Expat Difficulties
1. Moving overseas
Packing up your belongings and moving yourself and your family to a new country can be a cause of stress. Leaving your extended family and friends who are your support network can also be difficult.
Expat anxiety can occur at the very start of your move when you are just getting settled. This is normal. Such things like adapting to life in a new country, learning a new language, making new friends and trying to organise items like childcare, school registrations, accommodation and even registering with your local doctor can feel like you have an exhaustive to-do list making you feel stressed.
It's important to try to manage your stress early so you can fully embrace your new life abroad. Read our tips on stress management and see how you can help alleviate some of the problems faced by expats at the start of a big move.
2. Trailing Spouse Syndrome
Many expat partners may experience symptoms of isolation, loneliness, resentment, loss of identity and direction and even depression when trying to adjust to their new life. Difficulty finding a job while their partner is progressing in their career can be a main contributor to these symptoms. This combination of difficulties has become known as trailing spouse syndrome. It’s necessary to be aware of all the expat anxieties that could come up, for you or your spouse, when on an assignment abroad with a partner.
3. Pressure at work
Along with the stress felt at home in expat life, working on assignment can mean a high-pressure environment with added workload and responsibility. Settling into your new role may prove difficult when dealing with the combined stress of the above situations along with your work tasks and deadlines.
Expat Anxiety
Research has shown that almost half of all expats are likely to suffer from anxiety. That’s why its vital to know the signs of anxiety presenting itself in you or in a family member. Expat anxiety and stress can present itself in a number of ways. Some symptoms include:
- Depressed or anxious feelings
- Feelings of uneasiness / inability to relax
- Lack of motivation or energy
- Change in appetite
- Mood swings
- Isolation
- Increased alcohol consumption / substance abuse
Increased alcohol consumption / substance abuse
The impact of stress on expats
Feelings of stress can lead to a number of health issues if not treated or controlled. Stress produces a hormone in the body called cortisol that triggers your flight or fight response and increased levels of adrenaline that can lead to:
- Anxiety and/or depression
- Sleep and digestion problems
- Fatigue
- Increased blood pressure
- Headaches
- Weight gain
- Impaired memory and concentration
Any of these conditions can have an effect on you and your family’s health and wellbeing. Ultimately, they can have a negative effect on your personal and professional life and could lead to increased difficulties for expats or even expat failure or returning home from assignment early. Your physical and mental health need to be a priority during your assignment, as an increase in expat anxieties can have a negative affect on these. If you feel you are having mental health issues, it is important to make your company aware of this, as they should have experts in this area who can help. Some companies may have overseas mental health training workshops which may provide assistance to you during your assignment. Remember to reach out if you need help.
Ways to avoid and manage expat anxiety
1. Set boundaries
Create boundaries between your work life and your home life from the beginning. Make the most of your time outside work by exploring and experiencing the culture in your new location.
Avoid taking on too much at work and allow yourself time to settle into the role and get to grips with your new responsibilities and schedules. If you have any concerns or are feeling heightened levels of stress speak to your manager or international HR representative to reduce stress levels before they become a more serious problem.
2. Do your research
Before you relocate, complete the necessary research to reduce the risk of added stresses during the move. Speak to colleagues who are living in your chosen destination and seek advice on the best area to live, recommended schools and anything else of importance.
Research the local customs and try to learn at least the basics of the language spoken there so you can complete day-to-day tasks a lot easier, chat to locals and make friends. Teaching your children the new language can help them settle into school too. . As an expat, knowing the local language will be hugely beneficial, read our tips on how to learn a new language as an expat here. If you’re looking to learn the language yourself in your own time, take a look at some of the best language learning apps available to download, giving you the flexibility to learn at a time that suits you.
3. Transform your stress into productivity
Sometimes feeling a little stressed can have a positive impact on your work. For example, many people feel stressed but also feel a lot more focused on a task when a deadline is fast approaching. Can your stress be channelled into something productive by stepping outside your comfort zone at work?
4. Seeking help
There is no shame in asking for help when you are feeling stressed. Asking for help from a colleague, HR representative, friend, family member or a medical professional is a proactive step towards reducing stress and recovering from its effects. The sooner you commit to reducing levels of stress in your life, the sooner you can focus on your family and your career and enjoy life on assignment.
International Health Insurance for expats
International Health Insurance can provide cover for stress-related illnesses. It can also help to reduce stress in certain situations by providing tailor made solutions in your time of need.
A comprehensive Expat Assistance Program (EAP) forms part of our International Health Insurance policies at Allianz. The EAP contains access to counselling services, wellbeing content and support to help guide you through stressful times on assignment.
Are you moving abroad?
Before venturing to another country, make sure you have a health insurance plan you can rely on.
Meet the author
Allianz
At Allianz Partners, Health, our blog is crafted by a team of experts dedicated to providing valuable insights and guidance on global health and insurance topics. With a focus on expatriates, international businesses, and individuals navigating healthcare abroad, our authors bring a wealth of knowledge and experience to every article.
We aim to deliver practical advice, industry updates, and actionable tips to help you make informed decisions, whether you're exploring international health insurance, managing employee health plans, or staying informed about the latest healthcare trends. Trust our blog to be your go-to resource for navigating the world of global health and insurance.
If you are a member and have been affected by any of the issues discussed in this article please contact our helpline today to find assistance.
