A Practical Guide on How to Deal with Loneliness as an Expat

Expats start their life in a new country full of excitement, as there is so much to explore and learn. However, after the initial enthusiasm passes, the reality of being in an entirely new place sets in. And with it, there is often an experience of loneliness.

In fact, a survey by AXA Global Healthcare found nearly nine in ten expats experience isolation at some point abroad. You may realize after some time that your old friends don’t live in the house next door and your family isn’t just down the road. 

That’s where you have to get control of your routine to adjust to a new place. The first thing you need to understand here is that you are not alone in this. Many other expats around the world are suffering from this problem. 

For all such struggling expats, this guide offers practical solutions to help them learn how to deal with loneliness. We’ll even cover where to find the best expat therapist if you need professional help. 

Why is Loneliness So Common Among Expats Around the World?

Moving abroad puts you into a completely new environment. You will get surrounded by unfamiliar language and customs. For many expats, that creates a perfect storm for loneliness. Here are the main reasons you may feel lonely as an expat:

• Distance from Home: When you are far from family and lifelong friends, you will surely miss quick visits or hugs. This thing hits hard when birthdays or holidays come around.
• Language Barriers: If you’re not fluent, everyday chats and errands become challenging. Simple interactions, such as asking for directions, can feel isolating. So, you start feeling hesitant to talk to others abroad. 
• Cultural Differences: Local norms or humor might confuse you. You may unintentionally offend people or misinterpret cues, leaving you feeling like an outsider in your new community.
• No Built-In Social Circle: In your home country, you had schoolmates, coworkers, and neighbors. As an expat, you have to start with no local friends or colleagues, so even casual companionship is missing.
• Unrealistic Expectations: The “honeymoon” excitement can fade once routine sets in. The reality of daily life abroad can be disappointing, making you long for the familiarity you expected to escape.

Together, these factors create a situation where even a confident person can feel very alone abroad. So, you must apply strategies to deal with loneliness as an expat. 

How Does Loneliness Affect the Lives of Expats?

Unchecked loneliness doesn’t just cause sadness, as it can even impact your daily life. Here are some common effects loneliness has on expats:

1. Lonely expats often struggle at work. Studies show employees who feel isolated get lower performance ratings.
2. Loneliness can disrupt sleep and appetite. For example, some therapists note that isolation can “compromise immunity” and mess up sleep patterns. 
3. Without friends to share experiences, daily life can become very dull. You might skip exploring local sites or trying new hobbies.
4. Constant isolation can affect your self-esteem. You might hesitate to speak up in group settings because you don’t feel like you belong. 

Strategy 1. Quick Coping Steps You Can Try As an Expat

With these self-help strategies, you can counter loneliness on your own. Use them when you feel down or restless, as they can boost your mood and give structure to lonely days.

1. Build a Proper Routine

As an expat, having a daily schedule creates stability and purpose. You need to structure your day like you would at a job. Moreover, we recommend that you plan something each weekend.

For this, choose at least one activity per weekend to avoid spending the whole weekend at home. By filling each day with varied tasks and plans, you create a sense of anticipation, which naturally counteracts loneliness.

1. Limit Heavy Calls Home

Staying in touch with family is comforting, but overdoing it can actually deepen your loneliness. Instead, set a manageable schedule like one longer call per week or shorter check-ins twice a week. After each call, do something positive to beat the nostalgia of your hometown. 

2. Practice Self-Care and Movement

When struggling with loneliness, start taking care of your body to improve your mood. To do so, you should make time for exercise, healthy eating, and enough sleep. Even a short daily workout releases feel-good endorphins. For instance, join a gym class or dance club to move and meet people. 

As an alternative, simply go for regular walks or runs outdoors. Cook balanced meals and stay hydrated to stabilize emotions. The key to dealing with this situation is to treat yourself with kindness and do activities you enjoy. 

3. Distract Yourself with an Exciting Bucket List

To deal with loneliness as an expat, fill your mind and calendar with fun goals. You can try creating a “bucket list” of local experiences or personal achievements and start crossing them off. As a starter, follow this example checklist:

• Visit five famous landmarks in your region
• Learn to cook a traditional dish
• Take a weekend road trip
• Try a new sport or craft
• Attend local festivals, or learn a skill 

However, you have to plan when you’ll do each item to give yourself something to look forward to. When you focus on these goals, it will distract your mind from loneliness. 

Strategy 2. Reach Out to People to Find a Company Abroad

After focusing on yourself, let’s see what you can do to seek external help. Always remember that many people around you are in the same boat. So, you can try these practical ways to meet similar people and build your social network abroad.

1. Join Clubs, Classes, and Teams

Joining a club is one of the fastest ways to meet people. Whether it’s a local soccer team, a yoga studio, or a cooking workshop, shared interests give you a built-in conversation topic. 

For example, if you love soccer, look for a weekend expat team or community league. In case you enjoy food, take a regional cooking class. 

Volunteering (animal shelters, language tutoring) is another great club-like activity. In many cities, even international churches or hobby groups have English-speaking meetups. 

2. Try Language Classes as a Social Bridge

Learning the local language kills two birds with one stone. It improves your everyday life and throws you into a community. So, we recommend you enroll in a language course or, as most cities offer evening classes or language cafés. 

In these settings, you’ll meet both locals and fellow expats. As an additional benefit, practicing together builds friendships as you struggle and succeed with the language side by side. 

3. Connect with Other Expats in Your Area

You can also try finding fellow expats, as you already have some common ground. This will help you make friends at a much faster pace. Here are some tips to connect with expats in your area:

• Join expat online communities, as sites like InterNations connect expats in 420 cities worldwide.
• Look for weekly or monthly gatherings, such as international student mixers and global running clubs. 
• If you have colleagues or classmates from different countries, invite them for lunch or a drink. 
• When you meet some expats at such meetups, send a casual message inviting them to coffee or a sightseeing walk.

4. Use Meetup Platforms and Expat Facebook Groups

Expats can also search around social platforms and websites to find friends to cure their loneliness. Here are some tips you can apply to make new friends online: 

• Social Media: Facebook is full of expat networks and groups. You simply need to search for “Expats in Turkey” or “English Speakers in the UAE” to find such a platform. The same goes for Reddit expat communities. These platforms help you connect with people who share your interests and background.
• Event Websites: On sites like Meetup.com, search keywords like “expat” and “foreigners” in your city. You’ll find events ranging from hiking and cooking to museum tours, many specifically geared toward internationals.

Strategy 3. Turn People You Know into Real Friends with Outings

Once you connect with people, take steps to convert them into friends with initiatives. Simple shared activities can deepen bonds quickly. Go through these points to learn how to turn acquaintances into friends with simple efforts: 

1. Hang Out with People You Know Regularly

Here are some activities you can plan to fight loneliness as an expat:

• Invite for Coffee or a Meal: As a starter, invite someone you chat with at work or in class for a coffee break or dinner. A short outing outside your usual setting can spark deeper conversation and connection. 
• Organize a Casual Get-Together: To take things further, plan a simple group activity like a movie night. While doing so, ask a few friends or coworkers to bring snacks for a laid-back evening. With this low-pressure event,  you can start new friendships without much effort.
• Go to Game Nights: Expats looking to escape loneliness can join or start a board game or trivia night. Playing games breaks the ice and creates natural laughter and teamwork. 

2. Hit the Hiking Trails

You should join a hiking or adventure group to get dual benefits, as you get exercise and social time. Many expat networks and Meetup groups organize weekend hikes or nature walks. When possible, bring a friend from one of your clubs, as shared experiences in nature often lead to lasting friendships.

Start Therapy If Loneliness is Disturbing Your Mental Health as an Expat

Sometimes loneliness signals deeper struggles. Watch for signs like:

• Persistent low mood
• Social withdrawal
• Major sleep changes
• Appetite changes
• Constant anxiety or hopelessness

If you notice several of these signs, it may be more than just normal loneliness. In such cases, getting professional support can make a big difference. An expat therapist understands the unique challenges you face, including culture shock, language stress, and homesickness. Many offer online expat therapy sessions, so you can get help from anywhere.

The Other Therapy is one platform dedicated to expats. Our lead therapist, Trevor Brown, is an expat himself, so he understands what you are going through. With his years of experience, he can help expats dealing with loneliness find something meaningful in their lives. 

Our therapist can even handle anxiety and depression episodes you might be having due to loneliness abroad. So, book your expat therapy session now to overcome loneliness and mental issues you are having while staying in a foreign country. 

Conclusion

Feeling lonely as an expat can be incredibly painful, but these feelings can change. Creating structure through routines and pursuing adventures with new acquaintances are proven strategies to  actively combat isolation. More importantly, take initiatives, such as joining clubs and initiating connections, to make your life easier.

If, despite everything, loneliness still overwhelms you, consider professional help. To help you, The Other Therapy has English-speaking expat therapists available for online sessions.