Adapting to a new country without feeling lonely: A guide for foreigners

Adjusting to a new country can be one of life’s most exciting and, at the same time, most challenging experiences. The change of culture, language and environment can generate feelings of loneliness, uncertainty and even anxiety. As a psychologist in Altea, I have accompanied many people who have decided to start a new life away from their country of origin. Therefore, I would like to offer you this practical guide to make the process of adaptation easier, healthier and more enriching.

The emotional impact of moving to another country

Making the decision to leave home, friends and family behind to start a life in a different place takes a great deal of courage. However, it is natural to experience a mixture of emotions, from the excitement of discovering new opportunities to the sadness of distance and homesickness.

Many foreigners in Altea and other areas of Spain recognise that, although they adapt well in some practical ways, the feeling of loneliness and the difficulty of really connecting with others can be an obstacle. Recognising and accepting these emotions is the first step to start working on them.

Main challenges of adapting in a new country

1. Language and cultural barriers

Language is often the first major challenge. Even those who speak the local language may feel insecure in expressing themselves or fear not being understood in informal situations. In addition, each culture has its own social codes, customs and values. Adapting involves opening your mind and observing without judgement.

2. Difficulty making new friends

Making adult friends can be difficult, especially when there is no previous social network. Fear of rejection or of not ‘fitting in’ can lead to self-exclusion and increased loneliness.

3. Homesickness and sense of loss

Missing loved ones, tastes, music or even the smells of your home country is completely normal. Accepting that homesickness is part of the process will allow you to manage it in a healthier way.

4. Doubts about identity and sense of belonging

When moving to a new environment, it is common to question “Where is my home now? This identity conflict is very common in migration processes.

Practical tips for adapting to a new country without feeling lonely

1. Keep an open and flexible attitude

Adaptation takes time and patience. Don’t get frustrated if you don’t understand all the social codes at first. Allow yourself to learn and make mistakes. Ask questions, observe and show interest in local customs.

2. Learn the language, even if it is little by little.

It doesn’t matter if your level is basic. The important thing is to try. Take classes, practice with neighbours, watch films and listen to local music. Every new word is a door to integration.

3. Seek out and create opportunities to socialise

Get involved in community activities, workshops, sports or volunteering. There are foreigners’ associations in many cities that organise meetings and events for people like you who are looking to connect and share experiences. See our page on self-esteem to build your confidence at this stage.

4. Keep in touch with your roots

Maintaining a link with your home country is healthy. Talk to your family, maintain your customs, cook your favourite dishes and find spaces where you can share your culture. But don’t just stick to the familiar: integration is easier if you strike a balance between your roots and the discovery of the new.

5. Seek professional help if loneliness becomes difficult to handle.

Prolonged loneliness can lead to low moods, anxiety or even depression. If you find that you are struggling to adapt, feelings of sadness persist or homesickness prevents you from enjoying yourself, consider seeing a psychologist specialising in expatriates in Altea. Professional help can offer you specific tools to manage the migration process and strengthen your emotional well-being.

Strategies to strengthen your support network in a new country

1. Connect with others in your situation

Empathy among expatriates is invaluable. Sharing experiences, advice and challenges helps you feel that you are not alone. Look for forums, social networking groups and events in your city.

2. Integrate healthy habits into your daily routine

Exercise, walk around your new city, take care of your diet and get plenty of sleep. Physical stability is the foundation for solid mental well-being.

3. Explore the city and participate in local life.

Visit landmarks, participate in popular festivals, markets and cultural activities. The more you get involved, the more you will feel part of the environment.

4. Don’t be afraid to ask for help

Talk to your new neighbours, ask at your workplace or school. Most people value the efforts of those who integrate and are usually receptive.

Useful resources for foreigners in Spain

• Town halls and foreigners’ offices: they offer information on procedures, courses and community events.

• Expat and foreigner associations: for example,, InterNations, a global network to connect with people in your country and elsewhere.

• Language exchange groups: in many cities there are ‘language exchange’ groups where you can practise Spanish and help others learn your language.

• Professional psychological support: If you need it, remember that at Psychologist Altea we have experience in therapy and accompaniment for expatriates of all ages.

Frequently asked questions about adapting to a new country

How long does it take to feel ‘at home’ in a new country?
The adaptation process varies a lot depending on personality and circumstances, but it usually takes between 6 months and 2 years. The key is to be patient and keep an active attitude.

Is it normal to have emotional ups and downs during adaptation?
Yes, big changes generate intense emotions. It is normal to feel sadness, homesickness or fear, but if these feelings are prolonged, ask for help.

Should I only maintain relationships with people from my home country or should I be open to other cultures?
Both are important. Maintaining your cultural network is valuable, but opening up to the local will enrich you and accelerate your integration.

When should I see a psychologist?
If you notice that loneliness or sadness is affecting your daily life, your relationships or your work, it is best to seek professional help.

Conclusion: adapting is a process, not a goal

Moving to another country involves challenges, but also opportunities for personal, cultural and emotional growth. Give yourself permission to feel, ask for help when you need it and celebrate every small achievement in your integration. Remember that you are not alone on this journey and that every experience adds to your story.

Si necesitas apoyo psicológico durante tu proceso de adaptación en España, no dudes en contactar conmigo. En Psicólogo Altea estamos para acompañarte a construir una vida plena y satisfactoria, sea cual sea tu origen.

If you need psychological support during your adaptation process in Spain, do not hesitate to contact me. At Psychologist Altea we are here to help you build a full and satisfying life, whatever your background.