Living abroad: migratory grief and homesickness · worksheet 57
A smell, a song, a celebration: homesickness arrives without warning. It hurts, but it also tells you what matters to you. You can welcome it without drowning in it.
Before you start
- What it is for: To welcome homesickness when it comes, without pushing it away or drowning in it, and connect it with what matters to you.
- A few minutes each time homesickness arrives; 2 minutes to write it down.
- Homesickness isn’t a problem to get rid of: it is a sign that something mattered to you and still does.
- If homesickness takes up almost your whole day or comes with deep sadness for weeks, talk to a professional.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
The triggers that repeat (dates, music, social media) help you anticipate it. Your “small gesture” turns homesickness into connection rather than suffering.
If you find it hard
If homesickness goes with isolation that lasts, sleep problems or deep sadness, talk to a professional.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Help the person recognise and welcome homesickness when it comes (triggers, sensations, thoughts), without fighting it or getting stuck in it, and connect it with what matters.
Homesickness, nostalgia that comes back at particular moments (holidays, smells, music, anniversaries). Duration: 10-15 min in session; when homesickness appears.
References
Harris, R. (2019). ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy (2nd ed.). New Harbinger.
Bhugra, D. & Becker, M. A. (2005). Migration, cultural bereavement and cultural identity. World Psychiatry, 4(1), 18-24.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
