Homesickness is a common and deeply personal emotional experience that can sometimes feel overwhelming. Whether you're a student moving away for college, an expat adjusting to life abroad, or someone relocating for work, being away from home can stir up emotions that may be hard to navigate. The good news? You're not alone, and there are some effective mindsets and strategies that may help you regain emotional balance and thrive in your new setting.

What Is Homesickness?

Homesickness is more than just missing home; it's a complex emotional response that can involve feelings of grief, longing, and difficulty adapting to a new environment. Researchers Stroebe and colleagues (2015), for example, defined it as an emotional response to being separated from familiar people, places, and routines, much like a "mini-grief" marked by intense longing for the comfort and security associated with home. To some, homesickness can also come with difficulties adapting a new environment.

Among its key symptoms, homesickness may involve sadness and loneliness. Many people also experience preoccupation with and rumination about what has been left behind and loved ones. When left unchecked, homesickness might be accompanied by difficulty concentrating, physical symptoms (e.g., headaches and weight loss) as well as sleep issues and anxiety. Though manageable, if unaddressed, homesickness might impact mental and physical well-being, and lead to more distress and challenging conditions. Early treatment and monitoring are key.

Why Do We Feel Homesick?

Homesickness occurs due to two primary sources of stress. According to the Dual Process Model by Stroebe and colleagues (2016), stressors can be categorized into separation-related challenges and adjustment difficulties, each requiring tailored coping strategies. Sojourners may experience separation-related stressors, such as missing home, family, friends, familiar places, comforts, and routines. These are the key for the condition, and may emerge during travels, moves, relocations, hospitalizations, summer camps, exchange programs, and during the first few semesters away at college. In addition, people experiencing homesickness might also face adjustment stressors, which may include struggling to adapt to the new environment, building connections, and managing new responsibilities.

Researchers Stroebe and colleagues (2015) suggest that these stressors require different coping strategies. Their theory of homesickness highlights the importance of balancing, and oscillating between, two important approaches:

• Coping with loss and separation from home: This involves acknowledging, dealing with feelings of sadness and longing, managing preoccupations and even rumination about home and what has been left behind.

• Adapting to new-place demands: This means actively engaging with and approaching activities, places, and people in the new environment, while gaining a sense mastery and pleasure along the way.

The key is to oscillate between these approaches—allowing oneself time to grieve what has been left behind while also embracing the present.

Practical Skills for Coping with Homesickness

1. Acknowledge Your Emotions

It's okay—and common—to experience homesickness. Suppressing emotions might make them stronger. Allow yourself moments to reflect on what you miss and why that is meaningful to you. Journaling or talking to someone you trust might help process these emotions.

2. Stay Connected to Home (in Moderation)

Video calls, text messages, and letters might help you feel closer to loved ones, and are fine to engage in every once in a while. However, be mindful not to over-rely on home-based connections. Too much contact with people from home might make it harder for you to dedicate yourself to your new environment.

3. Create New Routines and Traditions

Familiar habits provide comfort. Establish routines like a morning workout, a weekly coffee date, or exploring local spots that may make your new place feel a little bit like home.

4. Build a Support Network

Loneliness may amplify homesickness. Prioritize building new relationships in your new environment. Explore events, social engagements, or introduce yourself to community members and colleagues. Finding a sense of community might make all the difference.

5. Focus on Physical and Emotional Self-Care

Taking care of your body helps your mind. Research shows that physical activity releases endorphins, which can improve mood and reduce stress. Eating well, staying hydrated, exercising regularly, and protecting your sleep can boost both physical and emotional resilience. These habits can boost your mood and resilience regardless of where you are, especially when you feel homesick.

6. Engage in Healthy Distractions

Sometimes, taking a break is the best remedy. Engage in hobbies, read books, or watch movies or series that bring you joy. Activities that absorb your attention can reduce intrusive thoughts about home and help ground you in the moment.

7. Reframe Your Perspective

Shift your focus from loss to opportunity. Consider your time away from home as an adventure, as a chance to grow personally and professionally. Celebrate small victories, like learning a new phrase in the local language or navigating public transportation successfully.

8. Seek Professional Help When Needed

If homesickness feels unmanageable, speak to a professional psychologist. Various forms of therapy have been shown to help people cope with negative emotions and distressing thoughts, and to consolidate more effective coping strategies during stressful times.

When Homesickness Becomes Serious

While most people adjust over time, severe homesickness can lead to anxiety or depression if ignored. Signs that professional help may be necessary include:

• Persistent sadness that doesn’t improve.

• Avoidance of social interactions.

• Decline in performance at work or school.

• Physical symptoms without clear medical causes.

Therapists can provide structured approaches, such as CBT or homesickness-focused coping techniques, to address emotional distress and support healthy adjustment.

Conclusion

Feeling homesick may mean you have something meaningful to miss—and that’s a beautiful reminder of the connections and experiences that shape who you are. With the right strategies and mindset, it’s possible to turn this longing into an opportunity for growth and new meaning wherever you are. You are not alone; many people experience homesickness, and countless others have navigated their way through it. Being patient with yourself, taking small steps, and celebrating progress along the way may help. If you feel homesick and would like expat-focused mental health support in English, Spanish, or in Portuguese, feel free to contact me at contact@drfabiomarcovski.com. I would be glad to assess how therapy and mental health treatment might best benefit you and your journey.

References

• Stroebe, M., Schut, H., & Nauta, M. (2015). Homesickness: A systematic review of the scientific literature. Review of general psychology, 19(2), 157-171.

• Stroebe, M., Schut, H., & Nauta, M. H. (2016). Is homesickness a mini-grief? Development of a dual process model. Clinical psychological science, 4(2), 344-358.