I feel lonely in another country, what should I do? Strategies for combating loneliness

Living abroad can be an enriching experience, but it can also be emotionally challenging. One of the most common—and least visible—feelings is loneliness. If you’ve ever said to yourself, ‘I feel lonely in another country, what should I do?’, this article offers practical, psychological and human strategies to understand this state, cope with it and transform it.

1. Loneliness abroad: a common but silent reaction

Moving to another country involves a process of emotional adaptation. When you leave your social, family and cultural network behind, you enter a new context where everything—the language, social codes, routines—requires relearning. This is when feelings of isolation, misunderstanding or emotional emptiness can arise.

In this context, it is common to experience migratory grief, a form of emotional loss that can manifest itself as nostalgia, sadness, or disconnection. Feeling lonely is not a sign of weakness, but a natural part of the adaptation process that many people go through in silence.

2. How to identify your type of loneliness

Loneliness does not always mean being without physical company. There are different types of loneliness:

• Emotional loneliness: when you feel that you have no one to share your inner world with.

• Social loneliness: when you find it difficult to integrate or create a network in your new environment.

• Existential loneliness: when you question the purpose or meaning of being where you are.

Recognising what type of loneliness you are experiencing allows you to address the problem with greater clarity. Keeping an emotional diary, engaging in introspection, or speaking with a professional are useful steps along this path.

If you feel that these emotions are persisting or intensifying, it may help to manage emotions such as sadness, grief, and anxiety with the guidance of an expert psychologist.

3. Rebuild connections from scratch: start with yourself

Living far away does not mean living disconnected. You can slowly begin to rebuild your emotional support network:

• Maintain your ties to your home country. Video calls, messages, and long-distance rituals reinforce your identity.

• Explore new social and cultural networks. Joining activities, language classes, or volunteer groups can help you create authentic bonds.

• Develop your curiosity as an emotional compass. Discover your new environment through exploration, not comparison.

This process takes time, but it is possible. If you feel like you don’t know where to start, you can take the first step from within. At Psicólogo Altea, we offer you tools to work on loneliness through personal growth and reconnect with yourself.

4. The importance of emotional self-care

Dealing with loneliness in another country is not just a matter of socialising more: it is also about taking care of your inner world. Some recommended practices:

• Self-compassion: speak kindly to yourself. Don’t demand that you feel good all the time.

• Mindful routines: walk, write, meditate. Structuring your day reduces emptiness.

• Emotional expression: talking, writing or creating helps you channel what you feel.

• Psychotherapy: working through your emotions with a professional can make all the difference. Find out more about our individual psychotherapy for people living abroad.

Remember: you are not alone because you feel lonely. You are going through an emotional transition.

5. When to seek professional help?

There are clear signs that indicate it is time to seek psychological support:

• Loneliness becomes constant, distressing or paralysing.

• You have lost the motivation to socialise or carry out basic activities.

• You experience physical or mental symptoms such as insomnia, irritability or deep sadness.

In that case, we encourage you to consult the Psicólogo Altea team. We accompany you with professional care, both in face-to-face and online sessions, so that you can find effective tools in your adaptation process.

You can also consult this comprehensive guide from the National Institute on Ageing on loneliness and isolation, which offers practical and proven strategies for maintaining emotional and social connection, even when you are far from home.

6. Transform loneliness into opportunity

Yes, it is possible that this stage of loneliness will evolve into a phase of deep connection with yourself. Many people discover strengths abroad that they did not know they had. The key is to accompany the process with understanding, emotional respect, and the use of effective strategies.

Small steps, such as going for a walk, signing up for a class, or talking to someone who understands your experience, can make a difference. If you decide to transform this experience, remember: you are sowing the seeds for the future.

Do you feel lonely living outside your country?

We can help you. At Psicólogo Altea, we offer specialised support for people who live far from their usual environment and want to regain their emotional balance. Book your first session and let’s start this process together.

❓ Frequently asked questions

Is it normal to feel lonely when moving to another country?

Yes. Loneliness is a natural emotional response when you change your environment, language and support network. It does not mean that you are doing something wrong, but rather that your emotional system is adapting to a new reality. Validating that feeling is the first step in managing it.

What can I do if I don’t have any friends in my new country?

Start with small steps: sign up for a language class, attend local events, look for expat groups, or volunteer. You don’t need to form deep bonds right away. The key is to generate frequent social contact, even if it’s superficial at first.

When should I see a psychologist if I feel lonely?

If loneliness affects you constantly, blocks your motivation, disrupts your sleep or causes persistent sadness, it is advisable to seek professional help. A psychologist will help you understand your emotions and develop personalised strategies to restore your well-being.

Can psychotherapy help if I live outside my country?

Yes. In fact, online therapy is a useful tool for people living abroad. At Psicólogo Altea, we offer individual psychotherapy for expatriates and migrants, tailored to the emotional challenges of living far from home.

Is it possible to transform loneliness into a stage of growth?

Absolutely. Many people discover in this stage an opportunity to reconnect with themselves, develop new emotional skills, and build a life more aligned with their authenticity. Loneliness can become a process of personal renewal if accompanied by awareness.