In an exclusive interview with Living Gulf, Dr. Jane Halsall, a chartered clinical psychologist at The Cornerstone Clinic Dubai answers key questions on relocation stress, anxiety, identity, and how to build emotional stability in a new country.
Q: Relocation is often seen as exciting, but what is the real mental and emotional toll of uprooting oneself?
Relocation is one of life’s most significant stressors. Even when the move is voluntary and positive, the nervous system does not distinguish between “exciting change” and “threatening change.” Uprooting activates uncertainty, loss, and a temporary destabilisation of identity.
Clinically, this can present as disrupted sleep, irritability, heightened sensitivity, decision fatigue, and what can be described as “relocation grief.” People often underestimate the cumulative micro-losses involved—familiar streets, favourite cafés, extended family, cultural humour, and even the predictability of everyday systems.
In a fast-moving environment like the UAE, where expectations to settle quickly are high, the pressure to adapt can intensify this internal strain. Allowing time and space to recalibrate is not indulgent—it is necessary.
Q: How important is a steady social circle, and how can someone stay grounded without one?
A steady social circle acts as a regulatory system. Humans are neurologically wired for co-regulation, meaning our stress responses settle more effectively in the presence of safe, familiar others. When expats relocate, that buffer is often removed overnight.
In the absence of immediate social support, grounding must initially come from structure rather than people. Establishing consistency in daily life—such as maintaining the same wake time, attending the same gym class, or frequenting familiar places—can create a sense of predictability that calms the nervous system.
Equally important is the creation of “micro-anchors”: weekly calls with friends back home, small rituals, or familiar music that provides continuity. At the same time, actively joining structured communities—professional networks, school groups, or social organisations—can accelerate the process of building connection and belonging.
Q: How can individuals cope with enforced change while letting go of the familiar?
Fear during transition is not weakness; it is attachment. Humans are biologically wired to prefer the known. The challenge is learning to hold dual awareness: it is possible to miss what you left behind while still building something new.
One of the most effective clinical strategies is to name the grief. Writing down what you miss allows those emotions to be processed, rather than unconsciously turning into anxiety. Limiting constant comparison between your previous and current environment is also essential, as it prolongs dissatisfaction.
Adopting a longer-term mindset can shift perspective. Adjustment is not immediate—it is seasonal, often unfolding over months. Focusing on small areas of control in daily life helps restore a sense of agency during periods of uncertainty.
Q: Many expats struggle with identity and belonging. How can one cope with the question, “Where is home?”
Long-term expatriation can lead to what psychologists describe as a “third culture identity.” Individuals may no longer feel fully rooted in their country of origin, yet not entirely connected to their host country. This can create a subtle but persistent sense of fragmentation, particularly during milestones, holidays, or periods of global uncertainty.
The goal is not to choose one identity over another, but to expand identity. Rather than asking, “Where do I belong?” a more useful question may be, “Who am I becoming across places?”
Maintaining cultural rituals from home, while actively engaging with the host culture, allows for a more integrated experience. Viewing identity as fluid rather than fixed, and consciously building a narrative of growth, helps reframe relocation as evolution rather than dislocation.
Over time, belonging becomes less about geography and more about psychological integration. When stability is internalised—through routine, self-trust, and meaningful connection—location becomes less significant.
Expert Takeaways: Practical Ways to Stay Grounded During Relocation
Build stability without a social circle
- Establish a consistent routine (same wake time, same activities, same environments)
- Create “micro-anchors” such as weekly calls, familiar rituals, or music
- Join structured communities instead of waiting for organic connections
Manage the emotional impact of change
- Acknowledge and name what you miss—unprocessed loss can manifest as anxiety
- Avoid constant comparison between your old and new environments
- Adopt a 12-month mindset—adjustment takes time
- Focus on small, controllable aspects of daily life to regain a sense of agency
Reframe identity and belonging
- Maintain cultural rituals from home
- Engage actively with your new environment rather than staying within an expat bubble
- View identity as fluid, not fixed
- See relocation as growth and evolution, not loss or dislocation
