So you’re moving. Not just down the road but you’re packing up camp and moving to an entirely different Country. The excitement is palpable, you spend hours Googling restaurants and day trips, then houses and schools. As D Day approaches the excitement wanes and morphs into fear. There is so much to do in the run-up to the move and when you first arrive, suddenly you realize that moving to another country brings its own set of Expat challenges. 

But you are not alone, the challenges you have are the same as the army of ex-pats who have walked before you. I’ve teamed up with Allianz Care to look at some of the steps you can take to help deal with the most common problems of ex-pat life.

Expat depression

This is a biggie, maybe the biggest expat challenge. Almost everyone I know who has relocated – especially if you are following your other half’s job – has suffered some serious blues at some point.

The World Health Organization (WHO) estimate 300 million people worldwide suffer from Depression. Research by Sean Truman, a US-based clinical psychologist found ex-pats were 2.5 times more likely to internalize problems when compared to those who work in their home countries, in short ex-pats experience an increase the risk of developing anxiety or depression whilst abroad. 

I have suffered extreme ups and downs since moving to Africa. You leave your family, your friends, your familiarity. Your husband heads off to work and you try and figure out a way to pass the day without going insane. You decided to hit the supermarket and realise you don’t know how to get there, how to navigate the rules of this society and what half the stuff stocked on the supermarket shelves are. The first 6 months are tough in particular 

After my children were born, I was diagnosed with postnatal depression but my insurer wouldn’t pay out for therapy or medical help. So a hot tip; when choosing International Healthcare, you consider your mental health and choose a plan that offers supports, should you need it.

Common symptoms of depression include:

• Not enjoying life as you usually would
• Feeling hopeless
• Unusual mood swings
• Changes in sleep patterns (sleeping more or less)
• Loss of energy

While we all experience some of the above in certain situations, if the feelings last for an extended period without a specific cause, you may be suffering from expat depression.

There are steps you can take to improve the way you are feeling:

Sleep: try and get enough sleep but avoid sleeping too much. The average adult should get about eight hours a night.

Exercise: Although you may not feel like it, try to get regular exercise. This has two benefits: it may help you sleep better and it is a great way to release endorphins that can help your mood. If you are struggling to get motivated, set an alarm and walk for ten minutes. At the end of that time decide whether to continue or return home.

Limit alcohol: Alcohol can heighten feelings of anxiety and depression, if not immediately then the following day. It is best to reduce alcohol intake or avoid alcohol altogether when you are feeling down.

Talk: one of the most effective treatments for depression is to talk about how you feel. This can be a challenge, especially if you have only just moved to a new country without your usual support network. If you don’t have someone to talk to locally, consider calling home to talk to friends or family. It is also advisable to speak with a professional. Expats who have international health insurance will have access to an expatriate assistance program.

Services provided by the Expatriate Assistance Program include:

• 24/7 confidential professional counselling – available face to face or via phone, video, email and online chat
• Critical or crisis incident support
• Legal and financial support services
• Access to our wellness website

Seek medical help: visit your doctor, explain the situation and seek their advice.

Expat Social life

It can be one of the biggest expat challenges, meeting people socially and forming friendships in your new country. Whether you have travelled alone or with your family, it is important to have friends to spend time with to feel truly settled I’ve written many times about how friends become family as an expat. Making and losing friends whilst abroad has directly contributed to how I feel daily. 

It's really important to make the effort to meet other expats: join one of the many expat online forums and see if there is a group who meets in your city or country. It’s a great way to meet other likeminded people who may be experiencing the same challenges as you.

Whilst we instinctively look for someone just like us to become our new bestie, we are missing the point of the expat experience if we limit our friendships to other expats. Try learning the language, that's a great expat challenge! Language classes are beneficial in two ways. In time you will be able to communicate more easily with locals, hopefully striking up meaningful friendships. But even if your language skills never amount to much more than asking for red wine in Swahili there is a good chance that you will meet others in your class who are also learning.

Expat Careers

While working abroad as an expat, it is common to have concerns about your career. Anxieties can begin before you start your new role; fitting in, organizational culture and differences in how things are done in your new country are all common concerns.

How to overcome ex-pat career concerns?

Key to minimizing career concerns about your role abroad is to get a clear picture of what is involved before you leave.

Speak to:

• Your new employer.
• Other ex-pats in the organization.
• Other ex-pats in your destination country.

Ask questions about work life. Are there differences in social norms? How do you greet people? What is the dress code for work? Will there be opportunities to progress?

If you gave up your career to follow your other half then consider this may be your chance to do that one thing you have always dreamed of but never had the time. Write a book, open an online shop, train as a yoga instructor. If you are missing life as a career person look and see if you too can get a job or a visa in your home country, or if you can consult. 

Healthcare

A survey by HSBC found that 29% of expats worry about healthcare, how they access it and the quality of healthcare in their destination country.

How to overcome healthcare concerns:

• Research healthcare systems in your destination country thoroughly.
• Ensure you have a comprehensive international health insurance
• Plan for the unexpected, ensure your plan includes medical repatriation in case of emergency and an expatriate assistance program if you do struggle to settle in and need some support.

The post Expat living: Four expat challenges and how to overcome them appeared first on The Expat Mummy.