How to deal with homesickness and stress
Feeling homesick? You’re not alone.
Every year, thousands of people leave their home for a better future but missing home is part of the journey. The food, the language, your people—it’s normal to feel the loss. Learning how to deal with homesickness is an important step in adjusting to your new life.
Here’s the good news: you’re not the only one going through this. As of 2023, over 8.2 million people in Australia were born overseas, according to the Australian Bureau of Statistics. That’s 30.7% of the population, the highest rate in over 100 years. Most come from countries like India, China, England, and New Zealand.
Homesickness is more than missing home; it’s the mind’s way of reacting to change, distance, and the loss of your routine, but you can manage it.
This blog will show you how to deal with homesickness, practical steps, emotional support, and where to get help in Australia and New Zealand. Because being homesick means you have roots and you’re learning to grow new ones.
What is homesickness and why does it happen?
Let’s break it down.
Homesickness isn’t just “missing home.” It’s an emotional reaction to being away from everything that makes you feel safe and secure. It hits when routines vanish, loved ones are far away, and everything around you feels unfamiliar. That’s why learning how to deal with homesickness is key to finding your footing in a new place.
Why does it feel so heavy?
Because change is hard, your brain seeks comfort in the familiar, your language, food, weather, culture, and people. When that disappears, stress creeps in. You might feel:
Lonely, even in a crowd, sad or anxious for no apparent reason, unmotivated or tired, craving food or traditions from home and like you don’t belong. These feelings are common, especially in the first weeks or months of moving. Homesickness is a natural part of adaptation. It tells us what’s important and gives us a chance to grow.
Short-term vs. Long-term homesickness
Homesickness doesn’t look the same for everyone, and it doesn’t go away quickly. There are two types of homesickness you may experience:
Short-term homesickness: This typically happens during your first few weeks in the new country. It’s when everything is new, and you miss the small comforts of home. This phase is common for most newcomers, especially during the first 4–6 weeks.
Long-term homesickness: It might resurface months later, especially during key milestones like holidays, birthdays, or family events. You may find yourself missing home more during significant life moments.
The real problem?
Many people try to hide their homesickness. They think it’ll go away on its own. But pushing it down only makes it stronger.
There are healthy ways to deal with homesickness and they work. Stick around. We’ll show you how.
How to deal with Homesickness: Practical tips 
How do you shake off that heavy feeling of homesickness? There’s no magic cure, but with some small, effective changes, you can start feeling better and more at home. Let’s dive into practical ways to deal with it.
1. Create a Routine
When you arrive in a new country, everything feels unpredictable. One of the best ways to combat homesickness is to create some stability. Stick to a routine that includes time for work or school, but also fun activities you enjoy.
Why it works: A routine brings comfort. It creates a sense of control in an unfamiliar environment.
2. Stay connected (but don’t overdo it)
It’s important to stay in touch with family and friends back home. But spending too much time on video calls or social media can worsen homesickness. Instead, set regular times to connect and focus on staying present in your new life.
Why it works: Balancing your connection with home and your new environment helps you feel grounded while not dwelling too much on what you left behind.
3. Find a your community
Seek out groups of people who share your background or interests. Whether joining a cultural organisation, participating in events, or finding a hobby group, connecting with others can ease feelings of isolation.
Why it works: Social support is one of the best ways to fight loneliness. Connecting with people who understand your experience can be incredibly comforting.
4. Bring a piece of home
Having something familiar can help you feel more comfortable. Whether it’s photos, a favourite snack, or something small that reminds you of home, these little things can make your space feel like yours.
Why it works: These items can provide emotional comfort and act as reminders that home is never too far away.
5. Explore your new home
Get out and explore your new surroundings. The more you discover your new environment, the more you feel like you belong. Whether visiting a park, trying new foods, or finding a café you love, every small step helps.
Why it works: Familiarising yourself with your new home builds a sense of belonging and helps you create new memories in your new space.
6. Exercise and stay active
Exercise can help reduce stress and anxiety, both of which are common when you’re feeling homesick. Try yoga, jogging, or even walking around your neighbourhood. Getting your body moving can help clear your mind.
Why it works: Physical activity releases endorphins, natural mood boosters that help you feel better emotionally.
7. Seek professional support
If your homesickness starts to feel overwhelming, seeking help is okay. Talking to a counsellor or psychologist can provide coping strategies and emotional support.
Why it works: Professionals can help you work through feelings and provide tools to manage stress and anxiety.
Quick Tip: The key to managing homesickness is balance. You don’t need to erase all your feelings of longing for home. Instead, try these strategies to cope with them while building your new life.
Support for older migrants and parents dealing with homesickness
Let’s talk about someone often left out of the homesickness conversation: older migrants and parents. Think homesickness is just for students or young workers? Think again.
Older people feel homesickness too
When parents or seniors move to a new country—either to join family or start a new chapter—they also carry deep emotional ties to home.
They may miss:
1. Adult children or grandchildren left behind
2. Familiar food, language, and routines
3. A sense of purpose they had back home
4. Sometimes, they feel left out of fast-paced life. Other times, they simply don’t feel seen.
Ways to reduce homesickness
Here’s how to deal with homesickness for older migrants and parents:
Join local community hubs. Many suburbs have neighbourhood centres that host:
- • Language cafés to practise English in a friendly space
- • Elders’ cultural groups for shared meals, dance, or prayer
- • Crafts, gardening, or walking clubs for connection and joy
Connect through faith. Churches, mosques, temples, and gurdwaras often run:
- • Cultural celebrations
- • Group lunches
- • Volunteer roles that create purpose and friendship
Don’t underestimate online spaces. Even if older migrants aren’t tech-savvy, you can help them join:
- • WhatsApp or Facebook family chats
- • Online prayer groups
- • YouTube channels with songs, prayers, or comedy from home
Where to get help when homesickness feels overwhelming
These services are free and confidential, providing support to anyone feeling homesick or in need of someone to talk to. If you’re struggling, don’t hesitate to reach out. For professional support in Australia or New Zealand, you can contact:
 Support Services in Australia |  Support Services in New Zealand |
Beyond Blue: Offers 24/7 free and confidential support for anxiety, depression, and homesickness. Call: 1300 22 4636 Online Chat | 1737 Need to Talk?: A free 24/7 service connecting you with trained counsellors for support with homesickness and other issues. Call or Text: 1737 |
Lifeline Australia: Provides 24-hour crisis support and suicide prevention services. Call: 13 11 14 Text: 0477 13 11 14 | Lifeline New Zealand: Provides 24/7 confidential support from trained staff and volunteers. Call: 0800 543 354 Text: 4357 (HELP) |
| headspace: Supports young people aged 12–25 with mental health services, including help for homesickness. Call: 1800 650 890 Online Chat | Youthline: Supports young people with free counselling services. Call: 0800 376 633 Text: 234 Email: talk@youthline.co.nz |
| MindSpot: Provides free online and telephone services for people with anxiety, stress, or depression. Call: 1800 61 44 34 | Samaritans: Offers 24/7 emotional support for anyone in distress. Call: 0800 726 666 |
| FriendLine: Offers a friendly chat for anyone feeling lonely or homesick. Call: 1800 424 287 Online Chat |
Disclaimer
The information provided in this blog is intended for general guidance and support only. It is not a substitute for professional advice, diagnosis, or treatment. If you or someone you know is experiencing ongoing stress, anxiety, or severe homesickness, it’s important to seek help from a qualified mental health professional.
Always prioritise your mental wellbeing and don’t hesitate to reach out when you need help.
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