Loneliness abroad: How to cope with change and connect with new people

Living abroad can be one of the most enriching experiences in life, but also one of the loneliest. Although moving to another country opens the door to new opportunities, cultures and friendships, change often brings with it a period of adjustment in which loneliness can strike hard.

At Psychologist Altea, we support people who have decided to start over in another country, helping them to manage the emotional impact, strengthen their self-esteem and create healthy social networks that allow them to fully integrate.

Understanding loneliness abroad

Loneliness does not always mean being physically alone. You can be surrounded by people and still feel disconnected. This feeling is more related to a lack of meaningful connections than to the number of daily interactions.

Abroad, it can be intensified by:

• Emotional distance from family and friends.

• Cultural differences that make connection difficult.

• Language barriers that limit communication.

Recognising that this phase is normal is the first step to dealing with it calmly.

Factors that increase isolation

Culture shock

Changes in customs, schedules, social norms and even body language can cause discomfort or a feeling of not fitting in. If you feel that this cultural change is affecting you excessively, working on emotional management can help you adapt in a healthier way.

Lack of support network

Without friends or family nearby, the absence of a solid social circle can lead to insecurity and sadness.

Unvarying routines

Always repeating the same activities and avoiding new experiences reduces opportunities to meet people.

Strategies for coping with loneliness

a) Stay in touch with your roots

Staying connected with your loved ones through video calls and social media is important, but don’t isolate yourself from your local environment.

b) Explore your new surroundings

Visiting landmarks, markets, parks and cultural events not only enriches your experience, but also exposes you to new people.

c) Improve your social skills

If you find it difficult to integrate, working on your social skills can give you greater confidence and make it easier to interact with strangers.

Build a social network from scratch

• Participate in workshops or group activities that interest you.

• Use apps to meet like-minded people.

• Get involved in cultural or volunteer associations.

If shyness is a barrier, therapy for social anxiety can give you tools to cope with it and gain confidence.

Avoiding emotional isolation

Spending too much time alone can exacerbate loneliness. It is essential to:

• Plan activities outside the home.

• Participate in spaces that encourage interaction.

• Take care of your self-esteem to maintain a positive view of yourself.

Take care of your emotional well-being

Prolonged loneliness can lead to sadness, anxiety or depression. To protect your mental health:

• Get regular exercise.

• Spend time doing activities that bring you satisfaction.

• Incorporate relaxation or mindfulness techniques.

In our emotional well-being section, you will find more resources to help you maintain your balance.

Seek external support

There are organisations and platforms that facilitate integration:

• InterNations – global community for expats.

• Local language schools.

• Cultural associations and language exchange groups.

When to seek professional help

If loneliness begins to affect your performance, your relationships or your health, individual psychotherapy can be a great support in managing this transition.

Frequently asked questions about loneliness abroad

How long does it take for the feeling of loneliness to go away?
It varies from person to person, but it usually improves as you get involved in activities and form strong bonds.

Is it normal to experience emotional ups and downs?
Yes. The adaptation process involves moments of enthusiasm and others of sadness or frustration.

Should I only socialise with people from my country?
It is advisable to maintain ties with your community of origin, but also to open yourself up to new local friendships in order to integrate better.