Navigating Mental Health as an Expat

Moving to a new country is an exciting yet complex experience, offering abundant opportunities for growth and adventure while often forcing you to face unique psychological challenges. One minute you're thriving, ordering coffee in your new language like a local, and the next, you're crying in the supermarket because you can’t figure out which milk is lactose-free.

Common Psychological Challenges for Expats

1. Culture Shock and Identity Struggles

   Adjusting to a different culture, language, and social norms can be overwhelming, and even lead to culture shock, which then may lead to feelings of isolation and frustration (Oberg, 1960). Over time, this can impact your sense of identity as you navigate between your home and host cultures (Ward et al., 2001). It’s like being in a never-ending episode of Survivor, except the challenge is figuring out how to pay your utilities…

2. Loneliness and Social Isolation

   Leaving behind familiar support networks can be incredibly difficult. Building meaningful relationships in a new country takes time, and the absence of close friends and family can lead to loneliness, which is a risk factor for depression and anxiety (Cacioppo et al., 2006). Research on international students also highlights social isolation as a major contributor to emotional distress (Sawir et al., 2007). So yes, your sudden urge to befriend the barista at your favorite café is completely understandable.

3. Stress and Burnout

   Many expats move for work or study, often facing high expectations and pressure to succeed. This can result in stress, work-life imbalance, and burnout, especially if coping mechanisms are not in place (Maslach & Leiter, 2016). Studies indicate that expatriates face heightened stress levels due to work-life balance issues (Haslberger & Brewster, 2008). It turns out, “just vibing” isn’t a sustainable life strategy?

4. Relationship Struggles

   Long-distance relationships, cross-cultural differences in romantic and social relationships, and adjusting to a new family dynamic can create significant emotional strain. Research suggests that expat relationships often experience higher levels of stress due to cultural differences and communication barriers (Shaffer et al., 2012), while dual-career expats can often experience role conflicts and increased stress (Selmer & Lauring, 2011). It’s all fun and games until your partner’s idea of a “casual dinner” involves a three-hour meal with five courses. At 9 p.m.???

5. Unprocessed Trauma and Emotional Baggage

   Moving away does not erase past traumas; instead, the process of relocating can amplify unresolved emotional issues, making them more difficult to ignore (van der Kolk, 2014). Studies on migration stress show that past trauma can resurface when individuals face significant life changes (Bhugra & Becker, 2005). Sometimes, a fresh start just means new places to cry in..

Strategies for Maintaining Mental Health as an Expat

1. Build a Support System

   Seek out expat communities, join local interest groups, and make connections with people who understand your experience. Prague has many online forums, language exchange groups, and networking events that can be helpful. Because making friends shouldn’t feel like speed-dating without the free drinks.

2. Prioritize Self-Care and Routine

   Establishing a sense of structure and familiarity in your new environment can provide comfort. Regular exercise, mindfulness practices, and a healthy diet contribute significantly to emotional resilience. And yes, “self-care” can sometimes mean ordering takeout and watching The Office for the fifth time.

3. Seek Professional Support

   Counseling can provide a safe space to process emotions, work through identity struggles, and build coping strategies. At Studio Therapeia, we offer culturally sensitive counseling tailored to the specific needs of expats.

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4. Embrace Flexibility and Patience

   Adjusting to a new environment takes time. Setting realistic expectations and allowing yourself the space to navigate challenges without self-judgment is essential. You wouldn’t expect to master a new language overnight, so why expect yourself to adapt seamlessly to a whole new life?

How Counseling Can Help

Expats often hesitate to seek professional help, thinking they should be able to “handle it” on their own. However, counseling provides valuable tools to process emotions, reduce anxiety, and develop resilience. At Studio Therapeia, we understand the complexities of expat life and offer tailored approaches to help you regain balance and clarity.

If you are struggling with the emotional demands of life abroad, know that you are not alone. You deserve to be heard.

References

Bhugra, D., & Becker, M. A. (2005). Migration, cultural bereavement and cultural identity. World Psychiatry, 4(1), 18–24. https://doi.org/10.1016/j.wpsyc.2004.12.002

Cacioppo, J. T., Hughes, M. E., Waite, L. J., Hawkley, L. C., & Thisted, R. A. (2006). Loneliness as a specific risk factor for depressive symptoms: Cross-sectional and longitudinal analyses. Psychology and Aging, 21(1), 140–151. https://doi.org/10.1037/0882-7974.21.1.140

Haslberger, A., & Brewster, C. (2008). The expatriate work-life interface: Adjustment, stress and work-life balance. Human Resource Management, 47(1), 13–35. https://doi.org/10.1002/hrm.20200

Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103–111. https://doi.org/10.1002/wps.20311

Oberg, K. (1960). Culture shock: Adjustment to new cultural environments. Practical Anthropology, 7(4), 177–182. https://doi.org/10.1177/009182966000700405

Sawir, E., Marginson, S., Deumert, A., Nyland, C., & Ramia, G. (2007). Loneliness and international students: An Australian study. Journal of Studies in International Education, 11(1), 1–18. https://doi.org/10.1177/1028315306289789

Selmer, J., & Lauring, J. (2011). Marital status and work outcomes of self-initiated expatriates: Is there a moderating effect of gender? Cross Cultural Management: An International Journal, 18(2), 198–213. https://doi.org/10.1108/13527601111126021

Shaffer, M. A., Harrison, D. A., Gilley, K. M., & Luk, D. M. (2012). Struggling for balance amid turbulence on international assignments: Work-family conflict, support and commitment. Journal of Management, 27(1), 99–121. https://doi.org/10.1177/014920639902700105

Van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking Press.

Ward, C., Bochner, S., & Furnham, A. (2001). The psychology of culture shock. Routledge. https://doi.org/10.4324/9780203993444