Moving to a new country can be exciting. It can also be very hard. Many people feel sad, tired or alone, especially in the first weeks and months. This feeling is called homesickness. It is normal, and you are not weak. This guide gives you gentle ideas to feel better.
What is homesickness?
Homesickness is the sadness you feel when you miss your home, family, friends, food and culture. You may feel:
- Sad or cry easily
- Tired or low in energy
- Worried or anxious
- Not interested in things you usually enjoy
- Sleeping too much or too little
- Lonely, even around people
These feelings often come in waves. One day can be good and the next day can be hard.
Why it happens
Everything is new. The food, weather, language and daily habits are different. You lost your normal support. Your brain and body need time to adjust. This is often called culture shock. It is a normal stage, and it usually gets easier.
Build a simple daily routine
A routine gives your day shape and helps you feel calm. Try to:
- Wake up and go to bed at similar times.
- Eat regular meals.
- Go outside every day, even for a short walk.
- Plan one small thing to look forward to.
- Keep your room or home tidy.
Small habits matter more than big plans.
Stay connected with home, but not only home
Calling family and friends is good. It helps you feel loved. But if you spend all your free time on video calls, it can be harder to settle in.
A good balance:
- Call home at planned times, not all day.
- Share your new life with them. Send photos and stories.
- Also spend time with people near you.
Make your new place feel like home
- Put photos or small items from home in your room.
- Cook a dish from your country.
- Listen to music or watch shows from home.
- Find a local shop or place that sells food from your culture.
Bringing a little home with you is a good thing. It does not stop you from enjoying your new place.
Meet people slowly
You do not need a big social life. Start small:
- Join one club, class or volunteering group.
- Say hello to neighbours or classmates.
- Invite one person for a coffee.
- Go to the same place every week.
Read our guide on making friends in the UK for more ideas.
Look after your body
Your body and mind are connected. Try to:
- Sleep enough.
- Eat real meals, not only snacks.
- Move your body, with walking, stretching or a sport you like.
- Get some daylight, especially in darker months.
Talk about your feelings
Keeping feelings inside can make them heavier. You can talk to:
- A friend or flatmate
- Family at home
- Your university student support or wellbeing service
- A doctor
- A trusted community or faith group
You can also write your thoughts in a notebook.
Be kind to yourself
- Do not compare your life to other people's posts online.
- Do not expect to feel fine in one week.
- Celebrate small wins, like finding a new shop or understanding a new phrase.
- It is okay to feel sad and happy in the same week.
Things to avoid
- Staying in bed all day, many days in a row
- Cutting off all contact with people
- Using alcohol or other substances to feel better
- Making a big decision, like quitting everything, only on a bad day
When to ask for more help
Talk to a professional if:
- You feel very sad or hopeless for many days.
- You cannot sleep or eat properly.
- You cannot study or work.
- You have thoughts of harming yourself.
Asking for help is a sign of strength. In the UK, you can speak to a doctor or your university wellbeing team. They are used to helping students and newcomers.
Frequently asked questions
How long does homesickness last? It is different for everyone. For many people it becomes easier after a few weeks or months, as they build routines and friends.
Does feeling homesick mean I made the wrong choice? No. It means you care about your home. It is a normal part of change.
Should I go home? Try not to decide on a bad day. Give yourself time, talk to someone you trust and then think again.
What if I do not want to talk to anyone? Start with a small step, like writing a message to a friend or a support service. You do not have to say everything at once.
Useful links
- Your university student support or wellbeing service
- NHS (mental health information and support)
- Citizens Advice (local help and advice)
- Samaritans (free listening support in the UK)
