Migration is much more than changing countries. It means reorganizing affections, identities, languages, customs, and support networks. It’s making the decision to change your environment, to open yourself up to new possibilities, and to trust in the idea of a different life. Migration is also an act of courage, of hope, and of profound transformation.
But like any process of change, migration brings challenges. It can stir up intense emotions, raise doubts, awaken nostalgia, and prompt us to reconsider many aspects of our identity. This article offers a broader and more compassionate view of mental health during the migration journey—an invitation to understand this complex human experience, with all its nuances, and to recognize both the difficulties and the opportunities for personal and emotional growth.
The Stages of the Migration Process
Migration doesn’t happen overnight. It usually unfolds in three main stages:
- Premigration: when the decision to leave is made. This phase can bring a mix of excitement and concern. The hope for a better future blend with goodbyes, preparations, fears, and uncertainty.
- Migration: the journey itself, the transition between what is known and what is new. It often involves logistical, emotional, and relational adjustments—leaving people and places behind, staying in touch from afar, and arriving in unfamiliar territory. It’s also a time when important questions arise and opportunities for renewal begin to emerge.
- Postmigration: the stage of settling in. Life starts to take shape in the new place. Language barriers, cultural adaptation, and access to employment may pose challenges, but this stage also opens doors to building community, discovering new interests, gaining knowledge, and enriching your sense of identity.
Each stage can feel different depending on the context, support systems, personal history, and the nature of the host society. There is no single way to migrate.
Migration Transforms from Within
Migration is not only an external journey, but also an internal one. Leaving a country means more than just relocating; it means redefining connections, reevaluating priorities, and rebuilding a sense of belonging.
It’s natural to experience intense emotions along the way—from the excitement of change to moments of nostalgia, confusion, or loneliness. These feelings are not signs that something is wrong, but rather part of a normal process of adjustment.
When Migration Hurts
Psychiatrist Joseba Achotegui coined the term migratory grief to describe the emotional pain that can accompany leaving one’s home country. It’s not a definitive loss, but a separation in time and space. This type of grief is:
- Partial, because what’s been left behind (country, family, culture) still exists, even if it’s far away.
- Recurrent, because it can be triggered at any moment: a video call, a traditional dish, a special date.
- Multiple, because it involves mourning not only people, but also language, customs, landscapes, social roles, and belonging.
Everyone experiences it differently. Some feel sadness, others anxiety or irritability. Sometimes the body speaks too—through insomnia, fatigue, apathy, or changes in appetite. These are not signs of weakness, but human responses to a deeply transformative experience.
🌱 How to Nurture Emotional Well-Being During Migration
Beyond its challenges, migration can also be an opportunity to strengthen your connection with yourself. There are no perfect formulas, but some practices can help you feel more grounded as you adjust to change:
- Reconnect with your purpose. Remembering why you chose to migrate can bring clarity and help you stay anchored during moments of uncertainty.
- Give the new time to unfold. You don’t need to understand everything right away. Approaching the host culture with curiosity instead of comparison can open doors you hadn’t considered.
- Don’t isolate yourself. Being in a new place doesn’t mean going through it alone. Finding spaces to connect, talk, or simply be with others can make a big difference in how you feel.
- Recognize what you carry with you. Your strengths, skills, and life experiences didn’t stay behind—they’re part of your journey. Acknowledging them helps you see your value and explore meaningful ways to contribute.
- Discover what you didn’t know you had. In the midst of change, many people uncover hidden strengths—adaptability, resilience, new ways of thinking or relating. Tapping into these can boost your self-esteem and sense of purpose.
- And if you need support, reach out. No one should walk this path alone. Talking to someone who listens without judgment can help you regain clarity, perspective, and emotional balance.
A Life-Enriching Experience
Changing countries transforms us. It can touch deep emotional layers, but it also opens doors. It invites us to question, to grow, to rebuild ourselves from new places. While it may bring moments of difficulty, migration is also a chance to reinvent yourself, to learn, to connect, and to create a life more aligned with what you truly want.
Migration is not just a challenge—it’s a path toward expansion.
I’m Here to Support You
If you’re going through a migration process and feel the need for a space to make sense of what you’re experiencing, talking with someone who understands can help you find strength and clarity to move forward.
In my practice, I support migrants through a compassionate, culturally sensitive, and human-centered approach.
💬 I invite you to book a free discovery session.