Mental Health Challenges Expat Life

Gabriela Encina is a Psychologist working with expats since 2018, helping them cope with the challenges that international life brings. She says expats are even more vulnerable than they would be back

The Challenges

Living abroad is not easy, despite how incredible and liberating an experience it can be. Loneliness, uprooting and anxiety are some of the predicaments triggered by expat life.

Cultivating a new identity abroad can be very stressful. Expats face unique challenges, develop new skills, and rediscover their resources to cope with them. In this process, they feel more vulnerable and exposed than usual.

They tend to compare themselves with fellow expats. When they perceive that the others are “making it” (regarding their careers, financially or relationships), feelings of envy and jealousy may take over. Because those are “unacceptable” emotions, consequently that may lead to feelings of shame, anxiety, and depression.

Another factor is expectations. The ones they set for themselves and the ones they believe the others have. I stress the word believe because we often think that others have certain expectations placed on us, yet if we ask, we might get a completely different answer.

What expats didn’t leave behind

The struggles, problematics and “issues” expats had back home, those they were hoping to leave behind once they moved abroad are most of the time still present. Indeed, they usually get stronger and more damaging, being exacerbated by the “normal” challenges I just described.

3 Practice self – compassion

Being kind, compassionate and patient towards themselves and removing harsh judgment is critical in coping.

4 Accept they might need help

Allowing themselves to be vulnerable and acknowledging the need for support and seeking help are signs of maturity and self-esteem.

5 Steps To Deal With Mental Health Challenges

1 Identify what they are feeling

Just being able to put a name to a difficult emotion is incredibly powerful. Once they can identify that knot in their stomach’s pit, they can start untangling it to set themselves free. It might take a while, but being open to seeing all sides of oneself, even the b-sides (especially the b-sides), is the first step to acknowledging and coping with mental health challenges.

2 Talk about it

The most important thing expats can do to regain clarity and begin healing is to talk about what they are going through, with either a friend, a family member, or a mental health professional.

5 Talk to an expat psychologist

Expats struggling to cope with mental health challenges will benefit from talking to an expat psychologist . Apart from their academic and professional experience, they know firsthand the predicaments and “not so shiny sides” of life abroad and can offer strategies and advice.

More about Gabriela at gabriela-encina.com