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  • Live in Portugal

Taking Care of Your Mental Health After Moving to Portugal

Moving to a new country is exciting — but it can also be lonely, tiring and overwhelming at times. Missing home, struggling with the language or dealing with paperwork are all normal parts of the journey. Taking care of your mental health is just as important as finding a home or opening a bank account.
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💭 It's Normal to Have Ups and Downs

Many newcomers go through phases: the excitement of the first weeks, then a period of frustration or homesickness, and finally a sense of adjustment. Knowing this is normal can help you be kinder to yourself.

💪 Everyday Habits That Help

  • Build a routine — regular sleep, meals and activities give you a sense of stability.
  • Move your body — walks by the sea, hiking, yoga or the local gym.
  • Get outside — Portugal’s sunshine and nature are a great mood booster.
  • Stay in touch with friends and family back home, but also invest in new connections here.

🤝 Build Your Support Network

  • Join groups and activities: language exchanges, sports clubs, volunteering or expat meet-ups.
  • Take a Portuguese course — it’s also a great way to meet people.
  • Say yes to invitations, even when you feel tired — connection takes time to build.

📞 Where to Find Support

  • SNS 24 (808 24 24 24, option 4): psychological counselling by phone, run by clinical psychologists, available 24 hours a day.
  • Your health centre (Centro de Saúde): your family doctor can refer you to psychology or psychiatry services.
  • Private psychologists: the Ordem dos Psicólogos Portugueses (the Portuguese Psychologists’ Association) keeps a register of qualified professionals. Many therapists also offer sessions in English and online.
  • Emotional support lines: organisations such as SOS Voz Amiga offer listening and support by phone.

 

🚨 In an emergency, or if you or someone you know is in immediate danger, call 112.

🚀 Final Considerations

Adapting to a new country is a journey, not a race. Be patient with yourself, reach out when you need to and remember that asking for help is a sign of strength.

📢 Expert Advice: Save the SNS 24 number on your phone today. You may never need it — but it’s good to know it’s there, any time of day or night.

Starting your new life in Portugal? Step Inside Portugal is here to make the practical side easier, so you can focus on what matters. ✨

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