Taking care of your mental health as a new expat

If you’re abroad and feel adrift, stressed or just sad, take comfort that you are not alone, feeling like this is completely normal when moving overseas. Mental and physical health go hand in hand and both are equally important to our general wellbeing. When making a big life change, your body might present physical symptoms, because stress can have a serious effect upon a number of functions including your immune, digestive, sleep and reproductive systems.

Tips on how to keep your mental health in check

Moving abroad and exploring new places should be fun. In the beginning, most people are bound to feel a little disoriented and unfortunately, some people may experience more serious loneliness, stress or depression. So here are a few tips to deal with the mental and physical distress you might feel before you leave home and travel to a new country:

• Have an itinerary for the first days: Research transport opportunities, your accommodation and the city before you arrive, by doing so you’ll have a modicum of knowledge about your new surroundings and will be less stressed when you reach your destination.

• Bring something from home: Take something with you from home that makes you feel relaxed, like a picture, lucky charm or a sentimental gift.

• Stay open minded: Engage in the culture and try to communicate with the locals, become proficient at networking and meeting new friends.

• International health insurance: Make sure you research and purchase the best expat travel insurance before you leave. If you get sick or need medical attention, you’ll want a company that speaks your language and provides the right cover.

• Search for local groups: In many communities you will find local groups and expat organisations where people with the same language and nationality come together. However, this can cause some cultural barriers between you and the locals, so try to find interests outside the expat community too.

• Be prepared: Bring things you might need on your journey, for example a first aid kit, sunscreen and medication. Remember, failing to prepare is preparing to fail.

Maintaining good mental health as an expat  

It’s not only important to focus on your mental health before you go and as soon as you arrive in your new host country. It’s vital that you look after yourself throughout your entire stay. If start to feel adrift, try some activities that can help improve your mood and mindset.

Exercise

You can exercise anywhere, whether it’s hiking, swimming, dancing, yoga or something different. The app Seven is brilliant for a quick workout, as you can do the exercises anywhere. Who doesn’t have seven minutes to spare?

Arts and crafts

Grab the canvas and get painting or buy yourself a colouring book for adults. You may not be the next Picasso, but painting can be very therapeutic.

Listen to podcasts

Listening to podcasts is great for learning a new language, improving confidence and relaxation. With headphones or a portable speaker, you can listen literally anywhere. Choose positive and motivational podcasts, such as: The Positive Psychology Podcast, The Lively Show, The Happiness Podcast and Happier with Gretchen Rubin.

Write a blog or journal

Bringing a small journal with you wherever you go is a good way of staying on top of your thoughts. When you’re in a good mood, write down a page of positive and motivational words to yourself that you can go back and read if you’re feeling down at a later point. Remember to also write down what you are thankful for, and you will see that things aren’t so bad after all. A different approach is to write down all your bad thoughts and rip the page apart, as a way to release the negativity.

Sleep

Adults need between 7 and 9 hours a sleep each night. It is medically proven that those who experience poor quality sleep or don’t have enough sleep are likely to be in a bad mood.

Celebrate accomplishments

As an expat, it is especially important to celebrate when things are going well and to acknowledge your small successes. When living in another country, even going to the grocery store can be an accomplishment! Be proud of yourself when you move outside of your comfort zone.

Explore the area

Wherever you are, there are new things to see and experience. Even in your own country there will be things that you have yet to explore, so imagine what opportunities lie ahead of you in another country.

Experiment with new hobbies

Moving overseas gives you the opportunity to reinvent yourself and this can include adopting new interests and hobbies. Push out of your comfort zone and meet new friends.

Enjoy the sun

If the climate in your adoptive country allows it, enjoy the sun as much as possible as vitamin D is a great mood booster. Feel healthy and look great!

These are all activities meant to improve your health, and they should be easy to do, no matter where you are located.  The most important thing to remember is to get out there and have some fun!

If you feel deeply alone or depressed ask for help, from your employer, doctor or colleagues. Remember, you are not alone!