Migration and adjustment stress

What is it?

Moving to another country, whether for work, study, family or out of necessity, changes almost every part of life at once. Language, paperwork, work culture, social circles and daily routines all have to be rebuilt. Alongside the excitement there can be tiredness, anxiety and sometimes an unexpected sadness.

Migration also brings losses that are hard to see: familiar streets, close relationships, a professional standing you worked for, or a language in which you could express yourself with ease. Grieving these losses is often put on hold while you try to adapt. What you are going through is not weakness; it is an understandable response to a major change.

Common signs

Feeling constantly on alert and worn out
Feeling inadequate or childlike because of language or paperwork
Strong longing for what you left behind, and asking "did I make the right choice?"
Changes in sleep or appetite
Loss of professional status, or feeling undervalued at work
Withdrawing and pulling away from people in your new setting

These signs alone do not mean a diagnosis; an assessment takes place in an in person or online session.

How can therapy help?

With Cognitive Behavioural Therapy (CBT) we look at the situations that weigh on you most during adjustment, the thoughts that come with them and any patterns of avoidance. Agreeing small, practical steps that ease the load in daily life can be part of this work.

Psychodynamic (psychoanalytically informed) therapy explores what migration means to you, what you have left behind, and how this change links with earlier experiences in your life. Online sessions make it possible to talk this through from the city where you live, in your own language.

Approaches I use in this area

Cognitive Behavioural Therapy (CBT)

A structured approach that looks at the link between thoughts, feelings and behaviour and works on changing unhelpful cycles.

Psychodynamic (psychoanalytically informed) therapy

An approach that explores how past experiences, relationship patterns and feelings outside our awareness shape the present.

Online therapy for people living abroad, in Turkish or English

Wherever you live, in Germany, the Netherlands, the UK or further away, you can talk in the language you feel most at home in. Sessions take place over a secure video call, in Turkish or English.

When is extra support needed?

Difficulties with adjustment do not on their own mean a diagnosis. But if you have thoughts of harming yourself, a long lasting low that clearly limits your life, or your safety is at risk, call the emergency number of the country you live in (112 across the EU, 999 in the UK) or go to the nearest emergency department. If medication or regular in person care is needed, you may need to see a GP or psychiatrist where you live.

Frequently asked questions

I have lived here for years. Is it normal that I still have not settled?

Adjustment does not happen at the same pace for everyone, nor in a straight line. Things may go well for a while and then an old difficulty returns with a loss, a job change or another life event. We can try to understand this together.

There are psychologists where I live. Why choose sessions in Turkish?

That is entirely your choice. Some people find it easier to express feelings in their first language, and feel relieved not to have to explain the cultural context. Whatever suits you is the right choice, and the two options can also be considered together.

Will the time difference make sessions difficult?

We agree session times with your local time in mind. For people living in Europe, evening slots can also be considered.

Every process is personal. Therapy does not guarantee a specific outcome, but it offers a safe space for change.