Is what you feel after moving normal, and when to seek help

Key rules

• Normal adjustment: Homesickness, loneliness and tiredness that come in waves and ease over weeks to months are a common part of settling in.
• Two weeks: Symptoms that last about two weeks or more, or hurt your work or relationships, are a reason to see a doctor.
• Crisis: For thoughts of suicide or self-harm, call 112 or 024, free and open 24 hours a day.
• First step: Start with your family doctor or a private psychologist.

What is normal after a move

Feeling off after a move is common. Most newcomers go through some mix of culture shock, loneliness and exhaustion, and these usually ease over weeks to months.

• Culture shock: irritability, disorientation, homesickness, and frustration with paperwork, language and local schedules.
• Loneliness: you have lost your usual friends and family nearby, and you have not built new ones yet.
• Fatigue or burnout: setting up a new life is tiring. Burnout is tied more closely to work, with exhaustion and cynicism about your job.

These feelings tend to come in waves. On a good day you still function, and you can still enjoy some things. As routines, friends and your Spanish improve, they usually fade.

When it may be more than adjustment

A clinical problem, such as depression, an anxiety disorder or an adjustment disorder, is more persistent and more intense. Watch for these signs:

• Low mood or anxiety on most days.
• Loss of interest in things you used to enjoy.
• Changes in sleep or appetite.
• Trouble at work or in your relationships.
• Feeling no better even when good things happen.

Other warning signs are panic attacks, drinking or using drugs heavily to cope, big changes in appetite or weight, and pulling away from other people.

When to see a doctor

See a doctor if low mood, anxiety, loss of interest or poor sleep last about two weeks or more, or sooner if they affect work or relationships. Do not wait to see if it passes. Early care works better.

Start with your family doctor (médico de cabecera), or see a private psychologist if you prefer. The timeline below shows how these stages fit together.

When to get help straight away

Get help at once if you have thoughts of suicide or self-harm, hallucinations, extreme agitation, or you cannot look after yourself. In a crisis, call 112 or the free, confidential 024 line, which is open 24 hours a day.

This page is general information and not a diagnosis. If you are unsure which side of the line you are on, talk to a doctor. The questions below cover common doubts.

Timeline and deadlines

• Expect waves of homesickness, irritability and tiredness as you settle in: In the first weeks to months, easing as routines, friends and language improve

• Get help straight away for thoughts of suicide or self-harm, hallucinations, extreme agitation or being unable to care for yourself: Immediately, without waiting; call 112 or 024

Frequently asked questions

How can I tell homesickness from depression after moving?

Homesickness comes in waves and eases over weeks to months, while depression stays low or anxious most days. With normal adjustment you can still function and enjoy some things. Warning signs of something clinical are loss of interest, changes in sleep or appetite, trouble at work or in relationships, and a mood that does not lift even after good events.

Is burnout the same as culture shock?

No, burnout is different from culture shock because it is tied to work exhaustion and cynicism. Culture shock is more about irritability, disorientation and frustration with bureaucracy, language and schedules. You can have both at once, and either one is worth mentioning to a doctor if it drags on.

Who should I see first if I think I need help?

Start with your GP (médico de cabecera) or a private psychologist. Other red flags that are worth acting on are panic attacks, heavy use of alcohol or drugs to cope, big changes in appetite or weight, and pulling away from other people.