On the surface, expat life looks interesting, adventurous, and to some, even glamorous! You see the Instagram reels - it is all about the mimosas at brunches and apéros with beautiful sunsets. You come across LinkedIn posts, and it?s all about being ?honoured? or ?thrilled? to get that outstanding global opportunity.
But there is more to it than meets the eye.
There is an unglamorous part to expat life as well. It is the difficult part of expat life some people may be struggling with. At times, they don?t even know how to label those feelings. Because, after all, they are honestly thrilled about the outstanding global opportunity AND they may be caught off-guard by the mixed emotions they experience.
These mixed feelings become more prominent during tumultuous times when job layoffs dominate the headlines and uncertainty looms around the corner. And understandably so. After all, as an expat, your immigration and residency status is often linked to your employment in the host country.
To begin with, let?s get one thing straight: we think being an expat is beyond awesome! There are so many good things it can and does bring in shaping individuals and even the world. Anyone who has the choice to become an expatriate should most definitely consider it.
And second, you can be honoured and thrilled to have the opportunity and, at the same time, question, ?What the hell did I sign up for?? Both those feelings can exist together, and that is fine.
If you have mixed feelings about being an expat, that is okay, you are okay.
A staggering 96% of expats have experienced burnout, as per ?Cigna Healthcare Vitality Study 2024?. Expats also experience high levels of stress, more than among locals, with 86% reporting stress ? 19% of whom find it unmanageable. This is a reality faced by many in the global community, just as real as the mimosas and the sunsets.
Expats face significant stressors that can impact their mental and physical well-being. They are especially susceptible to feelings of detachment or loneliness, self-doubt, and negative outlook.
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Some of the biggest challenges faced by those living and working abroad include:
Financial challenges (38%)
Homesickness (23%)
Difficulty maintaining work/life balance (18%)
Health issues like difficulty accessing health care (18%)
Difficulty finding housing (17%)
Recognizing Signs of Burnout
To begin with, it is crucial to be aware of the signs and symptoms of burnout, which include:
- Persistent fatigue and exhaustion
- Increased irritability, mood swings, or anxiety
- Decreased motivation and productivity
- Social withdrawal or detachment
- Feelings of isolation
- Leaning on alcohol in an unhealthy manner
- Physical symptoms like headaches, digestive issues, or sleep disturbances
If you notice these signs in yourself or someone else,
it is essential to take proactive action to address them promptly.
Some common triggers of expat burnout include cultural adjustment challenges, work pressures, social isolation, and the demands of navigating a new environment.
Strategies to Address Burnout
While the strategies we provide here are helpful, please note that it is important to seek professional help as well. While still a taboo in many cultures, mental health is also health. If you were facing a health issue with your heart or kidneys, you?d go to a specialist for help, right? This is no different. If you're experiencing persistent stress, anxiety, or mental health challenges, seek professional help. Mental health professionals can provide therapy, counselling, and support tailored to your specific needs, helping you navigate challenges effectively.
And now to our tried and tested strategies to avoid burnout:
- Prioritize Self-Care: Set aside time for activities that rejuvenate you, such as exercise, meditation, hobbies, or simply taking a break to unwind. Take time to evaluate your well-being and identify areas of concern or imbalance. Reflect on your stressors, coping mechanisms, and overall satisfaction with life as an expat.
- Assess Your Priorities: Take a step back to reassess your priorities and commitments. Identify areas of your life that contribute to stress and make adjustments or set boundaries. Given the prevalence of stress and anxiety among expats, prioritizing mental health is paramount. Make self-care a non-negotiable part of your routine.
- Healthy Coping Mechanisms: Adopt healthy coping mechanisms to manage stress and prevent burnout. Practice relaxation techniques and mindfulness practices to enhance resiliency. Mindfulness techniques like deep breathing, mindfulness meditation, and mindful eating can help you stay present and grounded. In addition, find activities that help you unwind and relax, whether it's exercise, creative pursuits, spending time in nature, or enjoying hobbies. Engaging in activities that bring you joy and fulfilment can counteract stress and burnout. And incorporate regular breaks throughout your day to recharge and refocus. Short breaks, lunch breaks, and periodic vacations or time off can help prevent burnout and improve overall well-being.
- Establish Support Networks: Cultivate strong support networks consisting of fellow expats, local communities, online forums, and loved ones back home. Connecting with others who understand the expat experience or understand you can provide invaluable emotional support, practical advice, and a sense of belonging.
- Practice Work-Life Balance: Strive to maintain a healthy balance between work and personal life. Set clear boundaries around work hours, avoid overworking, and prioritize leisure activities and downtime. Don't hesitate to delegate tasks or seek support from colleagues, friends, or family members. Collaboration and teamwork can lighten the workload and reduce feelings of overwhelm. Develop effective time-management strategies to prioritize tasks, set realistic goals, and avoid overcommitting. Learn to say no to tasks that exceed your capacity.
- Maintain a Healthy Lifestyle: Pay attention to your physical health by eating a balanced diet, exercising regularly, staying hydrated, and getting enough sleep. A healthy body contributes to a healthy mind and overall well-being. Incorporate exercise into your routine, whether it's through gym workouts, outdoor activities, or online fitness classes. Physical activity releases endorphins, reduces stress, and boosts mood.
- Practice Cultural Sensitivity: Educate yourself about the cultural norms, values, and customs of your host country. Cultivating cultural sensitivity fosters understanding, reduces misunderstandings, and promotes harmonious relationships. This, in turn, reduces some additional stressors in your life.
By implementing these strategies and being mindful of the signs of burnout, expats can prioritize their well-being, enhance their resiliency, and navigate the challenges of expat life with greater ease and balance.
Remember that:
Self-care is not an indulgence ? it is a priority.
Self-care is not about retreating ? it is about taking control of your well-being.
Self-care is not selfish ? it is non-negotiable.