Coping with Expat Loneliness in Portugal: Social Connection Strategies for a More Integrated Life
About Me
I’m a therapist and I support immigrants and expats across Portugal as they navigate the emotional challenges of moving abroad. Moving to a new country isn’t just about logistics—it’s also about identity, connection, and belonging. My practice focuses on helping individuals navigate adjusting, reconnecting, and feeling more comfortable in their new environment through online or walk and talk therapy tailored to the immigrant/expat experience.
The Hidden Struggle: Loneliness Among Expats in Portugal
Portugal is a beautiful, welcoming country with sunshine, beautiful miradouros, and delicious food. Yet, many expats quietly struggle with a sense of disconnection and loneliness. This isn’t a sign of failure—it’s a very common part of the adjustment process. We can also consider the feeling of loss for our old lives.
Immigrant/Expat loneliness often stems from a combination of cultural differences, language barriers, and the loss of familiarity. For some, even after months or years in Portugal, it can feel hard to feel connected to local communities.
Why Integration Can Feel So Difficult
Language challenges: Even with basic Portuguese, conversations can feel superficial or strained. Are we the same in another language?
Cultural differences: Social norms around communication and friendship-building may differ from your home country.
Transience of Immigrant/expat life: It can be hard to form lasting friendships when others are also coming and going.
Lack of familiar routines: Moving disrupts hobbies, support networks, and routines that once grounded you and kept you feeling safe.
Coping with Loneliness: Strategies for Reconnection
Prioritise Small, Consistent Social Moments
Start with manageable steps. Visit the same market, cafe, or local park regularly. Familiarity can lead to informal connections over time.
Join Local or Expat Groups
Platforms like Meetup, Facebook, Internations, and local WhatsApp communities offer interest-based groups. Look for language exchanges, book clubs, fitness classes, or even walking tours. There are so many people in the same situation seeking connections.
Volunteer or Take a Class
Giving your time to a cause or learning something new (like Portuguese or a local cooking class) can create natural, meaningful interactions.
Embrace Digital Connection
If in-person efforts feel overwhelming at first, try virtual expat communities or therapy to ease into connection-building without pressure.
Work with a Therapist
A therapist who understands the immigrant/expat journey can help you explore the roots of your loneliness and build an emotional toolkit for integration. Therapy can provide support while you navigate all the relevant aspects of relocation.
It’s normal to Feel Lonely—And You’re Not Alone
Many expats in Portugal feel a quiet grief for what they left behind and a longing for true connection. These feelings are human, valid, and more common than you think. Building a sense of community takes time and patience, but it is possible.
Final Thoughts
Loneliness doesn’t mean you made the wrong choice in moving—it means you’re human. Rebuilding connection takes time, but even small steps can create ripples that lead to real belonging.
As a therapist supporting expats in Portugal, I offer a safe and compassionate space to explore these feelings. Through online or walk-and-talk sessions, we can work together to understand your experience, build emotional resilience, and create a path toward genuine connection and integration.
Ready to reconnect? Reach out to learn more or book a consultation www.hollyibbs.com