What Are Common Mental Health Challenges Expats Face

Moving from one city or state can be challenging. Now imagine moving from one country to another. This can be especially difficult for expats.

Before we dive into the challenges and how to overcome them, it’s important to understand the definition of “expat.” An expat is someone who lives outside of their native country. They’re sometimes in the new country temporarily for work or school. Some expats are also retirees who have moved to a new country.

Expats have a great deal of responsibility and things to accomplish when moving to a new country. Some of the most common things include learning cultural “norms,” adapting to a new job, building connections, and adjusting to new surroundings. Many also have to get their family settled in a new place.

Challenges Expats Face

Moving is never easy. Many expats also feel homesick, culture shock, and isolation, which can lead to anxiety and depression. Those feelings can impact their overall mental health, which means it’s critical to address them proactively instead of waiting to hope they go away or get better.

Feeling homesick

Moving to a country where you don’t know anyone can be difficult. Whether you move for work, school, or just a fresh start, it’s normal to miss the people, places, and things you’re used to.

Isolation

When you go from a place where you know people and know where you’re going to where you’re not familiar with your surroundings, it can feel very lonely and isolating. Many can feel intimidated by going out and finding new things and meeting new people. This can lead to wanting to stay home and in your own space or bubble where you can control your surroundings.

Feeling overwhelmed

Moving anywhere can be overwhelming. Just the process of packing and unpacking, looking for a new home, and possibly selling a home can all feel daunting. Expats have the additional work of visas, identification, and changing over currency, among other things. It can sometimes feel overwhelming, especially when a task is opaque and information is hard to find.

Culture shock

An added challenge for expats can be language barriers and new cultural norms. While a new country can be exciting, learning the nuance of humor, idioms, and body language is taxing. There can be social expectations learned through trial and error and challenges of everyday tasks that once were rote. Even moving to a country that speaks your language will come with some amount of culture shock.

Ways to Cope

Fortunately, there are ways you can alleviate any insecure feelings you have.

Explore surroundings

Try to avoid spending too much time alone and indoors. Even if the weather isn’t the greatest, try to take time to get out and about and explore your new surroundings. This can include finding the closest grocery store, urgent care, hospital, shopping mall, and restaurants.

Make lists

Instead of thinking you need to solve everything at once, try to make a list of things you need to find and learn to avoid feeling overwhelmed. Put a note in your phone each day or on a calendar of things you’d like to accomplish. Give yourself time each day to relax and adjust.

Adjust at your own pace

Give yourself time and grace to adjust to your new environment. Take things one step at a time to avoid feeling overwhelmed and like you have to learn and solve everything in a day.

Take time to connect

Find time to connect with your friends and family back home. Additionally, if you find yourself overwhelmed, a licensed therapist can help ease your transition. Living in a new country comes with its own challenges, and you don’t have to face them alone. Reach out to learn more expat therapy and how we can help support you.