Moving to a new country to study is an exciting experience, but it can also often times leave you feeling overwhelmed. As for international students living in Poland, increasingly more of them admit they’ve been experiencing loneliness, homesickness, or a sense of not quite fitting in. These feelings are completely natural for people finding themselves in new environments, and if that’s what you’ve been experiencing, it’s important to remember you’re never the only one. The good news is: there are actual, real and simple ways for building support networks that would help the struggling ones in feeling more at home, more connected, and more like themselves again.
Why do I feel this way?
Loneliness doesn’t always mean being physically alone, it’s the feeling of not having people to truly connect with on a deeper level. When living abroad you may sometimes miss your friends and family, whom you’ve left in your home country. Other times, it might feel like you’re an outsider when interacting with new people whose language or culture differs from yours. This phenomenon is called cultural alienation, and it’s something most international students have to face when adapting to new surroundings.
Negative emotions co-occurring with trying to fit in don’t mean you’re failing at this process – they’re a challenge and a natural part of the adjusting. What truly matters is how we face these feelings and how we care for ourselves along the way.
When loneliness lingers
If you’ve been feeling low, anxious or unmotivated, that could be your minds way of saying it needs connection. Longterm loneliness can affect your mental health, focus and motivation. You might withdraw or start to feel like you don’t belong – but you do. You deserve to feel safe, seen and supported. Building a support network is one of the best ways to care for both your mental health and academic goals.
Having friends, mentors or even just familiar faces around makes a big difference. Supportive connections give us strength when things get hard and remind us we’re not alone in our struggles. Whether it’s someone to study with, talk to or share a meal with – relationships matter. And the more you feel part of a community, the easier everything else becomes.
Simple ways to find your people
Here are some real, doable ways to build your support circle in Poland:
● Join student groups
Organizations like ESN (Erasmus Student Network) often plan fun trips, cultural events, and meetups. It’s a great way to meet others who are also new here.
● Practice language together
Join a language exchange group – teach your language and learn Polish in return. It’s relaxed and social! You can either find those groups in your university or look for some local ones online.
● Say “yes” to campus events
Even if you’re nervous, just showing up is a step toward connection.
● Start small
Invite a classmate for coffee. Message someone after a lecture. Ask somebody to show you around. Small steps grow into big connections.
● Use social media mindfully
Join university Facebook or WhatsApp groups – it’s a great place to begin the journey of making a connection, but take breaks too if scrolling makes you feel overwhelmed.
● Use social apps designed for meeting new people
Apps such as: Meetup, Bumble BFF and Tandem are created exclusively to make meeting new people easy and accessible for all.
And most importantly: don’t be afraid to ask for help.
There are people who want to support you, including at the university’s support center.
YOU BELONG HERE
Loneliness is a real challenge, but you’re not alone in facing it. Whether you’ve just arrived or you’ve been here a while, it’s never too late to build connections and find your place. The things that make you different, also make you an interesting and valuable person. Let’s work together – students, staff, and support services – to create a welcoming, warm community where everyone feels like they belong. Because you do.
References
Berry, J. W. (1997). Immigration, acculturation, and adaptation. Applied Psychology: An International Review, 46(1), 5–34.
Sawir, E., Marginson, S., Deumert, A., Nyland, C., & Ramia, G. (2008). Loneliness and international students: An Australian study. Journal of Studies in International Education, 12(2), 148–180.
World Health Organization. (2022). Mental health: Strengthening our response. https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response
Author: Zofia Mokwa
