How To Deal With Anxiety When Away From Home: Ways To Manage Homesickness

Being away from home, especially for long periods, can trigger anxiety. Whether it's due to relocation for work, college, or travel, being in an unfamiliar environment can lead to feelings of unease and discomfort. In some cases, the anxiety of being away from home—known as homesickness—can manifest physically or emotionally, making it difficult to function effectively. Here we have listed some effective ways to manage this anxiety. Homesickness and AnxietyHomesickness is a type of anxiety that occurs when someone is separated from their familiar surroundings. It stems from the disruption of routine, comfort, and security associated with home. According to a study published in the journal Developmental Psychology, homesickness is common in young adults and children who are separated from their homes for extended periods, such as during summer camps, boarding school, or starting college.The study found that 83 per cent of students experienced moderate levels of homesickness when away from home for the first time, with symptoms including sadness, mood swings, and physical ailments like headaches or stomach discomfort. While homesickness is most commonly associated with younger individuals, it can affect adults as well, especially those travelling for work or moving abroad.1. Create Familiar SurroundingsOne of the best ways to ease anxiety is to recreate elements of home in your new environment. This could be something as simple as bringing personal items like photographs, books, or favourite blankets. According to Dr Robin Gurwitch, a psychologist at Duke University, keeping familiar objects in new surroundings can serve as emotional anchors and remind you of the comfort of home. The study emphasizes that creating a small sanctuary in unfamiliar settings can help reduce feelings of homesickness.You can also establish routines similar to those you had at home. Whether it’s following the same morning schedule or cooking your favourite meals, maintaining a routine can create a sense of normalcy and reduce the impact of being away from home.2. Stay Connected with Loved OnesMaintaining regular communication with family and friends can significantly reduce anxiety. A study from Cyberpsychology, Behaviour, and Social Networking highlighted that people who maintained consistent communication with loved ones through social media, phone calls, or video chats were less likely to feel isolated and anxious when away from home.Regularly checking in with friends or family provides emotional support and a sense of connectedness, helping you feel less detached from your home life. However, experts caution against over-reliance on constant communication, as it can sometimes prevent individuals from fully engaging in their new environment.3. Engage in Physical ActivityExercise is an excellent way to manage anxiety, including homesickness. Physical activity triggers the release of endorphins, which help improve mood and reduce stress. According to the American Psychological Association, regular exercise can significantly alleviate symptoms of anxiety and depression. The study found that people who engaged in daily physical activity reported a 20-30 per cent improvement in overall mood and lower anxiety levels.Even a short walk or yoga session can help reduce stress and refocus your mind away from feelings of homesickness. Physical activity also offers an opportunity to explore your new surroundings, which can help you adapt faster to the new environment.4. Limit Social Media ConsumptionWhile staying in touch with family and friends is important, excessive use of social media can exacerbate anxiety, particularly if it leads to constant comparisons between your current situation and what others are doing back home. A study conducted by Psychiatry Research found that excessive social media use is linked to higher levels of anxiety and depression, especially when people focus on what they are missing out on.Limiting social media consumption can help you stay present and focused on making the most of your time away from home. Instead of scrolling through endless feeds, engage in activities that immerse you in your new environment, such as meeting new people, joining local clubs, or exploring the local culture.5. Practice Mindfulness and MeditationMindfulness exercises, such as meditation, deep breathing, or progressive muscle relaxation, can help manage anxiety symptoms. A study published in JAMA Internal Medicine found that practising mindfulness and meditation daily can reduce anxiety symptoms by up to 38 per cent. These techniques can help you stay grounded and focused, reducing the overwhelming emotions associated with being away from home.Taking five to ten minutes each day to meditate or practice mindfulness can also improve your overall mental health and ability to handle unfamiliar situations.6. Seek Professional Help if NecessaryIf homesickness or anxiety becomes overwhelming, seeking professional support can be beneficial. Therapists or counsellors specializing in anxiety management can provide coping mechanisms and support systems. Cognitive Behavioral Therapy (CBT), for example, is a common and effective treatment for anxiety. A meta-analysis in The Journal of Clinical Psychology found that CBT is 60-70 per cent effective in treating anxiety disorders.