How to deal with hidden emotional cost of immigration

Immigration is not just about suitcases, documents, and finding housing. It is, above all, a deep personal transformation. In an interview with a psychologist and the founder of a relocation company in Portugal, we discussed the inner and outer challenges faced by newcomers and how to navigate this journey with mindfulness and care.

Stages of Adaptation: What to Expect After Moving

Immigration is both a loss and a gain. You lose familiar surroundings, friends, status, language, and rootedness. But you also gain the opportunity to start anew. Most people go through several stages of adaptation:

1. Honeymoon Phase — euphoria from the change, the feeling that you’re living your dream.

2. Culture Shock — frustration and dissatisfaction with daily and cultural realities. Everything starts to annoy you.

3. Disorientation — a sense of loneliness and a temporary drop in self-esteem.

4. Acceptance — an understanding of how the system works and how to communicate with people begins to emerge.

5. Integration — you settle into your new role and combine elements of your old and new identity.

This process can take one to five years. According to the expert, after five years a person becomes so embedded in the new culture that returning home would require a new round of adaptation.

How to Take Care of Yourself During This Period

• Physical well-being: Good sleep, proper nutrition, and moderate exercise are essential foundations for mental resilience.
• Movement and Sports: Physical activity reduces cortisol — the stress hormone. Even a walk can ease anxiety.
• Routine and Rituals: Maintaining daily habits (like journaling monthly achievements or enjoying your favorite dessert) brings stability.
• Support and Therapy: They help process feelings of loss, embarrassment, and uncertainty — and reconnect you with your authentic self.

“Embarrassment is a shade of shame, but it’s also what connects us to our most genuine selves. Allowing yourself to be imperfect is the path to a new balance.”

 

Rebuilding Your Social Circle

One of the most important factors in successful adaptation is the feeling of belonging. The expert emphasizes that people are happier when they feel part of a community. This could be a local expat group, an interest club, or a sports team — the key is human connection.

Tips:

• Look for like-minded people, not just compatriots.
• Try to meet locals — even basic phrases in Portuguese create a good impression.
• Join local activities: art exhibits, hikes, or group classes.
• Use sports as a platform for socializing — padel, cycling, yoga, swimming.

Language and Cultural Codes: How to Start Communicating

Portuguese people, like many Southern Europeans, are very friendly to those who try to speak their language. Don’t fear making mistakes. You don’t need to be perfect — you just need to be sincere. Use translation tools, learn 5–10 phrases a day, and engage in conversations. It gets easier every day.

Understanding local communication styles is also important: a loud voice or sharp tone won’t help at a bank or public office. But a smile, calling someone by name, and gentle touch often build rapport.

Coping with Loss of Status

Relocation can mean the loss of professional, social, or financial standing. A person who was a top expert or well-known professional in their home country suddenly becomes a beginner. It’s painful, but normal.

Those who adapt best:

• Remember where they come from.
• Rely on the strengths of their own culture.
• Respectfully embrace the new environment.
• This helps maintain inner stability and rebuild identity in the new setting.

Why Support Matters

Immigration is a profound and challenging life decision. Support at the beginning makes the process easier. The interviewee emphasizes that professional help is not a luxury, but an investment in adaptation. In her case, a relocation company helped with paperwork, housing, and even assigned a local assistant to handle Portuguese-language tasks. This allowed her to focus on building a life, not just surviving.

“When someone handles the routine, you can focus on the essentials: finding your place, building your career, taking care of your family. It saves not only time and money but emotional energy.”

The company she founded now offers just that: not just moving people, but creating comfort and support. From selecting areas with expat-friendly infrastructure to providing local guides and personal assistants — everything is aimed at easing the first months of life in Portugal.

“Immigration is not just about documents. It’s about life. And to start that life with a sense of support, you need to allow yourself help.”