Immigrant Syndrome: Risks and Hopes

Today, it’s hard to find a Ukrainian who hasn’t been directly or indirectly affected by emigration. But what exactly is emigration? Emigration is a radical change in everything: language, culture, behavior, history, geography, social circles, and often even one’s profession. And this applies to the general process of emigration. The stress levels are so high that they require mobilizing all of the body’s resources. But what if the emigration is forced? In that case, on top of the usual adaptation challenges, the emigrant also experiences the processes associated with grief and loss.

Most emigrants go through five stages of adaptation: from euphoria and fascination with the new country to depression and denial of the experience. This process is called "emigrant syndrome." It was first described by American psychologist Harry Triandis. He identified several gradual stages that accompany a person during adaptation to a new place:

• Euphoria (from a few days to six weeks)
  This stage involves a temporary decline in critical thinking and reality awareness. The period of moving and gathering documents is over—now is the time to briefly relax and recharge for the next steps. There are no grand plans for the new place yet, and no major cultural clashes.

• Gradual Disillusionment or the Tourist Phase (from two weeks to two-three months)
  The person begins to realize their situation, observe the people around them, notice cultural differences, and feel the language barrier. Fresh memories of their home country and the reasons for leaving are still vivid, and there’s motivation to overcome difficulties. But the first confrontations with the new reality appear—stereotypes about the host country shatter, mentalities and familiar life algorithms clash.

• Orientation Phase (a couple of months)
  The emigrant must integrate into local society, make new acquaintances, and navigate social, political, economic, and administrative issues. Due to a lack of experience in these conditions, they face many failures. The unfamiliar environment and new experiences drain moral and physical strength. The person is in constant stress and psychologically vulnerable.
  At this stage, there’s a strong sense of alienation and a lack of feeling "at home." Some may feel inadequate, uncomfortable communicating with the world around them due to an inability to understand people in the new country, or experience alienation. This often leads to conscious attempts to reduce social interaction, self-isolation, and disappointment in the move. The person begins to question their choice, doubting their own worth and the world around them. The sense of their role in the new country disappears entirely.

• Depressive Phase (from a month to several years)
  Psychological defenses activate due to separation from family, language barriers, discrimination, or issues with documents or finances. The person continues to avoid interaction with locals and isolates themselves from the culture and new experiences. Aggression, denial, and irritation become natural reactions to many situations. Hostility grows not only toward the local population but also toward their closest circle.
  This stage—the "rock bottom" of the crisis—is where all negative emotions peak. Here, a choice must be made: either push through and start adapting, even if nothing is working, or give up on oneself and the new country and return home.

• Overcoming Depression
  At this stage, the emigrant actively studies the local culture, language, and societal norms; some even master a new profession. Depressive episodes gradually decrease, new acquaintances appear, and life becomes more comfortable and understandable. The desire to try new things emerges, and the constant need to communicate only with family and friends back home fades. The new country and its people no longer provoke aggression. Finally, the integration process begins.

• Active Phase
  The more actively a person makes new connections, learns the local language, and engages with the new country’s culture, the faster they reach this stage—without socialization, an emigrant never truly adapts. In the final stage, there’s a strong desire to communicate with new people, work, and learn new things. The emigrant almost fully adjusts to the peculiarities of life in the new country and their place in it. The positive aspects of their new home become clearer, and the reasons for moving are understood. Self-esteem grows thanks to understanding two cultures and knowing two languages. Thoughts of returning home fade away.

These stages provide a basic model, and all of the above happens gradually—if we’re talking about planned, prepared emigration. The intensity and duration of each stage vary from person to person. But the process is entirely different for Ukrainians who were forced to flee into the unknown, leaving their homes and lives behind. They likely had no time or opportunity to bask in the "post-move" euphoria, recharge, or prepare for what was to come.

How to Help Yourself Ease the Adaptation Process?

Choose self-help techniques based on what you’re feeling.

Fear, anxiety, apathy, despair—these are signals from your psyche about a lack of strength and resources to cope with the load. It’s important not to dismiss your feelings but to give yourself time to process emotions and rest.

Apathy and lack of energy can result from moral exhaustion. In this case, it’s worth making time for self-care. Light daily physical exercises, walks, and stretching—without heavy loads or grand goals—can help restore your vitality. If possible, limit your news consumption.

Grounding techniques can help if panic or anxiety arises.

And most importantly, gradually stop living in anticipation and learn to act as effectively as possible under the given circumstances. All the energy that could be spent on nostalgia should be redirected into your present. To do this, it’s best to make a list of what gives you energy and what drains it. Then, think about how to reduce the gaps through which your strength is slipping away.

Next, create new meanings to avoid disappointment from the "deferred life syndrome." Set a goal that will motivate you to act and perceive forced emigration as an adventure. It’s better if the goal is medium-term—this will inspire you and help avoid apathy.

References:

• Samuel Centre for Social Connectedness. Emma Harries. 2017. Life After the Honeymoon: Managing the Stress of Migration

• Open Platform Medium. Nuriddinova Nuriya. 2017. Stress and Hatred in Immigration: 4 Stages of Adaptation in New Country

• 5 stages of Culture Shock