Top Tips for Mental Health & Wellbeing Abroad

How to Avoid Expat Depression and Stay Grounded

Moving to a new country is exciting, but it can also feel overwhelming. Whether you’re chasing a new adventure, career opportunity, or fresh start, taking care of your mental wellbeing is just as important as packing the right plug adapter. Here are some practical tips to help you thrive, not just survive, as an expat.

1.    Seek Meaningful Connection

It might sound simple, but connection is everything. Loneliness is one of the biggest contributors to expat depression.

Try this:

• Join a language class – learn the local lingo and meet others in the same boat

• Get involved in local events, meetups, or activity groups

• Volunteer for a local cause – it’s a great way to feel part of the community

The more you immerse yourself, the faster you’ll find your rhythm (and your people).

2️.  Set Clear Work-Life Boundaries

Especially if you’re working remotely, it’s easy for work to bleed into every part of your day.

Ask yourself:

• Am I giving enough time to things outside of work that make me happy?

• Is my workspace separate from my living space?

• Do I have set working hours?

Protect your time. Schedule regular breaks, offline time, and activities that ground you—whether it’s a walk, a coffee with friends, or a weekly call home.

3. Don’t Be Afraid to Seek Professional Support

Living abroad can be a life-changing experience, but it also comes with unique emotional challenges — culture shock, identity shifts, homesickness, and even relationship strain. If you’re finding it difficult to cope, seeking therapy is not a sign of weakness — it’s a smart, proactive step toward resilience. Working with a professional can help you process your experiences, build coping strategies, and regain a sense of control.

Here’s how therapy can support you as an expat:

•  Help you navigate cultural adjustment and identity transitions

•  Offer a safe, neutral space to talk through difficult emotions

•  Provide tools for managing anxiety, depression, or burnout

•  Strengthen communication and relationships with loved ones

•  Many therapists now offer online sessions, making support accessible no matter where you live

•  Online platforms such as expattherapyhub.com have therapists who specialise in the challenges of living away from home and third culture issues.

You’re not alone — and you don’t have to carry the weight of this journey by yourself.

4.  Prioritize Sleep and Movement

Mental and physical health go hand-in-hand. Yet when you’re adjusting to a new time zone, culture, and lifestyle, your routines can slip.

Make it a habit to:

• Get 7–9 hours of sleep each night

• Move your body daily – even a 20-minute walk counts

• Avoid screens and caffeine before bed to improve sleep qualityExercise and sleep are natural mood boosters, especially when everything else feels unfamiliar.

5. Ask for Advice (You’re Not Alone)

There’s no need to figure everything out on your own.

Tap into the global expat community:

• Expat Forum

• Expat Exchange

• The Expat Partner’s Survival Guide

• Expat Therapy Hub (expattherapyhub.com) have a team of qualified psychologists who specialise in expat issues

• Mumsnet (Living Overseas section)

Ask questions before you move, and continue to engage after you’ve arrived. People are usually generous with their advice and experience—it can make all the difference.

🌟 Final Thought

Being an expat is a brave move. Be kind to yourself during the highs and the lows. Seek connection, build healthy routines, and reach out when you need support.