Living abroad offers the opportunity to experience new cultures, learn different languages, and create unforgettable memories. But for many people, especially those managing mental health conditions like anxiety and depression, living in a foreign country can present unexpected challenges.
In this post, I’ll discuss the emotional difficulties of living abroad with anxiety and depression, share practical tips for managing your mental health, and offer insights into how you can build a support system in your new environment.
Understanding the Unique Challenges
When you live abroad, life doesn’t automatically become a postcard-perfect journey. In fact, the unfamiliarity of your surroundings can sometimes heighten feelings of anxiety and depression.
Isolation:
Being far from family, friends, and your usual support system can lead to intense loneliness. Even with modern technology, the lack of in-person connection can take a toll. I felt extremely isolated while working at the nonprofit organization. Living on campus and separated from most people in the community left me feeling alone and disconnected. I quickly realized how important social connections are for mental health, and without them, I felt adrift.
Cultural Differences:
Simple tasks like grocery shopping or navigating social norms can feel overwhelming when you’re adjusting to a new culture. What’s normal in your home country may be completely different abroad, and this can lead to feelings of anxiety and inadequacy. I still have a hard time adjusting to friendships here in Lesotho. The types of friendships are so different from what I’m used to. Here, many people have lots of “friends,” but they aren’t necessarily close friends in the same way we might expect. That difference often leaves me feeling a bit out of place.
Homesickness:
Missing the comfort of home—familiar foods, routines, and environments—can be a constant emotional undercurrent. I’m not usually someone who gets homesick, but when my grandpa passed away, everything changed. I found myself grieving alone, without the comfort of my family and friends back in the States. It was a stark reminder of how vulnerable we can feel when we don’t have our usual support networks nearby.
Pressure to “Make It Worth It”:
Living abroad often comes with the pressure to “make it worth it”—to see as many sights as possible, achieve personal milestones, or always be “living your best life.” This pressure can quickly exacerbate depressive symptoms, especially when things don’t go according to plan. There were many moments when I felt like I should be doing more or experiencing more, but in reality, I just needed time to process my emotions and take care of myself.
Practical Tips for Managing Mental Health Abroad
- Build a Routine
Creating structure in your day is one of the best ways to combat feelings of anxiety and depression. Routine helps reduce uncertainty and offers a sense of control. My routine at the nonprofit job gave me purpose, and when it ended, the lack of routine was a major cause of my anxiety. To stay grounded, try these tips:- Establish a morning ritual—whether that’s coffee and journaling or reading a book.
- Stick to scheduled work or study hours.
- Include regular exercise, even if it’s just a walk around your neighborhood. Physical activity can have a significant impact on mental well-being.
- Seek Professional Help
Mental health doesn’t take a backseat just because you’ve changed locations. If you’re struggling, it’s important to seek support. Look into:- Local counselors or therapists who specialize in expatriate issues.
- Telehealth options: Many therapists offer virtual sessions, allowing you to connect with professionals from your home country.
- Support groups: Check online for expat or local mental health communities. These groups can be a great source of comfort when you’re feeling isolated.
- Stay Connected
Isolation is one of the biggest challenges of living abroad. Prioritize staying in touch with loved ones back home, whether through video calls or regular text check-ins. Video calls, in particular, can bridge the gap that text messages or social media can’t. I made it a priority to set regular catch-up times that worked across time zones. This gave me something to look forward to and reminded me that I still had a strong support system, no matter where I was. - Find a Local Community
Building relationships in your new environment is key to reducing loneliness. Look for opportunities to meet new people, such as:- Language classes.
- Hobby groups or meetups.
- Volunteering opportunities to connect with locals. Being involved in your new community can help you feel more rooted and less isolated.
- Create a “Home Away from Home”
Make your living space feel familiar and comforting. Decorating your apartment with items that remind you of home—whether that’s family photos, favorite books, or snacks from home—can ease feelings of homesickness. - Embrace Mindfulness and Relaxation
Anxiety pulls you into the future, while depression keeps you stuck in the past. Mindfulness and relaxation techniques can help ground you in the present moment. Try:- Guided meditation apps like Headspace or Calm.
- Journaling about your thoughts and feelings.
- Yoga or stretching exercises to relieve physical tension and calm your mind.
- Learn to Say No
There’s often pressure to “seize every opportunity” when living abroad. But it’s okay to set boundaries and prioritize your mental health. If you’re feeling overwhelmed, give yourself permission to rest without guilt. You don’t need to constantly prove that your experience abroad is worth it. Sometimes, taking care of yourself is the most important thing you can do. - Celebrate Small Wins
Adjusting to life in a new country is no small feat, so take time to celebrate your progress, no matter how small. Whether it’s navigating the local transportation system or simply getting through the day, each step forward is an achievement.
The Emotional Ups and Downs
One of the hardest parts about living abroad with anxiety and depression is that progress isn’t always linear. There will be days when you feel confident, adventurous, and open to new experiences, and other days when getting out of bed feels like a monumental task.
When my nonprofit contract ended, I felt completely thrown off. The routine I had built gave me purpose, and when it disappeared, my anxiety skyrocketed. I felt useless and adrift. It was only when I started working on personal projects and reintroducing structure into my life that I began to feel more like myself again.
If you’re facing similar struggles, remember: you’re not alone, and it’s okay to ask for help or take time to heal. Progress may take longer than you expected, but every step you take is valuable.
Final Thoughts
Living abroad is a life-changing experience, but it’s not without its emotional challenges—especially when dealing with anxiety and depression. By establishing routines, seeking support, and being patient with yourself, you can learn to navigate both the highs and the lows of living in a foreign country.
Remember, prioritizing your mental health isn’t just okay—it’s essential. You’re not failing if you struggle. You’re human. And every small step forward is progress.
If you’re navigating life abroad with mental health challenges, know that you’re not alone. There’s a world of resources and support available to help you on your journey.