As part of our ‘know before you go’ series we take a closer look at how expats can be prepared for mental health issues.

Studies have shown expatriates may be at greater risk of mental health problems, often manifesting in the form of expat depression.

This can be the result of the significant amount of stress and high demands placed on people who move abroad to live and work. If you are moving abroad as an expatriate there are things you can do to look after your mental health, before you leave and when you first get to your new location. They may help prevent or manage depressive feelings while you are away:

Sleep is essential for good mental health. Most adults need between 7 and 9 hours 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.

Although it is important to find the balance, social support can help prevent and aid recovery from depression. If you have a good circle of friends, you are at lower risk of developing depression in the first place.

However, building new friendships and maintaining existing relationships can be difficult when you are moving to a new country and, possibly, time zone. There are things you can do to stay connected when living as an expatriate:

• 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