Working abroad in a new and exotic destination, while exploring a different culture and meeting new people, can be the ultimate adventure for many. But like any great trip, there are a million and one things to think about before you head off. People can usually spend months planning and preparing for their move abroad. Besides picking the right destination and work abroad program, there are visas to consider, as well as flights, travel insurance, vaccinations, job applications — the list goes on… It’s enough to stress even the calmest of people out.
Working abroad takes courage, but you already know all about that.
But one of the topics that isn’t commonly covered when discussing moving abroad is expatriate depression, or other mental health issues. You may have suffered from depression at home, or maybe you’ve already moved abroad and are suddenly faced with depression for the very first time. The important thing to remember is experiencing expatriate depression before, during, and after moving abroad to work is not uncommon, so you’re not alone.
Read this article to find out what you should consider before living abroad with depression, what critical signs to look out for and some healthy ways to help handle it.
3 things to consider before living abroad with depression
If you’re suffering from depression (or have in the past) and want to move abroad for work, there are a few things you should consider before booking your flights:
1. Preparation is key
Firstly, you should know that it is possible to travel and work abroad with depression and still have a good experience. However, you’ll have to prepare for your trip thoroughly and try to make it as easy on yourself as possible. Consider whether the timing is right for you to travel. If you’ve just started therapy for example, it might not be the ideal time to go.
Travel insurance is always recommended for any kind of trip abroad, but if you’ve got a history of depression or other mental health problems, it’s even more crucial to protect yourself. Make sure you check with your insurance provider whether they cover pre-existing mental health issues and find out how you can access treatment or medication while working abroad.
It’s also really important to research whether any medication you need is available in your new home. Every country has a different policy and some countries ban certain drugs or sell them under a different brand name to the one you’re familiar with. Make sure you get your doctor to write you a letter or prescription for your drugs, or, if possible, stock up before you leave.
Know that it will take time to settle into life and work abroad.
2. Find the right destination
Picking the right destination will hugely influence your experience. Not all work abroad countries are created equal, and some can prove much more challenging than others. Language barriers, culture shock and new, unfamiliar customs can make it much harder to adjust than, for example, moving to a Western country where you speak the language (take a look at these 10 Best Places to Work Abroad in Europe in 2018 for instance). There’s nothing wrong with choosing an ‘easy’ destination if you’re struggling with depression, as you’ll still be able to have a great experience, while avoiding making it harder for yourself than necessary.
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3. Travel is not a ‘cure’
Even if you find the ‘perfect’ destination, make sure you know that travel should not be expected to ‘cure’ your depression. The possibility of expatriate depression looms. If you’re running away from a situation that is making you depressed, there is a good chance it will simply travel with you. While it sounds tempting to leave all your worries behind and start fresh somewhere far from home, travel rarely solves these problems. Travel can actually add to your mental health issues by making you feel isolated and overwhelmed. If, however, you’re already on the path to recovery and feeling strong and ready, travel can give you a fresh perspective and help you to grow.
Common types of mental stress you might end up feeling
Amongst all the excitement of moving and finding a job, you can easily forget to prepare for what it will actually feel like once you’re working abroad. Sometimes not all those feelings are positive, especially once the novelty has worn off and you’ve settled in. Working abroad can also be a very stressful experience. After all, you’re most likely uprooting your whole life. A new job, a new country, new friends, and coworkers, and possibly a new language are enough to make even the hardiest traveler feel overwhelmed, or even depressed at times.
The first step in working towards a healthier mental space and overcoming expatriate depression is to know what you’re actually feeling. Many of your emotions can be completely normal and are feelings that all expats experience at some stage, such as homesickness and anxiety. However, if those feelings don’t go away over time, or get worse, it could be a sign that you’re dealing with something more serious such as depression.
Culture shock
Culture shock is also a very common problem, especially if you’ve moved to a country which has very different customs and traditions than your home country. It’s easy to feel like you don’t fit in and nobody understands you, which can make anyone feel down.
Homesickness
The first few days or weeks tend to be the most exciting, as everything is still new and interesting. You’re meeting lovely new people, having a blast exploring your new neighborhood and eating new, exotic dishes. However, once the novelty has worn off and you’re starting to settle into a routine, you might start missing your loved ones, home comforts or parts of your old way of life. Homesickness is one of the most commonly faced issues amongst travelers and expats and is a completely normal reaction to a new environment. As it usually doesn’t kick in immediately, it can be easy to confuse homesickness with more serious mental health problems.
In the beginning, you probably won’t know many people in your new hometown either, which can lead to feelings of isolation, especially if you don’t speak the local language. The loss of your normal support network can leave you feeling lonely and sad, which will also reinforce the feeling of homesickness.
Find spaces that make you feel comfortable and safe if you need to.
Anxiety & Depression
Anxiety is also a very commonly experienced mental health problem amongst expats and travelers. Traveling solo can be especially stressful too, as navigating a new city and job all by yourself is daunting and can make you feel anxious.
Whilst homesickness, culture shock and anxiety may fade over time, if you have depression, you can continue to feel down, upset, and isolated throughout your work abroad time. You may suddenly lack confidence, find no pleasure in your new surroundings, avoid going out or struggle to sleep. In more serious cases, you may have negative thoughts about self-harm and even suicide.
When traveling to a new place for work, it’s possible to experience a combination of these above feelings at some time or another. But don’t let that put you off. Being aware that you may face these types of mental stress, including depression, before you go abroad, will be a huge help. You will be more aware of your feelings and the warning signs to look out for, making you readier to deal with any issues if they arise.
7 healthy ways to deal with living abroad depression
The worst part about feeling unhappy or depressed while working abroad is that you might think it’s all your fault and that you must be doing something wrong. After all, who goes abroad to work and doesn’t have the time of their lives? It always looks so fun in blogs and on Instagram, so why can’t you enjoy it?
Don’t worry if you feel down before, during or even after your work abroad experience. There can be many reasons for this and it’s absolutely not your fault. While it’s definitely more challenging to work abroad with depression, the good news is, there are lots of strategies that can help you:
1. Allow yourself time to settle in
As tempting as it may be to leave your old routine and habits behind and throw yourself right into your new life and work, you must allow yourself some time to get settled. There is no right or wrong amount of time for this either. Some expats might feel settled within a few weeks, others might need months to feel fully at home.
Beating yourself up about not having settled in fully yet will only add extra strain and put pressure on you to feel happy. Take time to get used to your new colleagues, neighborhood, friends, and city slowly, step by step.
2. Make the transition easy
Are there certain home comforts that help you through some particularly difficult times? A great way to avoid expatriate depression is to research in advance whether everything you need is available in your new destination and bring with you anything you expect will be difficult to find.
Perhaps you have some hobbies or activities that usually help you through difficult phases, such a drawing, coloring, or knitting. Bring essential items with you, so you can get stuck into these activities abroad when you’re feeling low.
Maybe you love to cook, and it helps to relax you? If this is the case, make sure you rent a place with a kitchen, so you can keep up your hobby, which will make the transition easier. You may even find cooking classes in the local area, where you will get to try new cuisines, learn new skills and meet people with similar interests. If you love reading but don’t have access to English speaking books in your new home, buy a Kindle before you travel and fill it up with all your favorite books. If exercise helps you with bouts of depression or anxiety, it’s important to remain active in your new city. Find a gym nearby in advance or find out if there are any sports clubs you could join or running routes near your home.
Make a little extra time for self-care.
3. Make new friends! ???
Expatriate depression is often closely linked to feeling isolated in your new home. One of the best ways to combat or prevent this from happening is to make new friends to share your experiences with.
No matter whether you’re shy or outgoing, there are tons of ways to make new friends abroad. You will probably meet some people at your new job, so make sure you go along to any company activities they organize, even if you don’t know everyone yet. Making friends with locals or other expats also means that they can show you around and give you tips to make sure you have the best time. If the language barrier is a problem, take some language classes. This in itself is another great way to meet other expats who might also be new and looking to make new friends.
Online groups like Meetup Groups and Facebook Groups are great starting points and can be found in virtually any town around the world. You can look for meetup groups based on a specific interest of yours or join more general expat meetups. For girls, there’s a wonderful community called Girl Gone International that organizes meetups in over 100 cities around the world, which are a perfect way to meet like-minded women who are also keen to meet new people.
4. Immerse yourself in the culture
One way to deal with culture shock and expatriate depression is to actively immerse yourself in the culture of your new home country. Make an effort to learn the basics of the language so you can start connecting with locals and learning from them. Just being able to have a very basic chat with your greengrocer for instance, can make you feel more comfortable and confident in your surroundings.
Try to participate in cultural events, even if you’re not quite sure what’s going on or what they’re about (you can always ask other people around you). Local events and holidays are a great way to learn more about a culture, customs, and habits.
Another great way to get involved in your local community is volunteering. Pick your favorite cause and try to find some local volunteer groups that you can join. Nothing will make you feel more grateful and that you belong than helping a cause you really care for and making a difference in your new location.
5. Connect with loved ones often and regularly
If you’re feeling lonely or isolated, it’s important that you keep in touch with your loved ones at home. Depending on the time zone difference, it can be tricky to check in regularly.
Great tools like Skype, Google Hangouts or WhatsApp let you keep in touch for free, with just a few clicks. Long gone are the days of expensive international calls.
If you find you’re not connecting as often as you’d like, make it a habit to set proper dates or appointments with your friends and family. If you dread video chats being awkward or boring, why not meet with a few of your friends at once over a cup of coffee? You can even play some games together or watch your favorite TV shows together, just like you did at home. This will make you feel closer to the people who are most important to you and make you feel much more connected, despite the physical distance.
Make sure you open up about how you’re feeling with your friends and family. You don’t have to keep up appearances as they will understand that you’re having a hard time and will support you through it, even from afar.
6. Practice self-care
Practicing self-care is imperative whether you are suffering from mental health problems or not. In recent years, this topic has become much more popular and widely accessible and there are many wonderful methods for practicing it.
Whether it’s journaling, meditation, yoga, or practicing gratitude, incorporate at least a few simple habits into your routine that help you take care of yourself. Make sure you listen to your body and your mind and be more aware of how you’re feeling. This is also one of the best ways to catch warning signs that you’re struggling before things get too bad.
If you’re new to self-care, you can make a simple list of activities that help you feel good. It can be as small as having a cup of hot tea in the morning, going for a walk every day, listening to your favorite music, or having a bubble bath. Moving to a new country can really throw you out of your rhythm and these small tasks will help you feel more rounded and get back into a healthy routine.
7. Secure access to therapy
If you’re worried about not being able to talk to your regular therapist, you should find out whether they offer online sessions while you’re away. Increasingly, psychologists now hold sessions online via Skype or similar virtual meeting tools, so you can access mental health care in your own language from virtually anywhere in the world.
With apps like Talkspace, you can have a therapist at your fingertips, pack them in your backpack, and travel with them wherever your wanderlust takes you (as long as there’s a Wi-Fi connection).
When should you prioritize your health over travel?
Working abroad with depression is hard, but not impossible.
Most of the time, the worst symptoms of expatriate depression usually wear off after a few weeks or a couple of months. However, if you’re noticing that you’re still struggling after a while, make sure you prioritize your mental health. This means seeking out support from your network, a therapist or possibly even your employer, as they might have a system in place to get you the help you need.
Don’t try struggling with depression or anxiety by yourself. There’s nothing wrong with you if you’re feeling overwhelmed or are not enjoying the experience of working abroad as much as you hoped you would, or as much as others seem to.
Even the best intentions and preparations are sometimes not enough to help you with your mental health problems, especially if you’ve uprooted your whole life to move abroad. There will always be surprises and challenges that you simply won’t be able to predict.
Self-awareness is key for deciding whether it’s time to prioritize your health and possibly move home. Take note of how long you’ve been feeling depressed, and whether it’s been getting worse or better. If you reach that point, don’t feel ashamed or guilty for wanting to go home. Sometimes it’s simply not the right time for you, and there will always be another opportunity to work abroad in future. Your health should always come first, and if recovering means going home for a while, then there’s nothing wrong with that.
Additional resources for your mental health and working abroad
Your mental health should always be a priority whether you’re at home or working abroad. Thankfully, there are many wonderful resources available to you online that provide the information and help you need. Technology makes these services accessible 24/7 from anywhere in the world. Here are a few links, apps, and tools that you might find helpful:
On GoAbroad
- Meaningful Travel Tips and Tales: Mental Health and Self-Care EBook
- The Potential Loneliness of Working Abroad that No One Talks About
Elsewhere on the web
- Mental Health and Travel by the CDC
- How to Beat the “Expat Blues”: Expatriates and Mental Health by InterNations
- Mental Health apps recommended by the Anxiety and Depression Association of America
You can do this!
If you’re planning to travel with depression or other mental illnesses, there are definitely a few more preparation steps involved. But the good news is, if managed well, you can have a wonderful experience working and living abroad with depression, making great new friends and memories that will last a lifetime. Be strong, believe in yourself, and always prioritize your health. Traveling intentionally is key, and with the right tools and support network in place, there’s no reason why you can’t have an amazing time abroad!
