Mental Health Challenges of Being an Expat: What No One Talks About

Exploring new countries

Feeling anxious, lonely, or lost while living abroad? Discover the common mental health challenges expats face and learn psychologist-backed strategies for emotional resilience.

Unpacking the Suitcase: Mental Health and the Expat Experience

Moving to a new country can be exciting—but also emotionally overwhelming. Whether you're chasing a career opportunity, following love, or simply exploring the world, the psychological effects of expat life often catch people off guard.

As a psychologist who works with international clients, I’ve seen how the expat experience can subtly erode well-being. In this article, we'll explore the top mental health challenges faced by expats, along with strategies to cope, connect, and thrive.

1. Grieving the Life You Left Behind

Even if you chose to move abroad, that doesn’t erase the grief. Expats often experience a form of ambiguous loss—you haven’t lost a person, but you've lost routine, familiarity, and a sense of belonging.

Common signs of expat grief:

• Unexpected waves of homesickness

• Nostalgia triggered by small things

• Difficulty finding joy in the present

Tip: Give yourself permission to grieve. Journaling, talking with a therapist, or creating personal rituals (like a monthly “memory night”) can help process that loss in a healthy way.

2. Culture Shock and Identity Confusion

Adapting to a new culture can trigger anxiety, even if you’re well-traveled. This emotional rollercoaster is called culture shock—and it’s not just about customs or food.

You might feel:

• Incompetent doing basic tasks

• Frustrated by unwritten social rules

• Disconnected from both locals and fellow expats

Tip: If you’re Googling “how to overcome culture shock as an expat,” the first step is naming the discomfort without judgment. You're not failing—you're adjusting.

3. Expat Loneliness: Alone in a Crowd

One of the most pervasive expat mental health issues is chronic loneliness. You may be surrounded by people but feel emotionally isolated.

Risk factors for expat loneliness:

• Language barriers

• Superficial friendships

• Time zone differences with family and friends

Mental health support tip: Seek out local or virtual expat support groups. Platforms like Meetup, Internations, or expat-focused therapy services can provide safe spaces to share honestly.

4. The Pressure to Be “Grateful”

Many expats feel guilty for struggling:

“I’m lucky to be living abroad. Why do I feel so anxious?”

This internal pressure to be grateful can silence real emotional pain—and even contribute to high-functioning depression or imposter syndrome.

Reminder: Your struggle doesn’t make you ungrateful. It makes you human.

5. Who Am I Now? The Identity Tug-of-War

Living between cultures can create a beautiful, complex identity—but also a painful sense of rootlessness.

Expat identity challenges:

• Feeling like a “foreigner” everywhere

• Losing touch with your original culture

• Not knowing where (or if) you truly belong

This is especially common among long-term expats, digital nomads, and third-culture kids.

Mental Health Tips for Expats

If you’re living abroad and struggling with emotional well-being, here are a few tools to help:

1. Therapy: Seek out expat-specialized or online therapists (like BetterHelp, TherapyRoute, or local expat clinics).

2. Community: Prioritize quality over quantity—one or two genuine friendships can go a long way.

3. Routine: Build anchors into your week (same café, workout, phone call home).

4. Self-Compassion: Treat yourself with the same kindness you’d offer a friend going through change.

   
   

Final Thoughts: You're Not Alone

Mental health challenges for expats are more common than you think—and nothing to be ashamed of. Adjustment takes time, and it’s okay to ask for support.

The courage to live abroad doesn’t mean you have to do it all alone.

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Farah Kurji has both personal and professional experience with ex-pat experiences. She is grateful to come along side you to support you in achieving the life you want it to be.