Living as an expat comes with a myriad of challenges, from adapting to a new culture to creating new friendships in an unfamiliar environment.
If you’re feeling like you need some support, keep reading to discover 12 ways to nurture your mental wellbeing in your new country.
1. Embrace and Navigate Culture Shock
Culture shock is a natural response to the unfamiliarity of a new environment. It encompasses the disorientation and discomfort we often feel when exposed to different customs, traditions, and social norms.
Change and uncertainty are common stress and anxiety triggers.
Recognize that it's a normal part of the expat experience and that overcoming it takes time. Try to be patient with yourself. Remind yourself that adaptation is a process and that, with time, you’ll become more comfortable in your new environment.
Focus on the positive aspects of your expat journey, such as the opportunity for personal growth, unique experiences, and the chance to broaden your perspective.
2. Prioritize Socialising
Loneliness and homesickness are common challenges for expats, especially in the early stages of relocation.
To counteract these feelings, prioritize being as social as possible. Connect with the local expat community by attending events, joining clubs, and engaging in activities aligned with your interests. Connecting with others who share a similar experience can help create a sense of belonging in your new home.
Remember, building deeper connections takes time. Be patient with the process and invest time and effort into cultivating meaningful relationships.
Some tools that can help you make new friends as an expat include:
- Expat Facebook Groups
- WhatsApp Groups
- Facebook Events
- Meetup
- Bumble BFF
- Airbnb Experiences
- InterNations
- Nomadlist
3. Nurture Long-standing Relationships
Maintaining ties with friends and family from your home country can help nurture your mental wellbeing as an expat.
Thanks to modern technology, staying connected has never been easier. Use video calls, social media, and even online gaming platforms to stay connect and share good times despite the physical distance.
These connections provide a sense of familiarity and support that can be comforting, especially in times of homesickness.
4. Learn the Language
While learning a new language can be difficult, it allows you to communicate better with the locals, giving you a stronger sense of belonging.
Why not enrol in a local language class? You can improve your linguistic skills at the same time as connecting with fellow expats facing similar challenges.
5. Take Care of the Basics
The upheaval of relocating to a new country can easily disrupt established routines and healthy habits.
Take some time to reflect on how you can incorporate new, positive habits into your daily life. Establish a routine that includes regular exercise, a balanced diet, and sufficient sleep. These foundational elements contribute significantly to your overall mental wellbeing.
6. Address Unhealthy Coping Mechanisms
In times of stress, we often turn to unhealthy coping mechanisms, such as excessive drinking, overeating, or isolating ourselves.
While these behaviours may provide a short-lived sense of comfort, be mindful of their detrimental effects on mental wellbeing in the long run. Over time, reliance on these unhealthy habits can lead to a deterioration of mental health, creating a self-perpetuating cycle of stress and maladaptive coping.
Actively working towards adopting healthier alternatives addresses immediate stressors as well as establishing a foundation for long-term wellbeing and resilience.
7. Try Self-Help Tools
One healthy coping mechanism is to explore self-help tools that align with your mental wellbeing goals.
Whether it's books, apps, or mental wellbeing toolkits, incorporating these tools into your daily routine can enhance your mental resilience.
8. Communicate Work Issues
If you're working in a new country, adapting to a new job adds an additional layer of complexity to your expat experience. The first few months are typically challenging as you assimilate a significant amount of new information, compounded by potential cultural differences.
Communicate openly with your employer about any concerns or difficulties you may be facing. Addressing these issues early on can prevent them from escalating and negatively impacting your mental wellbeing.
9. Make Time for Adventure
Embrace the local culture and environment by immersing yourself in new experiences.
Take the time to explore your surroundings, meet locals, and participate in cultural activities. These adventures provide a sense of excitement and contribute to a deeper connection with your new home.
Engaging in local customs and traditions can foster a greater sense of belonging and appreciation for your expat experience.
10. Beware of Romanticizing Home
Homesickness can sometimes lead to romanticizing your home country, seeing it through rose-coloured glasses.
While it's natural to miss familiar aspects of your past life, be mindful of this tendency. Counteract it by making a list of positive aspects in your new country. Recognizing the unique opportunities and advantages of your current situation can help shift your mindset towards a more balanced perspective.
11. Seek Professional Support if Necessary
If feelings of anxiety, low mood, or stress persist, don't hesitate to seek professional support.
Expat life presents unique challenges, and mental health professionals can offer tailored strategies to help you navigate these challenges successfully.
One convenient option that has gained significant traction in recent years is teletherapy, a.k.a. online therapy. This form of mental health support allows you to access professional counselling or therapy remotely, digital tools such as Zoom or Skype.
12. Know that Returning Home is an Option
If, despite your best efforts, your mental wellbeing continues to suffer, know that returning home is a valid option.
Assess your priorities and evaluate whether the benefits of the expat experience outweigh its challenges. Your mental health is a precious asset, and making decisions that prioritize it is crucial for long-term wellbeing.
Summary
Struggling with your mental wellbeing as an expat is extremely common, but there are many proactive steps you can take to feel better. We outlined the following tips:
- Give yourself time to process and adapt to culture shock
- Prioritize socialising and making new friends
- Stay in touch with people from home
- Learn the language
- Develop healthy habits
- Avoid unhealthy coping mechanisms
- Explore self-help tools for reducing anxiety and boosting mood
- Communicate work issues
- Make time for adventure
- Be mindful of romanticising home
- Try teletherapy if necessary
- Know that returning home is a valid option if your difficulties persist
We hope you find this helpful – you’ve got this!
Build Your Mental Wellbeing Toolkit
Research shows that self-help materials are often enough for people to overcome mild to moderate mental health difficulties without professional support.
If you’re interested in a self-guided program that includes tools from CBT, ACT and more, be sure to check out The Mental Wellbeing Toolkit. It's "like 10 therapy sessions in one."
