Battling Depression While Living in a Foreign Country
It's not surprising that depression among expatriates is common. Loneliness, anxiety, and overwhelm are typical parts of living in a new country. Expat depression is a term that encapsulates the period of feeling sad or down when people move overseas. With global turmoil and an (improving?) pandemic upon us, it's no surprise that cases of stress, anxiety, and isolation amongst the expatriate community are on the rise.
Expats are at high risk for depression. Separation from family and friends, lack of familiarity and support, challenges with a new culture, unfamiliar language and customs - these factors all contribute to the stressors experienced by people living away from their home country. Additionally, anxiety and stress can be caused by exposure to poverty, violence, suffering, death, and disease risk depending on the land.
As someone living far from my home country of India, homesickness is a feeling I'm quite familiar with. To some, my life may seem glamorous. Work is satisfying, and I have a fantastic social group. But the truth is, I often crave the meals and customs that remind me of home.
Here are three tips for if you're struggling with depression while living abroad:
Get active! Explore your new country and get outside. Getting your heart rate up will release endorphins, and you'll develop a connection to your new home.
Create and maintain a routine. What time do you get up? How does your day look? Creating some predictable structure in your day can help you manage anxiety.
Stay connected to home. I'm so grateful for apps that allow me to easily stay in touch with my family, who's over 7500 miles away! I always use video calls, audio calls, email, or old-fashioned mail to communicate with my loved ones. Staying connected is essential because it helps me feel supported.
The more challenging answer is to reach out. Join a workshop or try to explore your new culture through courses. Maybe you'll even meet other expats who get it! Social media has a lot of groups for people who are struggling to meet new people. Reaching out is not easy because it requires stepping out of your comfort zone, but I promise it's all worth it when you find a supportive and inclusive community. Don't give up!
