Forced migration is often accompanied by a feeling of loneliness, even when there are people around, a job, or studies. It is an experience that is rarely talked about. Here you will find information about the psychological mechanisms of loneliness and simple ways to support yourself.

What is loneliness, really?

‍Loneliness does not mean the absence of people. It is about the absence of emotional resonance — the feeling that you are not seen or understood, a lack of genuine closeness. You can have a family and still feel lonely, or live among people and feel isolated.

In migration, loneliness is intensified by the loss of a familiar social circle, language barriers, cultural differences in closeness and communication, experiences of war, loss and trauma, and changes in roles and status (identity transformation).

There are different types of loneliness, including:

• Social loneliness — when there are few deep connections or people who “knew you before.”

• Cultural loneliness — the loss of shared codes: humor, associations, automatic understanding.

• Identity loneliness — the feeling of “I am no longer who I was, but not yet someone new”; lack of a stable sense of belonging.

• Existential loneliness — deep questions of meaning: “Who am I now? What life am I building? Where is my home?”

Loneliness is a signal from the brain’s safety system. When social connection is lacking, the threat system (amygdala) is activated, cortisol (stress) levels increase, and the brain shifts into hypervigilance. Social signals may be perceived as rejection or danger. For the brain, social connection is a survival resource — just like basic needs such as food and sleep.

A sense of belonging is a basic need of the nervous system. Without the feeling of “I belong,” anxiety increases, self-worth decreases, shame appears, and fear of rejection is activated. Loneliness often disguises itself as fatigue, irritation, apathy, or self-devaluation.

What can help cope with loneliness?

• Validation (normalization and acknowledgment): naming your state without shame.

• Small but regular connections: consistency matters more than quantity.

• Connection with yourself: awareness of your feelings.

• Support in your native language: emotions are easier to process in your native language.

It is important to seek professional help if loneliness lasts for months and intensifies, interest in life decreases, feelings of hopelessness appear, or daily functioning becomes difficult (cooking, making the bed, etc.).

Practical tips: small steps you can take

1. Mini-reflection: Where do you feel loneliness right now — emotionally, socially, or physically?

2. Take one small step: Write down one action you can take this week to create a connection or support yourself.

3. Acknowledgment: Give yourself a word or phrase that will support you today.

Loneliness is a normal and human response to adaptation and loss. It signals the need for new forms of connection and support.

The Empower HUB project is implemented by HUG and partners. Co-funded by the European Union through the Asylum, Migration and Integration Fund (AMIF).