Beat Homesickness: Evidence-Based Tips that Work

Feeling Homesick? You’re Not Alone.

It’s perfectly normal to feel homesick - especially around November, when the excitement of arrival fades and reality begins to settle in. Many students on high school exchange programs in Ireland notice a post-mid-term dip. The good news? Homesickness isn’t a sign of weakness; it’s a sign of connection. It means you’ve left people and places that matter to you - and that’s something to be proud of.

According to research by the University of British Columbia, nearly 70% of students studying abroad experience homesickness within the first two months. It’s a completely natural emotional response to change, but there are proven ways to manage it.

1. Build Small Routines and Anchors

Establishing a daily rhythm helps you feel grounded. Simple actions like having your morning tea at the same time, walking the same route to school, or journalling each evening can bring comfort and predictability.

The HSE’s Mental Health Ireland division highlights that routines help regulate sleep, improve focus, and create stability during times of transition (hse.ie).

Try setting aside 10 minutes each evening to reflect on what went well in your day - even something small, like a chat with a classmate or a nice lunch. These “anchors” remind your brain that life abroad is gradually becoming your new normal.

2. Join Clubs, Sports, or Volunteering Groups

Connection is the antidote to loneliness. Many Irish schools offer after-school clubs, sports teams, and volunteering opportunities. Whether it’s Gaelic football, choir, or debating society - joining a group gives you purpose and community.

A 2023 study from Jigsaw Ireland found that students involved in extracurricular activities were 40% less likely to report ongoing homesickness. The reason? Belonging. Shared goals and friendships make Ireland start to feel like home.

If you’re unsure where to start, ask your HSI Student Advisor for suggestions - they know which clubs are welcoming and can even help you make the first contact.

3. Stay in Touch - But Not Too Much

It’s important to keep in touch with family and friends back home, but constant messaging or video calls can make homesickness worse. Try scheduling specific times for calls so your day isn’t centred around waiting for a reply.

HSI’s Student Advisors often suggest a “Sunday call home” routine - predictable, but not overwhelming. The rest of the week, focus on living your Irish life: chatting with your host family, joining in school events, and exploring your town.

4. Know When to Ask for Help

If homesickness becomes overwhelming or starts to affect your sleep, appetite, or concentration, it’s important to reach out for support.

HSI’s welfare team and local Student Advisors are there 24/7 to help - whether you need a listening ear or practical advice. They understand the challenges international students face and can guide you through them with empathy.

You can also find excellent online resources for wellbeing:

• Jigsaw.ie – Ireland’s National Centre for Youth Mental Health

• SpunOut.ie – Ireland’s youth information website with mental health tools and peer advice

• HSE.ie Mental Health – Professional and emergency support options

  
  

Asking for help isn’t giving up - it’s growing up.

5. Reframe the Experience

Instead of thinking, “I miss home,” try saying, “I’m building a second home.” Each time you face something unfamiliar - like trying an Irish breakfast or walking to school in the rain - you’re becoming more resilient and adaptable.

According to psychologist Dr Lisa Damour, teens who learn to tolerate discomfort during transitions develop stronger emotional flexibility - a life skill that lasts long after their exchange year ends.

Summary

Homesickness is a normal part of the exchange experience - but it doesn’t have to define it. With structure, connection, and the right support, most students find that those heavy feelings fade within a few weeks. Remember: you’re not alone, and help is always available.

HSI’s welfare team and dedicated Student Advisors are here to ensure you feel safe, supported, and understood - every step of your Irish adventure.

👉 Chat with your HSI Student Advisor if you’re finding it hard to settle. They’re here to help you feel at home.