Expat Life and Mental Health: Culture Shock, Loneliness, and Finding Home
By Jordan, Psychologist · · 7 min read
The stages of culture shock
Many expats recognise a pattern, though it is rarely linear:
- Honeymoon: everything is new and exciting.
- Frustration: the language, bureaucracy, and social codes start to wear you down.
- Adjustment: routines form and you understand how things work.
- Adaptation: you build a life that feels like your own, often a blend of cultures.
Why expat loneliness is so common
Building friendships as an adult in a new country takes time, and the Dutch social rhythm of planned agendas can feel distant at first. Many expats also live between time zones, missing both local connection and moments at home. Loneliness is not a sign you made the wrong choice.
Identity and belonging abroad
Living abroad often changes who you are. You may feel different when you visit home, and not fully part of your new culture either. This in-between feeling is normal, and exploring it can become a source of strength.
Practical ways to feel at home in Amsterdam
- Create small anchors: a regular café, market day, or cycling route.
- Invest in two or three relationships rather than many surface-level ones.
- Join a class or community around something you love.
- Keep rituals from home, such as food, music, or holidays.
- Allow yourself to grieve what you left behind.
Therapy for expats
Working with a therapist who understands international life means you do not have to explain what it is like. At The Expat Practice, I offer therapy in English and Hungarian, in Amsterdam or online via Google Meet, with no GP referral needed.
Frequently asked questions
Is it normal to feel depressed after moving abroad?
Low mood, loneliness, and homesickness are very common after an international move, especially in the first one to two years. If these feelings persist or affect daily life, talking to a therapist can help.
How do I find an English-speaking psychologist in Amsterdam?
The Expat Practice by Jordan is a private practice in Amsterdam offering therapy in English and Hungarian for expats, with no GP referral required.
Does my international health insurance cover therapy?
Many international insurers reimburse psychotherapy. The Expat Practice provides itemised invoices so you can submit claims yourself; check your policy for details.