Once you have decided to become an expat, you may experience some mixed feelings. On the one hand, you’ll probably feel the thrill of adventure, be excited about a new country, and a different culture. You’re on a path to get out of your comfort zone, as we are so often encouraged by our culture to do. Sometimes, this also comes with Expat Blues.
On the other hand, you may have heard stories about expats having trouble settling in their adopted country. Of course, migrating to a new country can come with culture shock, it’s a new lifestyle, new food, new ways of living your daily life. Going to the doctor is not the same, you won’t find the same items in supermarkets, the language, weather, vibe of the country, everything can radically shift from what you’re used to. It’s like being born again.
We at Urban Index have had these same experiences in several countries, like Qatar, England and France. We are the first to acknowledge that these feelings are very valid. It can be so hard to find your place in your new world. You never know what to expect, what to do and how to react. Looking back, especially in Qatar, it was a true culture shock for Amaury.
What you can do to prevent Expat Blues
Before you leave
- Get to know the culture (movies, books, politics, radio, newspaper) a little before moving. This can help get you excited about your destination as well as inspire to you dig deeper once you arrive.
- Try to find your home, or narrow down where you’d like to live (Housing Archives). Knowing which neighbourhood you’ll relocate to helps reaching out to the right social groups or meetups.
- Check with your company, if you’re being transferred, to see how they can help you. You can find out if there are other expat starters at the same time you can team up with to make the transition easier.
- List the admin procedures you’ll need to deal with (link to the 30 days articles) and create a to-do list for yourself. Having a clear roadmap takes away from stress and scrambling to navigate the administration later.
- Learn the language. Having even a little bit of knowledge will be much appreciated by the locals once you arrive.
- Contact everyone you know in the city you’re heading to or people who know people, try and make friends and get in touch with new people in groups on social media (Making new Friends). Having a cold start is okay, you can manage, but already having a few points of contact ahead of time is even better!
Once you’re in the country
- Get enough sleep. We can’t stress enough how helpful it is to be well rested with the energy it requires to get started in a new place.
- Exercise. Exercise gives you endorphins. Endorphins make you happy.
- Be careful not to drink too much alcohol outside of social situations. This is a common symptom for people with expat blues, preventing it from the outset is always a good idea.
- Join groups to connect with other people. If you’re in doubt, head to a library, there are many events scheduled each week.
- Regularly touch base with your friends and family back home. You can share your adventures, your struggles, the new things you discovered and more!
- Explore the town and learn to get to know the city you live in now. Each city comes with a rich history and interesting monuments, galleries, shows and events, learn more about its offering.
- Minimise social media outside of using it to meet new people or get involved in social events. Social media can be toxic, especially if you are struggling and are bombarded with fake, idealistic pictures of happy, carefree people.
- Remind yourself why you’re decided to move. Try and focus on the positive things that happen every day. Emma, an expat in Paris, celebrates each Wednesday by sharing all the nice things that happened to her that week on her instagram, including her mission to try 52 different types of cheeses in 52 weeks in 2022.
- Cook the meals you like or adapt local recipes to your liking. Food can be a great way to get in touch with local culture or even learning about their history – take the croissant in France for example, which then may inspire you to research other famous expats.
Recognise the symptoms of Expat Blues
- Lack of motivation and productivity
- Poor sleeping schedule and exhaustion
- Bad diet and an upset stomach
- Mood swings and emotional outbursts
- Sudden social anxiety and withdrawal
- Changes in energy levels
Dealing with the symptoms
On your own
- Ask for help! Let people around you that you’re struggling, many will offer their help. If you know what you need, don’t be afraid to share your needs with them.
- Find other expats and ask them if they have experienced similar feelings, and how they dealt with them. Most expats will have had experiences with loneliness and will be empathetic to your situation.
- Try to exercise. Doing a physically demanding activity can help not only distract you for a little while, but also make your body release endorphins, which will improve your mood overall.
- Be kind to yourself.
Seeking the help of a professional
- Doctolib has a plethora of mental health professionals, download the app and search by specialty & language spoken