Migratory grief and the emotional price of starting from scratch

Migrate is more than crossing a border; it is a process that impacts the identity, emotions, and mental stability. Speaking of new opportunities, better salaries, and quality of life, but little is said about the emptiness, the longing and the pain of leaving behind everything known. This process is called migration grief, and each migrant experience it in a different way.

Throughout this article, I'll discuss the different phases of the migration grief, their impact on the mental health and strategies to cope with greater resilience. I will do so from our own experience after more than 15 years living outside my country, in my case, and 28 years in the case of Natkin. The migration not only to adapt to a new environment, but also face psychological barriers, such as the stress of the integration and the fear of exclusion, factors that can affect the mental health of migrants.

In addition, it is important to note that the emotional effects of migration may be extended in time. Studies have shown that the migration grief does not follow a straight line, but that fluctuates with personal experiences, access to support networks and resilience of the individual. In this sense, the construction of communities of support and the preservation of the cultural identity play a crucial role to deal with this process without losing the sense of belonging.

The migration grief and its stages emotional

The migration grief is a psychological process that occurs when a person leaves his country of origin. It is not a duel in the classic sense, because there is not a definitive loss of a loved one, but the separation of a whole life built in another place. According to the studies in psychology of migration, this duel can be divided into several phases:

The excitement of the start: honeymoon immigration

In the first months, euphoria dominates. Everything is new, exciting and adventurous. Each road unknown is an opportunity for exploration, each conversation in another language is a challenge satisfactory. Dopamine is at its highest point, and the migrant feels that took the best decision of your life.

Tip: Enjoy this phase, but keep in mind that it is not eternal. Keep realistic expectations about what will come after.

Culture shock: when reality hits

After a few months, the novelty will become routine. Cultural differences cease to be fascinating, and start generating frustration. Small details like the weather, the food, the times and the way of socializing can become emotional barriers.

Studies of the International Organization for Migration (IOM) show that up to 40% of the migrants experience anxiety or depression at this stage. It is common to feel nostalgia, constant comparisons with country of origin, and a sense of isolation.

Tip: Build networks of support. Look for communities of compatriots, but also allow yourself to get to know local people. The adaptation is not a process that is living alone.

The reconstruction staffing: to live in a new country

As time progresses (from 1 to 3 years), the migration ceases to be a journey and it becomes a style of life. Here are questions important: What should I asimilarme completely or keep my cultural identity? There is No single answer, but studies suggest that those who achieve a balance between both cultures have a much better emotional health.

In this phase, many migrants begin to find stability in their working and social life, although they may still arise moments of nostalgia and doubts about the future.

Tip: Integrates rituals of your country of origin in your day-to-day. Cooking traditional recipes, listen to music, or family to keep in contact with loved ones can help to maintain a sense of identity.

Emotional stability: to Be "here and there"

After four years, many migrants no longer feel a division so marked between their home country and the country of residence. Have built a new life, but the nostalgia is still present. Some even develop the so-called syndrome of the migrant eternalwhere they feel they don't belong entirely to nowhere.

60% of the migrants reported feeling a sense of rootlessness even after a decade. Ok, this duality may be a key to a higher emotional tranquility.

Tip: There are No definitive answers about the migration. It is a process in constant change, and to accept the ambivalence is part of the path.

Effects of migration grief in the mental health

The emotional impact of the migration varies according to each person, but some common effects include:

• Anxiety and stress: The fear of the unknown and the uncertainty can generate physical and mental symptoms.
• Depression: Loneliness and nostalgia can affect the self-esteem and motivation.
• Identity Crisis: The feeling of being trapped between two worlds can generate confusion about one's own identity.
• Emotional exhaustion: The constant adaptation to new standards and customs can be stressful.

How to cope with the grief of migration with resilience

To tackle the migration grief does not mean you ignore the pain, but to learn to navigate it with proper tools. Some strategies include:

• Search for psychological support: Individual therapies or group can help to manage emotions in a healthy way.
• Maintain a stable routine: Keep schedules organized and activities that provide a sense of purpose helps generate stability.
• Connect with the community: Join cultural groups or volunteer work can strengthen the sense of belonging.
• Exercise and physical well-being: Physical activity and a balanced diet has a direct impact on mental health.
• Emotional expression: Write a diary, practice art, or to share experiences with other migrants can be a relief therapeutic.

Frequently asked questions about the migration grief

How long does the migration grief?

There is not a set time, but usually lasts between 1 and 5 years, depending on the adaptation, and the support received.

Is it normal to feel guilt for having emigrated?

Yes, especially if left family behind. However, it is important to remember that each person has the right to seek their well-being.

How to help a friend or family member who is living the migration grief?

Listen without judging, to validate their emotions and offer support without pressing.

Is it possible to adapt without losing the cultural identity?

Yes, many people try to achieve a balance between their culture of origin and the host country.

What to do if the sadness for the migration doesn't go away?

Consult a mental health professional can be key to better handle the adaptation.

Does the migration grief affects all ages alike?

No. Children tend to adapt more quickly, while adults may experience increased emotional challenges.

Conclusion

The migration grief is an emotional journey that accompanies those who choose to start from scratch in another country. It is a process with ups and downs, but also with opportunities for personal growth. Understanding its phases, to accept the emotions and seeking support can make the difference between a painful experience and a learning.

If you are going through this process, remember that you're not alone. Migration is a journey full of challenges, but also new possibilities. Building a home is not dependent on place, but the connections and the sense of belonging that we create along the way.