Leaving home for college is a major life-changing event. When a person moves out on their own, it is normal for them to experience a sense of homesickness, or the distress of being separated from one’s home.1,2 This can lead to difficulty adjusting to a new environment, accompanied by a sense of longing for the comforts of home.1
Is It Normal to Be Homesick in College?
Experiencing homesickness in college is common. Anywhere from 19% to 70% of college students may encounter this at some point during their studies, with first year students being the most vulnerable at 94% to 96%.3,4
Homesickness can also induce a sense of loneliness.5
When a person leaves their familiar home environment, they often feel a sense of loss for their family, friends, and loved ones. Because of this, someone may encounter feelings of grief and sadness. They can also miss former comforts, routines, and familiarities. Someone experiencing homesickness may struggle with different daily activities because of these feelings.1,2,3,6,7,9,10
Signs of homesickness in college include:
- Missing friends, parents, home, etc., even before leaving for college
- Feeling unsettled
- Being less satisfied with social or academic life
- Having a harder time adjusting to college life
- Feelings of longing for family, home, and/or familiarity
- Sense of loneliness
- Ruminating on their decision to leave home
- Considering dropping out
- Withdrawing from activities and friends
How Long Should Homesickness Last?
Although many students may experience homesickness at some point, the symptoms of such tend to decline after the first term.3,4 The longer someone is away from home, the less likely that these feelings will persist.6,11 Homesickness can be compared to a continuum in which some people may experience mild symptoms at one time, but extremely negative emotions at another.2 Students may also notice their homesickness reoccur when returning to campus after a visit home or holiday break.9,12 Long periods of homesickness are also a possible cause of depression in college students, as well as college student anxiety.8
How to Deal With Homesickness in College
Homesickness is often a shared experience among many college students.3,4 Try setting the intention to take advantage of all the opportunities found within college life. Developing new social connections and support can help you feel better connected to your new living environment, thus lessening symptoms of homesickness.1 Additionally, try scheduling times to call and check-in back home or write a letter to loved ones.2
Here are 22 ways to cope with homesickness in college:
1. Be Proactive Before You Get There
Before heading off to school, set the intention to be open to new experiences and people. There are many ways to benefit from all a college campus has to offer.
2. Remember that You Are Not Alone
When first arriving on campus, remind yourself that a lot of students will feel homesick, too.3,4 More often than not, they’re probably looking to connect with others with similar experiences. A lot of the time, students don’t know anyone else when starting classes, so exploring new friendships is a great way to better adjust to your new environment. Take advantage of this time and try inviting others to events you are interested in.
3. Explore Campus & the Resources Available
Exploring campus is one way to help alleviate homesickness. Create a scavenger hunt to find certain areas of interest on college grounds. Find out where the health clinic, gym, and library are located. You could also try searching for the best local coffee shop. The more familiar you become with your campus and its resources, the more connected you might feel.13
4. Check-Out Online Resources
Visit your school website to locate resources with information on campus life and how to be successful in school. These materials can help you feel more confident about where support is available when needed.2 Additionally, there are various informal YouTube tutorials focusing on subjects such as navigating a new city, local customs to be aware of, and what a typical day on campus may look like. Videos like these can help you feel familiar with your campus, before or after arriving.
5. View New Experiences as Challenges, Not Threats
View new experiences as learning opportunities that you can grow from. Don’t think about your life on campus as something to be feared, as this may limit your desire to actively engage.14 Find ways to challenge yourself such as answering a question in class, asking for directions, or inviting your roommate to grab lunch at the dining hall. Be proud of your growth!
6. Actually Go to Class
Classes offer a chance for you to engage with fellow students and be socially satisfied.15 Try introducing yourself to and conversing with the person sitting next to you. Find out how they’re enjoying classes and campus life, or if they’ve found any fun local activities.
7. Get Involved
Pushing yourself to connect with others will help you feel less isolated, and build up a community in and around campus in which you feel at home.16 Consider signing up for intramurals, clubs, societies, religious groups, or athletic teams. Alternatively, a part-time job can also put you in contact with others your age.
8. Attend Workshops
Many campuses host workshops for students. They can be academic or personal development related, such as essay writing improvement and social skills training. If you are shy or unsure of how to meet new people, see what classes interest you. For instance, research shows that social skills training workshops may help reduce homesickness and offer another avenue to meet others.17
9.Consider Volunteering
Volunteering not only benefits others, but can also foster a sense of belonging or shared identity with others.18 Your campus career office will likely have resources to put you in contact with volunteer opportunities available either on campus or nearby.
10. Honor Your Feelings
Honor your feelings and accept that you’re allowed to experience the negative emotions associated with homesickness. Some find it helpful to write in a mental health journal, share their feelings with others, or engage in art therapy–such as drawing, painting, playing music, or dancing. Use emotional regulation by allowing your emotions to be expressed in healthy ways.
Popular Choices For Online Therapy
BetterHelp – Best For Those “On A Budget”
Online-Therapy.com – Best For Multiple Sessions Per Week
According to 14 Best Therapy Services (updated on 1/16/2023), Choosing Therapy partners with leading mental health companies and is compensated for marketing by BetterHelp and Online-Therapy.
11. Develop New Relationships
Developing new friendships and relationships can help you feel more supported and connected on campus.9,19 Try inviting others to events you’re interested in. Or, practicing saying “yes” when people ask you to grab coffee, walk to class together, or the like.
12. Connect with People from Your Host Country
If you are an international student, try connecting with other students who have lived in the city or country you are attending school in. Those who connect with locals report experiencing homesickness less frequently than others who only establish friendships with those from their home country.20
13. Connect With Adults on Campus
Connecting with faculty, academic advisors, or cafeteria workers can create the adult presence in your life you may be missing from home. A friendly smile and little conversation from an adult can help you feel supported and grounded.9
14. Reframe How You View Homesickness
It can be helpful to reframe your idea of homesickness.2 Take any negative connotations you may have with these feelings and view them in a positive light instead. Try telling yourself that this sense of longing signifies the deep love you have for your family, friends, and background. Everything you miss is still going to be waiting for you when you return home next.
15. Stop Ruminating
Rumination can leave you feeling stuck in the negative emotions of homesickness, sometimes leading to increased anxiety or depression.1 If you notice yourself persistently and repetitively thinking about home, try engaging in another task. Pass the day by cleaning your room, cooking something delicious, going for a walk, or exploring your new environment. Practice mindfulness by naming all of the things you see around you and find fun activities to help break yourself from unhealthy rumination behaviors.
16. Distract Yourself
Distracting yourself from feelings of homesickness can be beneficial. Watching a movie, reading a favorite book, socializing, or focusing on coursework can all help keep your mind off of home. However, avoiding your feelings altogether is not healthy, so be mindful of when your negative emotions become overwhelming.
17. Practice Healthy Behaviors
Being mindful of alcohol and drug use is important, as both can have negative impacts on your overall health. Additionally, the positive effects of sleep on mental health combined with a good eating routine can help combat homesickness. Often, a person may be more prone to feeling homesick when they are not practicing self-care.2
18. Exercise
Exercising can help distract you from thinking about home, while also bettering your physical and mental health.5 Try checking out the campus gym, a local studio, or attending workout classes. This offers new opportunities to meet new people, or invite campus friends to join you.
19. Find a New Favorite Restaurant
Like many people say, “there’s nothing quite like home cooking”. Choose a favorite comfort dish and explore local eateries on or around campus that offer it. Better yet, cook that meal for your roommate or new friends to share more about your family history with others.2
20. Find Ways to Bring Home with You
Hanging your favorite photos and displaying important items from home in your dorm is one way to make your space feel more familiar.2
21. Avoid Over-Connecting with Home
Spending too much time visiting or contacting loved ones back home can increase feelings of homesickness, while also preventing you from making new connections on campus. Consider developing a weekly ritual of a scheduled video/phone call or limiting contact to a couple times a week. The more you engulf yourself in your new environment, the less impactful your symptoms will become.6,11
22. Practice Self-Compassion
Learning how to love yourself and being more compassionate with yourself can help lessen feelings of homesickness. Practice this by treating yourself with the concern and care you would give your loved ones. Asking yourself how you’d comfort a friend in your situation can be a good place to start.21
When to Get Professional Help
It is important to seek professional help when the symptoms of homesickness become severe. If you experience a decline in your academic studies, are facing increased emotional distress and anxiety, struggling to attend classes, or begin to feel severely depressed, reaching out to a therapist should be a priority.6,22 There are many resources available both on campus and via a therapist directory to put you in contact with local mental health professionals. Finding a young adult therapist that fits your personal needs allows you to feel safe and comfortable, allowing for success in therapy.
Final Thoughts
Homesickness can be difficult to overcome, but there are ways to cope. Experiment with different coping skills to find the ones that truly work for you. If you need help along the way, there are always people ready to support and guide you through periods of negativity.
Homesickness in College Infographics
