Combatting Expat Loneliness and How to Find Your UAE Tribe

It's officially the Year of the Family in the UAE. But what does that look like for those of us are living across oceans from our relatives? Here's some practical advice from Hiba Salem, Psychologist, Adult & Families Specialist at Sage Clinics, on how to build real connections, why being away from home hurts so much and how to invest in true friendship.

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The UAE is extraordinary. It’s fast, ambitious, and full of possibility. People come here to build careers, reshape their lives, and chase versions of themselves that may not have been possible elsewhere. And yet, beneath the excitement, many expats share a quieter, less Instagram-able experience: loneliness.

When you move to the UAE, you don’t just change countries. You leave behind your emotional infrastructure, the people who know your backstory, who can read your tone over the phone, who show up without being asked. You gain opportunity, but you lose proximity to comfort. The silence of an apartment at the end of a long day can feel far louder than expected.

This isn’t a personal shortcoming; it’s a global psychological issue. In China, an app called “Are You Dead” was developed to check on people living alone, an unsettling but telling response to the rising epidemic of isolation.

Loneliness is no longer an individual failure; it’s a shared human challenge. For expats, the task becomes learning how to rebuild safety and belonging from scratch. This is where the idea of a “found family” matters.

The Expat Emotional Void: Why It Hurts More Than We Expect

From a psychological perspective, humans are wired for secure attachment. Our families and long-term friendships act as a secure base, the emotional scaffolding that steadies us during stress, change, and loss. When you relocate, that base doesn’t disappear emotionally, but it does become inaccessible.

You may be thriving professionally while quietly struggling personally. When something goes wrong, or even when something goes right, there’s no one to sit beside you on the sofa, no familiar arms for comfort. Over time, this absence can amplify anxiety, emotional fatigue, and a sense of disconnection from yourself. The goal isn’t simply to “make friends.” It’s to rebuild emotional anchors.

Your Connection Blueprint: Three Places to Invest

The good news? The UAE is fertile ground for connection, if you’re intentional.

1. Intentional Friendships: Moving Beyond the Surface

Expat social circles can feel transient and polite, full of brunches but short on depth. Real connection,

however, requires gentle vulnerability.

Share something real: a challenge, a feeling, a moment of uncertainty. Intimacy grows when we allow ourselves to be seen. Focus on quality over quantity. A small circle of emotionally available people offers far more regulation and safety than a packed social calendar. Create rituals including weekly walks, monthly dinners, or regular gym sessions. Shared rhythm builds belonging.

2. The Workplace: A Potential Anchor, Not Just a Role

Work dominates expat life, and while boundaries matter, meaningful bonds can grow here too. Shared

purpose creates connection. Eating lunch together, collaborating on projects you care about, or

showing curiosity beyond job titles can deepen trust.

A true “found family” connection at work is one that extends beyond performance and is someone who respects your boundaries and would still show up if your job changed.

3. Daily Life and “Third Places”

Psychologists often talk about third places, spaces that aren’t home or work. Cafés, gyms, studios, walking routes. Become a regular. Familiarity builds safety.

Join activities aligned with your values: volunteering, creative classes, hiking groups. Shared meaning accelerates bonding. Even small gestures such as learning a neighbor’s name or saying hello can create micro-communities that soften daily life.

The Reality of the Expat Goodbye

Perhaps the hardest part of expat life is impermanence. People leave. Constantly. Over time, this can

lead to emotional guarding and wondering “Why invest if they’ll just go?”.

Psychologically, this is understandable, but costly. Instead, practice present-focused connection. Let relationships be meaningful even if they’re temporary. When someone leaves, allow yourself to grieve. Say goodbye properly. Ritual matters. It helps loss move through you rather than harden you.

Your found family will change shape. That doesn’t make it fragile and instead it makes it alive.

Final Word: Redefining Success & Combatting Loneliness

From a psychological lens, success in the UAE isn’t measured solely by income, status, or titles. It’s measured by whether you feel held in your life.

The story behind “Are You Dead” reminds us how essential human connection truly is. Building a found family here isn’t optional self-help rather it’s emotional survival. It’s an act of courage, intention, and self-respect. And when done well, it ensures that even thousands of miles from where you began, you are seen, supported, and never truly alone.

Find out more about Hiba Salem and the team at Sage Clinics here.