Recently, it has become quite common in many households we visit: someone from the family is abroad, whether for studies or work. Having a family member living overseas doesn’t seem like a big deal; most households welcome it. However, I don’t think we have fully considered how difficult life abroad can be and what it takes to start a new life hundreds of thousands of kilometres away.

Migration, especially to a foreign land, is not just a change of where someone lives; it fundamentally alters their way of life. It rewires their routines, the relationships they have built, the identity they have formed, and the small comforts that once brought them happiness. These changes may seem minor; however, when we examine the inner world of individuals living abroad, a different story emerges.

At its simplest, migration involves two major things an individual has to do: the obvious one is survival in a new place, and the other is meeting the emotional needs to live alone. This is called the ‘adjustment process’, an ongoing effort of the human body to adapt to new or changing situations. But beneath this usually lies stress, loneliness, cultural shock, performance pressure, and the strain of maintaining distant relationships.

For many, the mental load is heavier than expected—memories of home and pressure to fit in a new place. All of that, combined with a lack of people nearby to talk to and share burdens with, can build up into sadness or anxiety. This is an all-too-common story of individuals who live abroad.

From a student who has left home to study to an adult who moved away for better opportunities, the struggles are similar, but very little support exists for those going through these challenges. Instead of providing emotional support and help, they are bombarded with the expectation to be a provider, which only adds to their mental burden. Many people living abroad often avoid speaking out about their problems because they feel pressure from expectations placed on them. They want to meet those expectations, so we see so many suffering in silence, unwilling to share their struggles or admit they are having a tough time.

There are many simple ways to help and support those living abroad. However, the most important one will always be providing social support, easing individuals’ fears and reassuring them that they are not alone and loved.

The more comfortable they feel sharing their burden, the easier it is for them to live. Migration often severs the casual and often overlooked support we get from our interconnected society—the neighbour we complain to, the tea we share with our friends, the discussions we have with people in the community—these often serve as spots to vent out and prevent everyday worries from growing into clinical problems.

So, we should listen to our loved ones to make them feel close and supported during difficulties. Moreover, we must avoid giving the impression that we have pinned all our hopes on them now that they are abroad.

Learning how to control the different stressors is vital for individuals abroad. Conducting proper research on their education or accommodation and being connected to loved ones is also necessary. It is easy to feel disconnected because of the physical distance, but constant communication can make it easier.

Finding people you can connect with locally can also help you feel a sense of belonging. Prioritising self-care is a must. Doing things for your mental peace can boost your well-being, but you have to figure out what works for you and what doesn’t.

People living abroad often share similar stories of feeling lonely, which can spiral into long-term mental health issues. The solutions to these issues are often clear and simple: Connect and prioritise self-care. Life abroad doesn’t need to be difficult. It is about building trust and connections with loved ones beyond the expectation of just being the provider. And when things get rough, reach out and get support.

Migration is not just about moving from one place to another. It is an ongoing story of choices, losses, gains and quiet endurance. The mental cost of living abroad is real, but so are the small, practical things that ease it: steady social support, realistic expectations, access to culturally sensitive help, and everyday opportunities to belong.