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It's not surprising in today's always-on society, more employees than ever have been before are experiencing burnout. Workers are struggling to disconnect from work, with reports of up to 70% of workers showing signs of burnout symptoms. Particularly for expats who are more vulnerable to burnout due to higher levels of stress and isolation from family and friends. We explore how you as an expat can overcome burnout for a healthier and happier life overseas.
Supporting your mental health as an expat
The traditional ways of working have permanently changed since the pandemic. Now Juggling hybrid and remote working, new challenges as an expat with the demands of family life can take a toll. Like many businesses, yours may have had to change their trajectory after 2020 resulting in additional work and the dangers of presenteeism. A study conducted in the UK during lockdown showed that almost half of employees felt pressure to be ‘present’ and almost one quarter to prove that they are working every day.
What is expat burnout?
Before we delve into how to overcome expat burnout, it’s useful to understand what it is. Burnout is a term used to describe a form of exhaustion, first identified in the 1970s. It is most often related to work. It often manifests as a state of emotional, physical and mental exhaustion.
Burnout is particularly prevalent in work cultures or professions where long hours and few holidays are the norm. Although it is difficult to find recent studies on expat burnout related to work, there are indications that expats may be more susceptible to ‘pandemic fatigue’ as they are dealing with restrictions while away from the support of family and friends.
Not only are these statistics worrying for the individuals involved but also for wider business. The World Economic Forum estimates burnout costs the global economy up to £300 billion in lost productivity and sick leave.
Is expat burnout different to expat depression?
In many instances yes, expat burnout is a syndrome usually linked to work whereas expat depression is a mental illness likely to impact every aspect of your life. Although the exhaustion from burnout may prevent you from partaking in life outside of work in the way you usually would. If you find these feelings ease over the weekend or if you take time off work, then you may have burnout.
Overcoming expat burnout
Overcoming expat burnout is not easy but it is most certainly worth it for yourself and your assignment. If you are pushing yourself through burnout, chances are you are not as creative, productive or enthusiastic about solving the problem that is at the heart of your assignment.
There are several strategies to help overcome burnout including:
1. Leaning to say no (politely)
If you are on your first assignment or new to a particular culture, you may feel you have a lot to learn and so begin a cycle of saying yes to every opportunity that manifests itself. If you think this has been a contributory factor to your burnout, take some time to learn how to say no, without offending people. This will allow you to prioritise what is important without stretching yourself too far. Some easy ways to say no politely include:
- “Unfortunately I have too much in my schedule this week"
- “How about you try it on your own first and I’ll assist if needed?”
- “How thoughtful of you to ask but it won’t work out this time”
2. Prioritise self-care
Self-care is going to be different for everyone. It is at its essence doing the things you need to do to stay physically and mentally well. Acts of self-care include but are not limited to:
- Eating a healthy diet
- Regular exercise
- Making time to relax
- Making time to connect with others
- Making time for yourself
- Making time to do the things you enjoy
3. Speak to HR
If you are struggling, get in touch with your HR department. They may be able to provide you with details of an expat assistance programme that provides professional support.
4. Take some time off
This can feel counter intuitive, especially if you feel you haven’t been as productive as you should be but taking a break from work is a helpful way to overcome burnout. While you are off try to do things you enjoy and get outside as much as possible. Reconnect with nature, even if it would not be your first choice. Being outside has been shown to boost energy, enhance creativity and restore focus.
5. Take a break from technology
Although the internet has revolutionised the way we work, constant connection does not provide us with enough time to switch off. Dedicate some time each day to step away from your computer, put your phone away and avoid checking social media. Ideally stay away from screens for the two hours before you go to sleep. It will really improve the amount and quality of the rest you get.
6. Get creative
When you were a child were there creative things you enjoyed? It may have been art, crafting, dance or playing music. If you have lost touch with these things, consider reconnecting. If nothing springs to mind, try something new. Creative hobbies have been shown to help us manage stress, they are good for our brain and provide a reason to take a break from work.
7. Sleep more
It is estimated the average adult requires 7-8 hours of quality sleep a night. If you are not getting this, conduct a sleep audit to understand why not? If you have children, you may be good at building a good sleep routine for them but what about yourself? We all benefit from a bedtime routine. Some simple steps to follow include:
- Getting up at the same time every day [yes even at weekends]
- Allowing screen free wind down time of at least 30 minutes
- Try relaxation methods like meditation
- Wind down in a dimly lit room
- Don’t toss and turn if you can’t sleep, get up and stretch, read or another calming activity until you feel tired.
There is no doubt we are living through a time where many of us are facing challenges personally and professionally we may never have encountered before. If you feel it is becoming too much and you are suffering from burnout, act now. Taking time to heal will pay dividends in the overall success of your assignment.
At Allianz, our international healthcare plans are designed with expats in mind. Offering expats access to professional care 24 hours a day. Contact us for more information.
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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.
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