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Moving to a new country can be exciting, but also brings a lot of change - new job, new culture and new routines. All of this can create extra stress for expats. This blog explains ehat expat stress cna look like in everyday life, the common signs and symptoms to watch out for, and how ongoing stress can affect both your health and your work. It then shares simple, practical ways to manage stress, like cutting back on caffeine and alcohol, eating well and staying connected with family and friends.
How to cope with expat stress
Living abroad as an expat can be stressful, especially in the beginning. Having to continuously adapt to new surroundings and new challenges can generate a lot of extra stress, making it harder for expats to feel at home. While expat life can be fantastic and extremely rewarding new expats will have to navigate several major life events including:
- Moving house
- Culture shock
- Starting a new job
Taking on all these new challenges can make expats particularly susceptible to stress, from a multitude of sources:
- New workplace
- Changes to home and family life
- New cultural environment
What are the symptoms of expat stress?
Our body’s reaction to stress is similar, no matter what the source. Some of the most common symptoms of stress according to the Mayo Clinic include:
- Disturbed sleep
- Inability to relax
- Upset stomach
- Aches and pains
- Fatigue
- Anxiety
- Lack of motivation
- Over or under eating
- Drug or alcohol abuse
- Angry outbursts
- Social withdrawal
If you are experiencing some of the above symptoms then you may well be experiencing expat stress.
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What is the impact of expat stress for you and your employer?
Although you may be tempted to ignore the symptoms of expat stress, have a coffee and push through, this may have a negative impact on your health in the longer term. Emotional pressure, over a long period, can result in chronic stress which has been associated with health conditions like high blood pressure, insomnia, heart disease and expat depression.
Tips for expat stress management
Avoid caffeine and alcohol
We know this may seem counter intuitive when you are feeling tired and anxious due to stress, but having a second cup of coffee or a post work glass of wine could be exacerbating your stress. Caffeine may increase anxiety and alcohol may leave you feeling worse the next day, both will further disturb already difficult sleep.
Get some exercise
We know expat schedules can be hectic but finding the time to exercise can have a very positive impact on stress. Pick what works for you, it could be a gym session, a walk around the block, a swim at your local pool or hike up your favourite hill or mountain. Although the activity changes none of the things going on in your life, the feel-good endorphins produced will help lower feelings of anxiety.
Eat well
When you are feeling stressed try to eat as well as you can. Often the temptation is to ‘comfort eat’ high carb foods when fresh fruit and vegetables will help your body deal with the physical symptoms more effectively.
Learn to meditate
Meditation is flexible. You can meditate in a moment, ten minutes or over three hours, if you have them to spare. Studies show taking only 10 minutes out of your day to meditate can reduce stress, lower your blood pressure and build the resilience needed to deal with the modern world.
Socialising with family and friends
Reconnecting with family and friends can help improve your stress levels. If you are under pressure in your new role or facing challenges at home, try to make time to be together and do something fun as a family in your new country. If your family aren’t with you, pick a hobby you enjoy and join a group or class. Having a support network while abroad is important for stress management.
Working as an expat there are many places you can seek help for stress:
- Your doctor
- The HR department of your company
- Expat assistance programme
Look after your physical and mental health with a flexible and affordable expat health insurance plan tailored to you with Allianz. Get in touch with us today if you have any questions.
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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.
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.
