Living abroad is an amazing opportunity for personal growth, to travel, and gain insight into a different culture, but this road is not always without challenges.
Moving to another country can be a stressful situation, especially if the new country has lots of differences from your own country, and you have to get used to it, keep in mind that it will take time for you (and your family) to acclimate to the environment.
Assimilating to a new place or culture can create high levels of stress, buying or renting a home, if you are moving with children, finding new schools for children, helping a spouse find job opportunities, learning a new language, the culture shock, adjusting to a new climate, etc.
Depression has been observed to be one of the most common psychological problems among expatriates, keep an eye in early symptoms and try to recognize in yourself or people close to you.
And now, if we add to the regular difficulties of the integration process for expats, all the new ones that this as a result of the COVID-19 pandemic, this combination can be a factor that triggers depression in many expats, that do not feel comfortable been stuck in a foreign country, without the possibility to come back home, and many times passing by long periods of isolation and social distancing that makes all even worse.
Identifying expat depression
While only a qualified healthcare professional can diagnose clinical depression, expats may be able to nip mild depression in the bud by looking out for a few symptoms and seeking help right away.
Recovering from expat depression
Look for Help
Make an appointment with a professional therapist, try to speak with a good friend or somebody from your family that could give you good advice, Don’t try to hide the situation.
The is nothing to be ashamed about depression, as soon as you take action and to react, the best possibilities to get out of it in a better way.
Get enough sleep
Sleep is essential for good mental health. Most adults need between 7 and 9 hours of sleep a night. If you are getting less than this on a regular basis it can impact your energy levels, attitude to life and emotions.
It is worth noting that the relationship between depression and sleep is complicated. Oversleeping is also a symptom of depression, so if you are getting plenty of sleep but still struggling with how you are feeling for a few weeks, it is worth speaking to a professional.
Don’t be too hard with yourself
Expats should keep in mind that although moving to a new country is an adventure, and at the same time, it’s a tough moment in life. You may feel angry, sad or frustrated, and that’s understandable. Allow yourself the time and space to adjust to your new surroundings.
Make new friends
Inactivity can be a breeding ground for feelings of depression, so instead of staying cocooned in your new house or apartment, force yourself to get out and integrate.
Try to get a job that introduces you to like-minded people, ones who will be able to spend some time with you outside of work. Moving in with a few strangers is always a good idea too. It not only offers a few people to chat with when you’re feeling low at home but can connect you with a network of friends as well.
Eat healthily
It is very important to help your body and mind to recover, heath healthy, nuts, raisins and some species like curcumin are known to have positive effects when you are facing depression.
Try to find expats groups or try to get in touch with people from your country that are living in your town.
- Join an expatriate social group in your new location
- Join a team or activity in your new city
- Attend social activities with new colleagues
- Make calling friends and family at home a priority
Exercise
It is well documented the positive impact exercise has on all forms of depression, including expat depression. Start walking, jogging or take a class in a hobby you enjoy. All of these can help alleviate many of the symptoms of depression.
Limit alcohol
Alcohol affects the chemistry of the brain and may make you feel more depressed the next day. It is not uncommon to feel anxious, jittery and guilty the day after drinking. It is best to limit or avoid alcohol if you are feeling down.
The good news
Normally, expat, depression is temporary, and even if feels like you will never get over it, it’s possible to overcome it and look for specialized help if you feel that you need it.
Once you’ve made a conscious effort to get help and to look after yourself, that sad thoughts may disappear and you can start enjoying your new life!
