How do you cope when your world turns upside down? If you’ve been following along, you know that happened to me when my residency permit was denied, forcing me to leave Budapest after more than seven years. If you’ve ever had such an abrupt change of plans, you know that it can take quite a toll on you mentally, spiritually, and even physically. So, what do you do? Luckily for us, Christina Babich, a psychologist specializing in expat mental health, is going to give us her insight. I hope her guest post can help you navigate your own journey!
Big hugs,
Xx Denae
Grief and stress live in the nervous system. When you’re experiencing loss—whether of a place, a routine or an identity—it can activate your body’s fight-or-flight response. Supporting your body through rest, nutrition, hydration and movement (like walking or yoga) can help regulate your nervous system and ease the physical symptoms of grief. If you’re navigating a transition, here are some steps you can take.
1. Reconnect with Routines That Ground You
Big transitions disrupt daily habits, which can leave you feeling untethered. Small, intentional routines—like morning coffee with comforting music, check-ins with people who feel calming for your nervous system, watching your favorite movie, or using grounding exercises—can help create stability.
Tip: Try guided meditation apps like Insight Timer or Headspace to help yourself exist in the present.
2. Honor the Version of You That Existed in That Place
Instead of trying to recreate your old life, or focusing on what is currently missing, reflect on what parts of your past identity truly felt fulfilling. Ask yourself:
-What values from this previous chapter do I want to carry forward?
-What habits or mindsets no longer serve me as I continue to grow and evolve in this new place?
Your identity isn’t tied to one location—you have the power to shape it wherever you are.
3. Allow Yourself to Belong in the Present
It’s easy to get stuck longing for the past or idealizing the future. However, life is happening right now – in this present moment. Finding peace means finding a sense of calm within the present moments in your life. And remember–emotions don’t cancel each other out. It’s possible to feel positive and negative things at the same time!
Try mindfulness practices, journaling, or DBT’s STOPP technique (Stop, Take a breath, Observe, Pull back, Proceed) to shift your focus back to the here and now.
4. Focus on Today
Instead of living in the future or the past, bring your focus to the day ahead. For example – ask yourself:
-What responsibilities do I have to do today?
-How can I show up for myself today?
-How can I do something today to support myself for the upcoming week?
These types of thought prompts help our brain focus on what we can control and live within the present moment.
Tip: Write a letter to yourself about why you made this change. Read it whenever you need a reminder of your reasons, goals, and hopes.
When to Seek Support
If feelings of grief, anxiety, or disconnection persist, therapy can help. As an English-speaking psychologist specializing in expat mental health, I support individuals navigating major life transitions, identity shifts and emotional overwhelm.
💻 I offer online therapy for expats across Europe, helping you process these changes, regulate emotions, and build a sense of home—wherever you are.
🔗 Learn more or book a free consultation here: www.christinababich.com
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