Sleep: try and get enough sleep but avoid sleeping too much. The average adult should get about eight hours a night.
Exercise: although you may not feel like it, try to get regular exercise. This has two benefits: it may help you sleep better and it is a great way to release endorphins that can help your mood. If you are struggling to get motivated, set an alarm and walk for ten minutes. At the end of that time decide whether to continue or return home.
Limit alcohol: Alcohol can heighten feelings of anxiety and depression, if not immediately then the following day. It is best to reduce alcohol intake or avoid alcohol altogether when you are feeling down.
Talk: one of the most effective treatments for depression is to talk about how you feel. This can be a challenge, especially if you have only just moved to a new country without your usual support network. If you don’t have someone to talk to locally, consider calling home to talk to friends or family. It is also advisable to speak with a professional. Expats who have international health insurance with Allianz Partners will have access to an expatriate assistance programme.