Maya
stepped off the plane in Singapore, excitement and anxiety battling within her.
After years working in London, this international assignment was her dream come
true. Still, the reality of being thousands of miles from
family, friends, and familiar routines was suddenly overwhelming. Three months
later, she found herself struggling with insomnia, skipping meals, and feeling
disconnected despite daily video calls home.
Maya’s experience mirrors what many expatriates face. According to
InterNations’ Expat Insider 2024 survey, 41% globally find it difficult to make
local friends. This is well above baseline satisfaction levels and 21% struggle
to get used to the local culture. AXA Global Healthcare’s “A Global State
of Mind” 2024 Mind Health Report states that nearly half (49%) of
non-native workers experienced burnout, 54% trouble sleeping, and 48% feelings
of worthlessness or low self-confidence.
Understanding the Expatriate Experience
The expatriate journey combines
exhilarating discovery with profound adjustment. Cultural differences, language
barriers, and establishing new social connections can be simultaneously
stimulating and exhausting.
Amir, a marketing executive who relocated
from Cairo to Toronto, describes it perfectly: “Living abroad is like
running a mental marathon every day. Simple tasks like grocery shopping become
complex puzzles of cultural navigation.”
Building Your Physical Wellness Foundation
Your physical health directly impacts
your ability to adapt and thrive abroad. Consider these fundamental practices:
Establish Consistent Routines: Find an exercise routine that works with your new environment.
Whether it’s exploring local hiking trails, joining a neighborhood sports club,
or practicing yoga in your apartment, consistency matters more than intensity.
Navigate Local Nutrition: While exploring local cuisine is part of the adventure, balance new
foods with familiar ones. Learn where to source ingredients for comfort meals
from home while gradually incorporating local staples.
Prioritize Sleep: Jet lag and adjustment to new surroundings can disrupt sleep
patterns. Create a calming bedtime routine and consider blackout curtains,
white noise apps, or melatonin temporarily if needed.
Nurturing
Mental Wellbeing
Mental health requires deliberate
attention during international transitions. Consider these approaches:
Embrace Cultural Adaptation as a
Process: Understanding that adjustment happens in
stages can normalize your experience. The initial honeymoon phase often gives
way to frustration before adaptation occurs.
Build Meaningful Connections: Industry experts indicate that expatriates who establish both local
and expatriate friendships report higher satisfaction. Join international
communities, local classes, or volunteer opportunities to create connection
points.
Maintain Home Ties While Building New
Ones: Schedule regular communication with loved ones
at home, but be mindful not to use technology as an escape from local
integration.
Creating Your Wellness Support System
Living abroad often means recreating
support systems from scratch. Be proactive by:
Finding Healthcare Providers: Research international health insurance options and identify
English-speaking medical professionals before emergencies arise.
Seeking Professional Support When
Needed: Many therapists now offer telehealth services
internationally, making it possible to continue existing therapeutic
relationships or find new support.
Practicing Self-Compassion: Give yourself permission to find the experience challenging. As
Elena, who relocated from Brazil to Japan, shares, “The day I stopped
expecting myself to feel immediately at home was the day I started genuinely
appreciating my new life.”
The Mindset Difference
Perhaps most importantly, approach your
expatriate experience with curiosity rather than judgment. Cultural differences
aren’t wrong – they’re different. Your adjustment isn’t a race but a gradual
unfolding.
By balancing adventure with self-care,
maintaining connections while creating new ones, and approaching challenges
with patience, your international experience can become a profound catalyst for
growth and fulfillment.
Remember Maya? Six months later, she
joined a dragon boat racing team, discovered a neighborhood café where she’s
now a regular, and found a rhythm to her international life that feels
increasingly like home.
Your expatriate journey is uniquely yours. With
intentional wellness practices, it can be not just survivable, but truly
transformative.
