Creating Connection in a Disconnected World: Thriving Abroad Through Meaningful Relationships

Life abroad can be exhilarating, but it’s also full of moments where connection feels fleeting. Moving to a new city, starting a new job, or navigating cultural differences can leave even the most outgoing international professionals feeling isolated. Add the holiday season into the mix—when family, familiar routines, and childhood traditions are so present—and that sense of distance can feel even sharper.

The good news is that loneliness doesn’t have to define your experience :) Research consistently shows that meaningful social connections improve mental health, resilience, and even physical well-being. There are practical, energising ways to build relationships while also feeling comfortable in your own company.

Friendships in Adulthood Are Different

When we were young, friendships often formed naturally—through school, neighbourhoods, or shared routines. As adults, we need to be intentional. Studies in adult social psychology highlight that while forming friendships may require more effort later in life, the quality of these relationships tends to be deeper and more fulfilling.

Start Small, Build Intentionally

Connection begins with small, consistent actions: sending a note to an old friend, inviting a colleague for coffee, or joining a local group aligned with your interests. These tiny steps might feel minor at first, but over time, they create a network of people who understand and support your journey abroad. Neuroscience also shows that even brief social interactions release oxytocin, a hormone linked to bonding and trust, reinforcing feelings of belonging.

Create Shared Experiences

Shared experiences accelerate closeness. Attend workshops, social events, or online sessions where people discuss the ups and downs of living internationally. Stories about career shifts, cultural surprises, or even favourite local cafés become threads that tie relationships together.

Choose Your Friends Wisely—and Dare to Disconnect

Not all connections are equal... Research shows that being around supportive, positive people enhances well-being, while toxic or draining relationships can increase stress and reduce life satisfaction. It’s healthy to invest in relationships that energise you—and step back from those that consistently pull you down. That doesn’t mean excluding others just because they think differently on minor points; it’s about recognising who truly contributes to your happiness and growth.

Embrace Vulnerability

Being open about the challenges of expat life invites reciprocity. Sharing your feelings of uncertainty—or the funny mishaps that come with adjusting to a new culture—allows others to relate, creating trust and deeper bonds. Studies in social psychology indicate that vulnerability in friendships fosters intimacy and strengthens connections over time.

Holidays Are Opportunities, Not Pressure

The festive season can amplify feelings of distance from family and old traditions. Instead of comparing or resisting, create your own meaningful rituals: virtual dinners, volunteer activities, or inviting friends—new or old—into your own little celebrations. These actions don’t replace home, but they bring warmth and a sense of belonging to where you are.

Learn to Keep Yourself Company

Connection isn’t only about others. Feeling comfortable and content with your own presence is a superpower abroad. Mindfulness research shows that cultivating self-compassion and learning to enjoy solitary moments reduces loneliness, improves mood, and even strengthens relationships when you engage socially. Whether through journaling, cooking, or walking in nature, learning to enjoy your own company builds resilience and enriches your social interactions.

Extend Connection Year-Round: Join the Thriving Abroad Circle

Connection thrives when it’s ongoing. That’s why I created the Thriving Abroad Circle, a monthly space where international professionals share experiences, ideas, and support. Our next session is Wednesday, 27 November 2025, and it’s the perfect opportunity to explore strategies for building meaningful friendships, sharing festive rituals, and connecting with peers who understand life abroad.

More info and how to reserve your spot for 27 November here.

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What small step will you take to feel more connected, wherever you are this season?

Not sure? Here’s a short list to help you choose:

• Send a note, message, or call to a friend you haven’t spoken to in a while.
• Invite a colleague or new acquaintance for coffee or a casual chat.
• Join a local or online community event that interests you.
• Create a personal ritual that brings you comfort and joy, even on your own.
• Reflect on your relationships and consider which ones truly lift you up—and which may need some healthy distance.

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Living internationally doesn’t mean being alone. With small, intentional actions, the courage to choose—and sometimes let go of—relationships wisely, openness, and the ability to enjoy your own company, you can create a web of connection that sustains you through the holidays and far beyond.