Expat Burnout: How to Recognize, Prevent, and Recover Abroad

How to Stay Healthy, Balanced, and Energized Abroad

Living and working in a foreign country brings many exciting opportunities and rewarding experiences. However, life abroad also brings unique challenges and difficulties that can leave you feeling isolated, overwhelmed, and questioning your decisions.

If left unaddressed, these feelings can lead to expat burnout, a surprisingly common side effect of living abroad. So how can you prevent burnout before it takes hold? And if you’re already experiencing symptoms, what steps can help you recover and start enjoying life overseas again? This article explores practical strategies for both prevention and recovery.

What is Expat Burnout?

Burnout describes a state of mental, emotional, and physical exhaustion that is typically caused by long-term exposure to stress.

Expats are uniquely susceptible to the effects of burnout due to the relatively intense nature of their lives, the challenges they face, and feelings of isolation caused by moving abroad and leaving loved ones back home.

Recent studies have found that mental health issues are a key concern for expats. Indeed, according to a recent Cigna Study, 86% of expats report high stress levels, and 96% experience burnout.

These numbers tend to be higher in Asia, the Middle East, and Africa. For instance, stress levels reach 89% in Singapore and 91% in Hong Kong, around 90% in the UAE and Saudi Arabia, and 94% in Kenya. However, they are much lower in Europe, at 79% in Spain and 67% in the Netherlands.

These numbers make for stark reading. However, interestingly, the same study found that expats are also more likely to be well-equipped to cope with the effects of stress and burnout. Indeed, “globally mobile” citizens had a higher “vitality score” than locals (71.1% vs. 66.7%).

Is Expat Burnout the Same as Expat Depression?

While the terms sometimes get used together, expat burnout and expat depression aren’t the same thing – and knowing the difference can help you choose the right kind of support.

Burnout is usually linked to prolonged stress, often related to work or the challenges of adapting to life abroad. People experiencing burnout may feel exhausted, overwhelmed, or less motivated. However, they usually find relief after resting, taking time off, or setting firmer boundaries.

Depression, on the other hand, is a clinical mental health condition that goes beyond stress. It can affect how you think, feel, and function day to day.

With expat depression, symptoms like persistent fatigue, trouble getting out of bed, loss of interest in activities, and difficulty with basic routines can last for weeks or months and don’t improve simply by resting or taking a break.

Recognizing the difference matters because burnout may respond well to lifestyle changes and better balance, while depression often requires professional evaluation and support. This is especially true if symptoms interfere with your ability to work, socialize, or take care of yourself.

Self-Assessment: How to Recognize the Signs of Expat Burnout

Are you worried that you might be experiencing symptoms of burnout? Or perhaps you’ve noticed a friend or loved one struggling to adjust to everyday life in a new country?

Below is a guide to common signs of expat burnout. However, please note that this self-assessment is meant as a general reference to help you recognize potential signs and should not be considered a clinical diagnosis.

If you have concerns about your mental health, it’s always best to seek guidance from a qualified medical professional who can provide personalized support.

Poor Sleeping Habits

Sleep patterns can indicate underlying mental health issues. Suffering from insomnia, struggling to fall asleep, or waking up in the early hours, unable to fall back to sleep, can all be signs that something is wrong.

Similarly, sleeping too much and being unable to get out of bed can also be symptoms of burnout, indicating it’s time to pay attention to your overall well-being.

Lack of Concentration

Being unable to focus on everyday tasks can also indicate mental health struggles. This typically means a lack of concentration in your working life, but it can also manifest in other parts of your personal life.

For example, if you are unable to complete small tasks around the home, find yourself forgetting things, or spend hours doomscrolling on social media.

Loss of Interest in Activities You Love

Typically, our hobbies are activities that help keep us happy, balanced, and emotionally fulfilled, providing a sense of purpose, relaxation, and personal satisfaction.

However, an early indication that you may be suffering from burnout is when these activities no longer bring you the same sense of satisfaction or enjoyment they once did, or when you start actively avoiding them.

Loss of Self-Confidence

It takes a certain degree of confidence to leave your home country and relocate abroad to start a new chapter of your life, embrace unfamiliar cultures, and pursue personal or professional growth.

But if you’re facing mental health challenges, you may start to question your decision to become an expat or feel like you won’t be able to achieve your dreams in your new home.

This may even affect other parts of your life, such as experiencing imposter syndrome at work or feeling insecure in friendships.

Physical Exhaustion

Expat life can be tiring, but if you are feeling physically exhausted, it may be a sign of a deeper issue.

For example, if you feel constantly tired even after sleeping, experience body aches or headaches, or frequently get sick, you may be dealing with the effects of expat burnout.

Unhealthy Consumption Habits

Developing an unhealthy relationship with food and drink can also be an indicator of expat burnout.

Typically, this could mean overindulging in junk food or drinking too much alcohol as a way to cope with the situation.

However, other issues, such as skipping meals, overeating, or using food or alcohol as a way to cope with everyday stress, can also be concerning.

Social Withdrawal and Isolation

Expat life can be overwhelming at times, and it is important to manage your time according to your energy levels and needs.

However, when you start withdrawing from your social circle, avoiding other people, canceling plans with friends and colleagues, or avoiding contact with loved ones back home, you may be socially isolating yourself.

Increased Irritability and Moodswings

If you’re usually mild-mannered yet feel yourself becoming increasingly irritable over the smallest things, it might be a sign of an underlying concern.

This could manifest as snapping at colleagues, roommates, or loved ones, or becoming overly emotional at the slightest transgression.

You may also experience a lack of patience when navigating cultural differences, adapting to local customs, or struggling with language barriers, which can lead to frustration, misunderstandings, or feelings of isolation.

Tips for Preventing Burnout While Living Abroad

If you feel you may be experiencing some of the effects of expat burnout, or simply want to improve your mental health and well-being in your new home, here are some everyday tips to help you avoid burning out.

Reduce your Workload

It’s only natural that you want to impress as a new employee in a new country. However, this desire to impress can mean taking on too much if you don’t focus on maintaining a healthy work-life balance.

Try to manage your workload effectively, avoid long hours or taking on too much extra responsibility, and speak to your boss or HR if things become too much.

Don’t Do Too Much

Life as an expatriate means exploring a new country and culture. However, while it can be tempting to stack your week with fun and exciting activities, be aware that you cannot do everything.

Indeed, attempting to do so can leave you physically run down and more susceptible to the effects of expat burnout. Try to manage your social calendar to avoid overextending yourself.

Don’t Try to Adjust to Everything at Once

Just because you’ve moved to a new country, it doesn’t mean that you have to adjust to everything from day one.

For example, if you’re struggling with a new language, it’s okay to learn at your own pace. Instead, focus on other important aspects of your cultural adjustment, such as trying the local cuisine, integrating with colleagues, or simply exploring your new home.

Set Realistic Expectations

Always remember there is no perfect city or country, and wherever you choose to live, there will always be challenges. Be realistic with yourself about what you can expect from your new life.

Maybe you won’t learn a new language in a month. Perhaps you won’t earn as much money as you’d hoped straightaway. Try not to focus on these setbacks; instead, focus on the positives of your new home.

Keep in Contact with Friends and Family

Homesickness is a real problem for many internationals living abroad. Keeping in touch with loved ones back home can help stave off homesickness, especially now that it is so easy to stay in touch through social media and messaging apps.

You can even arrange visits from friends and family so you can show them around your new home, helping you feel more supported, connected, and settled in your new environment.

How to Recover from Expat Burnout

If you’ve suffered from some of the effects of expat burnout and want to get back to experiencing all the great opportunities of living abroad, here are some suggestions for expat burnout recovery that will help you start living your best life again.

Start Saying No

In many ways, moving abroad can feel much like an improv class in which you always say “yes”, constantly adapting, learning on the fly, and embracing unexpected challenges.

However, while it’s important to be open to new experiences and cultures, there will come a time in your expat life where you have to start saying no to certain demands, set boundaries, and give yourself time to rest, recharge, and reflect.

If you’re working full-time in an office, try to keep a few evenings a week free to relax with a good book or your favorite series, and you’ll find yourself appreciating your busy evenings even more.

Reassess Your Relationships

Meeting new people and making new friends from around the world is one of the best things about living abroad.

However, when living in a new environment, it can be tempting to simply make friends with everyone and anyone to avoid being alone. This can mean falling into friendships that are unhealthy or superficial.

If you find yourself in these types of friendships, it might be time to limit the amount of time you spend together or start looking for new friendships that you find more fulfilling.

Prioritize Your Well-being

When starting a new life abroad, it can be all too easy to ignore your own health and well-being in favor of exploring the many opportunities in your new home.

However, failing to prioritize your well-being, both mental and physical, can lead to long-term issues.

Try to make time for yourself and your own emotions. This could be something as simple as keeping a journal, joining a mindfulness class, or signing up for your local gym.

Make Time for Your Favorite Hobbies

Pursuing your hobbies is a great way to spend your free time, especially as an expat living abroad.

Whether you play Dungeons and Dragons, paint with watercolours, or kayak in your spare time, continuing these activities is an excellent way to stay mentally and physically active, and bring some much-needed calm to your life.

Keeping up with your hobbies is also a great way to make new, like-minded friends and to explore your new home through a different lens.

Switch Off

Social media platforms can be a mental health minefield at the best of times. This is especially true for expats, particularly if you’re working remotely and spending much of your day on a screen.

To avoid the negative impacts of social media, limit your daily use and prioritize meaningful connections and conversations over doomscrolling.

If you struggle with sleep, avoid screentime before bed, as this should help your brain naturally switch off from the day.

Be Honest with Yourself and Others

As is the case in any walk of life, it’s important to find a support network you can turn to when things get rough.

However, as an expat, the first step to creating this support network is to be honest with yourself and loved ones about the challenges you face in your everyday life.

No country, culture, or job is perfect, and opening up about these challenges to friends and family will allow them to give you much more effective support.

Book a Getaway

The everyday realities of living in a foreign country can be tough, and often the best way to give yourself a break is to get away from it all for a few days.

Even a long weekend away can give you enough time to clear your head and gain a fresh outlook on the challenges you face.

This can also be an excellent way to experience a different city or region through the eyes of a tourist rather than an expat, which might, in turn, give you a new perspective on your chosen home.

Seek Professional Help

If you’ve tried self-care strategies for expat burnout and are still struggling, it may be time to seek professional support.

Speaking with a qualified therapist, counselor, or medical professional can provide guidance, coping strategies, and a fresh perspective on the challenges of living abroad.

When planning your move, make sure your international health insurance includes mental health support.

Knowing you have access to counseling or therapy if needed can help you stay balanced and confident as you adjust to life in a new country.

Coverage levels vary, with higher-tier plans often offering broader limits and optional wellness modules that include therapy, counseling, and psychiatric care.

Reviewing your policy carefully ensures you know what’s included and lets you combine professional support with your own self-care strategies.

Staying Healthy and Supported as an Expat

Living abroad offers incredible opportunities, but it can also bring stress, isolation, and moments of overwhelm. Experiencing burnout doesn’t mean you’re failing – it’s a normal part of the expat journey that can be managed and overcome.

By combining practical self-care strategies, realistic expectations, and professional support, you can regain balance and enjoy life overseas. Setting boundaries, nurturing relationships, and keeping up with hobbies all help maintain your well-being.

Your international health insurance can play a key role in this support. Many global medical plans include mental health coverage, with higher-tier plans often offering broader limits and optional wellness modules for therapy, counseling, or psychiatric care.

This can provide peace of mind, knowing that you can seek professional help without worrying about cost or access barriers, even while living far from home.

Reviewing your plan also helps you understand what’s included, how to make claims, and how to access professional help quickly, so you can focus on maintaining your overall well-being abroad.

Taking proactive steps, whether through self-care, social connection, or using your health coverage, empowers you to face challenges confidently and thrive in your new home. With the right preparation and support, you can not only cope with the demands of expat life but truly enjoy it.