Mental Health Tips for Expats: How to Thrive While Living Abroad

Living abroad is exhilarating, challenging, and deeply transformative. Whether it's embracing a new culture, finding your footing, or reevaluating life goals, expatriates go through an emotional rollercoaster.

Excitement. Loneliness. Joy. Uncertainty. Growth.

If you've lived abroad, chances are you've felt them all. The good, the bad, and the ugly.

The journey of cross-cultural integration has its highs and lows. While it offers incredible opportunities for self-discovery, it also comes with its fair share of challenges.

The Emotional Rollercoaster of Cultural Transition

Let’s start with the good. Living abroad can boost cultural awareness, reduce bias, and build resilience and self-efficacy.

The bad - cultural adjustment can be overwhelming. Expat mental health challenges often arise, and navigating personal identity shifts can be a straining.

Traditionally, an expatriate is defined as someone living in a host country for at least six months. But real psychological integration usually takes two years, and some become "serial expats," seamlessly transitioning across cultures several times.

Here comes the ugly part. Research suggests expats face more mental health risks than domestic employees. A 2016 Aetna International survey revealed only 6% of expats worried about mental health before moving, yet after relocation, mental health claims jumped by 33%.

A 2018 study found expatriates are at a 2.5 times higher risk for mental health and substance use disorders compared to their U.S.-based counterparts. Adjustment challenges are more likely when there is a large cultural gap, families lack pre-relocation support, or pre-existing issues are present.

Building a Strong Expat Support System

To navigate these challenges, consider three interconnected areas of cultural integration for the globally mobile:

1. Psychological Adjustment: How do I align with my new life role? How is my overall well-being? Am I feeling fulfilled?

2. Sociocultural Adjustment: How do I interact with the host country's people and communities? Am I integrating into the cultural and social landscape?

3. Professional Adjustment: How satisfied am I with my work role? Is my productivity aligned with my career goals?

A structured approach to self-reflection can ease transitions, mitigate stress, and improve expat well-being. Factors that help you thrive include a supportive work environment, welcoming communities, continued connection with loved ones, experience in previous expat moves, and openness to seeking help.

Personal qualities like openness to experience, emotional stability, and cultural curiosity also support adaptation. Expatriation can positively impact mental well-being, leading to a broadened global worldview, positive attitude shifts, advanced self-awareness, and greater cross-cultural interest.

How to Thrive as an Expat

Beyond coping, expats can thrive by incorporating practical self-care strategies:

1. Prioritize self-reflection through journaling, emotional check-ins, and mindfulness. These tools can help you to track how your values shift across contexts.

2. Immerse in local culture and share experiences with loved ones. Embrace the new - volunteer locally, engage with the community, as this can support growing sense of belonging.

3. Expand your social and professional circles. Find your tribe - mindfully design who’s in your corner during this challenging period, at home and abroad.

4. Seek professional support as soon as you think you should. You are in for a long haul so don’t wait for a crisis. Look for culturally competent therapists/coaches early on.

And above all, practice self-compassion - transitions can be challenging, so treat yourself with care and patience.

Expat life comes with highs and lows. It certainly challenges us, stretches us, and reshapes how we see the world and ourselves. If you're currently struggling, let's connect and explore strategies to help you thrive internationally.