Many people come to the US because of a spouse's job or study. The spouse has a full schedule. You may have left a career, friends and family, and now spend long days alone. Loneliness is very common in this situation, and there is a lot you can do.
Know what your visa allows
Rules differ a lot by visa (see the guide on what dependents can do):
F-2: cannot work. Can take part-time classes and hobby or recreational classes, but cannot study full-time.
H-4: cannot work unless you have an H-4 EAD (work permit), available in some cases.
L-2 and E spouses: can work.
J-2: can apply for a work permit.
Most dependents can volunteer for charities and community groups (real volunteering, not unpaid jobs).
Days without structure feel long. Plan your week like a job:
Fixed times: wake up, exercise, meals, a walk outside every day.
Two or three regular activities: an English class, a library group, a gym class, a volunteer shift, a place of worship.
One learning goal: a free online course, a certificate, driving lessons, a professional exam you will need later.
One social plan each week with someone outside your home.
Depending on your spouse for everything makes isolation worse.
Get your own state ID or driver's license.
Learn the bus routes or how to drive here.
Have your own bank account or at least access to the family account and card.
Know where your own documents are: passport, I-94, visa papers.
Know how to see a doctor and use your insurance card.
Spouse groups: many universities and large employers have international spouse or partner groups.
Library programs: conversation circles, crafts, book clubs.
Diaspora groups and community associations.
Parent groups if you have children: playgroups, story time, school volunteering.
Meetup groups for hobbies.
Tell your partner how you feel, early. Plan time together on weekends, and share the household decisions. Both of you are adjusting, in different ways.
When it is more than loneliness
If sadness lasts most days for two weeks or more, if you stop enjoying anything, or if you feel trapped or controlled at home, please get help. See the guide on counseling in your language. If someone controls your money, documents or contacts, see the guide on domestic violence. In crisis, call or text 988.
Waiting for the work permit to "start life".
Spending all day online with home, at home's time zone, and sleeping during the US day.
Taking a cash job that your visa does not allow. It can harm your status and your spouse's.