Mental Well-Being as an American Expat: Thriving on the Costa del Sol
Living in Spain can feel like a dream—sunshine, beaches, friendly locals, and a slower pace of life.
Yet for many Americans who relocate to southern Spain, the transition can also bring unexpected emotional challenges.
From cultural differences to distance from loved ones, it’s common to experience moments of anxiety, isolation, or self-doubt.
This article explores the psychological impact of moving abroad and offers practical strategies to support your well-being.
Why Moving to Spain Can Trigger Stress or Anxiety
Relocating to another country is one of life’s biggest transitions. Even when the decision is positive and intentional, it involves internal adjustment.
1. Loss of familiar structures
Our daily lives at home are usually predictable. We understand our language, our culture, how healthcare works, the bureaucracy. It feels familiar. Moving overseas, it can feel like everything requires new learning, from how bus timetables work to asking for a bag at the supermarket.
2. “Hidden grief” of leaving home
You may not realise how deeply you miss:
your old routines,
your local network,
seasonal traditions, and
the sense of identity tied to your home country.
This is a natural emotional response often called expat grief.
3. Language fatigue
Even if your Spanish is improving, the constant mental effort of communicating in a second language can lead to exhaustion and irritability.
4. Distance from family
Being far from ageing parents, adult children, or close friends can create underlying tension or guilt, especially during major holidays or stressful events.
5. Pressure to “love it here”
The Costa del Sol is marketed as paradise. Many Americans feel embarrassed to admit that they’re struggling because “everyone says it’s perfect.”
But emotional difficulty doesn’t mean you made the wrong move—it means you’re human.
Common Mental Health Challenges for Americans Abroad
U.S. expats in Spain often report:
Anxiety about settling in or “getting it right”
Loneliness despite being surrounded by people
Low mood during adjustment periods
Identity confusion (Who am I in this new place?)
Stress related to legal/admin processes
Relationship strain, especially if one partner adapted faster than the other
These experiences are completely normal. In counselling, we often explore how these concerns connect to life transitions, expectations, and the natural process of adapting to a new environment.
Healthy Ways to Adjust Emotionally
✔ 1. Build a routine early
Routine creates stability.
Anchor your week with:
regular walks,
local cafés you enjoy,
language classes,
structured working hours.
Consistency reduces emotional overwhelm.
✔ 2. Learn Spanish at your own pace
You don’t need to be fluent to feel settled.
Aim for functional Spanish, not perfection. Even 10–15 minutes a day can build confidence and ease anxiety.
✔ 3. Connect with both expats and locals
American, British, Swedish, and Spanish communities each bring something different.
A balanced social circle helps you feel grounded and not overly dependent on one group.
✔ 4. Accept that adjustment takes time
It’s normal to need 6–18 months to feel fully at home.
There is no deadline.
✔ 5. Prioritise your mental health
Talking through fears, homesickness, or uncertainty with a therapist can help you find clarity.
Counselling gives you a space to:
understand your emotional responses,
develop coping strategies,
integrate your old identity with your new life here.
When to Consider Speaking to a Therapist
You don’t need to be in crisis to benefit from therapy.
You might find counselling helpful if you notice:
persistent anxiety
trouble sleeping
a feeling of “floating” or being unanchored
difficulty making decisions
sadness that doesn’t lift
feeling disconnected from your partner or new community
Many expats describe therapy as a way to “settle internally,” even when the external move is complete.
Support for Americans Living on the Costa del Sol
If you're an American adjusting to life in southern Spain and you’d like support, I offer confidential counselling online or in person.
Sessions are warm, grounded, and focused on helping you feel at home both emotionally and practically.
You can feel at peace here.
You can feel grounded.
You can thrive.