The expat life may seem idyllic, but the reality is often more complex. Adjustment struggles, overwork, and overcommitment can quickly take their toll. From the moment they move abroad, many expats feel pressured to succeed at all costs, sometimes at the expense of their health and well-being. So how can expats prevent and manage the risk of burnout? The key lies in understanding what drives it and adopting proactive strategies. And if signs of exhaustion start to appear, taking a step back and seeking medical advice is crucial.
Burnout was first conceptualized in the 1970s by American psychoanalyst Herbert J. Freudenberger. It is a state of professional exhaustion characterized by intense fatigue, loss of control, and the inability to perform routine tasks. The professional slowly burns out, like a candle consumed until nothing is left.
Here are the most common symptoms of burnout:
Physical symptoms: constant fatigue, insomnia, migraines, stomach aches, back pain, etc.
Psychological distress: feelings of emotional emptiness, anxiety, isolation, difficulty concentrating, lack of motivation, the sense of being overwhelmed by tasks, etc.
Keep in mind that burnout is not the same as depression, although it can sometimes lead to it.
While expat burnout generally begins in the workplace, another type is increasingly recognized: parental burnout. Trailing spouses are particularly at risk.
According to a 2023 study, 96% of expatriates report experiencing burnout. The most stressed expats are those working in major business hubs in Asia (Hong Kong, Singapore) and the Middle East.
Like all workers, expats are exposed to heavy workloads and poor management, two well-known burnout triggers. However, living abroad presents unique challenges, including adapting to a new environment, social isolation, the pressure to prove oneself, and navigating different workplace cultures.
For some, losing their job could mean the end of their entire life abroad. Without a backup plan, they cling desperately to their work, even when it gradually consumes them. These challenges make expatriates particularly vulnerable to burnout.
How can you prevent burnout? Here are our tips for avoiding it when living overseas.
Burnout prevention begins even before setting foot abroad.
Choosing the right destination
As we’ve seen, burnout particularly affects expats in Asia and the Middle East, where long working hours and isolation are common. Be aware of these risks before signing your contract.
If possible, prioritize destinations that offer a healthier work-life balance, such as Denmark, Finland, Ireland, or New Zealand.
Choosing a country closer to home can also help. You’ll feel less culturally isolated and be able to visit loved ones more often.
Preparation before leaving
Before you go, research your host country’s culture. Understanding cultural differences can help reduce culture shock.
Plan the administrative and logistical aspects of your move to minimize stress once abroad. To ensure a smoother transition, organize housing, moving logistics, visas, insurance, and other necessary details in advance.
Building a support network
Don’t wait too long to connect with expat communities and share experiences.
Staying in touch with family and friends back home is also essential.
Once you’re settled, here are some practical tips for stressed expatriates:
Establish well-being routines (meditation, yoga, painting, etc.).
Exercise regularly.
Allow yourself downtime and dedicate it to restorative activities, such as exploring your new country.
Pay attention to your body and emotions to catch the early signs of burnout.
Allow yourself to slow down.
Set clear boundaries between work and personal life.
Identifying early symptoms is crucial to preventing and managing burnout abroad. Overcommitment, persistent fatigue, concentration difficulties, lack of motivation or energy, along with headaches or back pain, are all red flags.
To help, you can take this free test based on the Maslach Burnout Inventory (MBI), developed by Christina Maslach and Susan Jackson.
Responding quickly is key to recovery. Here are the steps to take:
Consult a doctor and talk openly about how you’re feeling.
If permitted under local law, the doctor may prescribe sick leave.
Don’t isolate yourself; talk to loved ones or other expats.
Take a step back from your work to identify the main stress factors and find ways to work more calmly.
Inform your employer and colleagues so your workload can be lightened.
Facing burnout while living abroad is a serious challenge, but with proper preparation, support, and strategies, it can be both prevented and managed. At the first signs of stress, don’t hesitate to reach out for help. Seeking support is not a weakness, but an act of courage.
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