared laughter can bring comfort when everything around you feels unfamiliar. But making it intentional will help these connections support you, rather than leave you feeling homesick.
Schedule “connection time” across time zones
Instead of relying on sporadic texting, schedule regular weekly video calls. Use a time zone scheduling app like Around the World to make it easy. This gives you something to look forward to and ensures you’re connecting when both sides are fully present.
Find the right balance
It’s possible to over-connect with home, which can sometimes make it harder to engage with your new life. Try to balance the two: for every call you make home, make space for a new local experience, whether it’s coffee with a colleague, exploring a new neighborhood, or attending an event.
When and how to seek professional support
Self-help strategies are powerful, but sometimes they’re not enough. Seeking professional help is not a weakness; it’s a sign of profound strength and self-awareness.
Recognizing when you might need extra support
If your anxiety feels constant or overwhelming, it may be time to speak with a professional. You’re navigating one of the biggest transitions anyone can face. Asking for help simply means you’re giving yourself the tools to cope better.
Finding a therapist in the US
- Online directories: Websites like Psychology Today have extensive directories of therapists. You can filter your search by location, insurance, specialty (like “cultural adjustment”), and even language.
- Online therapy platforms: Services like BetterHelp and Talkspace have become incredibly popular. They offer access to licensed therapists via video, phone, or text, which can be a convenient and less intimidating option. Many offer services in multiple languages.
Your journey to well-being abroad
Overcoming expat anxiety is a process that requires time, self-compassion, and patience. There will be good days and harder days. The goal is not to eliminate all feelings of discomfort, but to build the resilience, habits, and support systems that allow you to navigate them.
You’ve already shown incredible courage by moving to a new country. You have that same courage within you to build a life where you not only survive, but thrive.
FAQs
What is expat anxiety, and what causes it?
Expat anxiety is the stress and worry people often experience when living abroad. It can be caused by culture shock, language barriers, loneliness from lacking a support system, financial pressures, and homesickness.
How can I manage expat anxiety on a daily basis?
Focus on creating stability. Establish a simple daily routine, make your living space feel like a sanctuary, stay physically active, eat nourishing meals, and practice simple mindfulness techniques like journaling or deep breathing.
What are some tools to help expats meet new people?
Use apps like Meetup or search for local groups on Facebook. Consider joining clubs related to your hobbies (like a book club or sports team), attending cultural events, or signing up for a language exchange program.
How can I find a therapist while living in the US?
Use online directories like Psychology Today to find local therapists, and you can filter by language and specialty. Explore online therapy platforms like BetterHelp or Talkspace, which offer convenient access to licensed professionals from your home.
Is it normal to feel like I made a mistake by moving?
Yes, it’s completely normal. Nearly every immigrant or expat experiences moments of doubt. These feelings often reflect the stress and loneliness of the transition, not the validity of your decision. Be kind to yourself. Acknowledge the feeling without judgment, and remember that adjusting takes time.