Why Do I Feel Depressed After Moving Abroad? (And What You Can Do About It)

Moving overseas is supposed to be exciting… so why do I feel so low?

You’ve just made a huge move. New country. New culture. New possibilities. Everyone assumes you’re living the dream. So why do you feel flat, tearful, anxious, or just… off?

If you’re asking yourself “Why do I feel depressed after moving here?” you’re not alone. It’s one of the most common emotional challenges expats face, and it’s often misunderstood or minimized.

Common emotional symptoms of post-move depression:

• Feeling unmotivated or disconnected

• Difficulty sleeping or sleeping too much

• Loss of appetite or emotional eating

• Frequent crying spells or numbness

• Thoughts like “I made a mistake” or “I don’t belong here”

• Wanting to isolate or avoid social situations

• Shame or guilt for feeling low despite the opportunity

If you are experiencing these symptoms, read on to learn why you are experiencing depression as an expat, and strategies to help relieve the heaviness you feel.

1. You’ve lost more than you realize

Moving abroad often means losing community, routine, language, status, identity, and even your favourite comfort foods. These losses can trigger grief, even if the move was planned and welcomed. Depression in expats is often a grief response that hasn’t been fully named or processed.

2. You’re experiencing culture shock

Culture shock isn’t just about language barriers or confusion in the grocery store. It can create a sense of being “othered,” which affects your nervous system. Constantly adapting drains energy, especially when small daily tasks require big mental effort. Over time, this can spiral into emotional fatigue and depression.

3. You’re in a ‘transition void’

Before you fully settle into your new life, there’s often a period of disorientation where your old identity doesn’t quite fit, and your new one hasn’t formed yet. Psychologists call this a liminal phase. It’s like standing in a hallway between two rooms, not sure where you’re going next.

This in-between space can feel deeply unsettling and trigger self-doubt, sadness, or anxiety.

Read more about life transitions here: How Expats Find Clarity, Confidence and Direction.

4. You’re isolated, even if you’re surrounded by people

Being physically disconnected from friends and family is hard. But emotional disconnection is even harder. You may find it difficult to open up to your partner (especially if they’re thriving), or you might be unsure where to find people who truly get what you're going through.

Loneliness is a major driver of depressive symptoms for expat, especially trailing spouses and solo movers.

5. You're grieving your old life, and that’s normal

Even when you’ve chosen to move, you’ve still left something behind. It’s okay to miss it. It’s okay to feel sad. And no, it doesn’t mean you’re ungrateful. Grieving your “past self” is part of adjusting to expat life and giving space to that grief can be deeply healing.

So... is this expat depression?

Not everyone who feels low abroad is clinically depressed. But if your feelings are interfering with your daily life, relationships, or sense of self then you deserve support.

Expatriate therapy offers a safe space to talk about the messy, real, emotional side of global living.

What Can You Do If You’re Feeling Depressed Abroad?

Here are therapist-backed suggestions:

• Name what you’re feeling. Grief, guilt, resentment, confusion … none of it means you’re broken. Naming it helps you soften it.

• Stop comparing yourself. Everyone adjusts at different speeds. Remember that social media is a highlight reel, and does not show the hidden struggles of many expats.

• Reconnect with structure. Daily rhythms, even simple ones like morning walks or journaling, can anchor you emotionally.

• Find your voice again. Whether it’s therapy, creative expression, or writing letters to yourself, reconnect with what matters to you.

• Reach out. A trained therapist who understands expat life can help you make meaning of this transition without shame or pressure.

You don’t have to do this alone.

If you’re an expat feeling low, I’m here to help.
At Expatriate Therapy, I offer online counselling for expats, trailing spouses, and globally mobile individuals who need a safe, supportive space to talk.

Ready to feel more like yourself again? Book a free connection call.

Explore more articles on expat mental health and wellbeing:

How to Find the Right Therapist: A Practical Guide for Expats

Expat Identity Crisis: How to Rebuild a Sense of Self

Expat Loneliness: How to Overcome Isolation and Build Connection