Living abroad can mean discovering new places, building relationships and enjoying experiences you once only imagined. It can also mean missing familiar faces or finding your feet in a culture where everyday tasks take more effort.
For World Mental Health Day 2026, the theme, “Lived experiences heard: real voices, real change,” is a reminder to make space for people to share what mental health means in their own lives. Listening without judgement can help us understand what support people actually need.
At APRIL International, we recognise that looking after your health abroad includes your mental wellbeing. Taking time to prepare, build connections and understand your options for support can help you care for yourself wherever you live.
Why mental health matters for people living abroad
There is no single way to feel about life in a new country. You may feel settled at work but lonely at weekends, or enjoy your surroundings while finding the language barrier difficult. Feeling grateful for an opportunity does not mean you have to find every part of it easy.
Other people may see the photographs and adventures without seeing the uncertainty behind them. That can make it harder to admit when you are struggling. Making room for honest conversations starts with recognising that someone else’s experience may be different from your own.
Dr Sonia Sabanowski, Regional Head of Medical, APRIL International, reflects on why those conversations matter:
“For me, it's important to remember that it's okay not to be okay. Listening to people's lived experiences helps reduce stigma, build trust, and remind people that they are not alone in what they are facing. It also encourages more open conversations about mental health.”
Preparing for change before departure
Alongside the practical details of a move, think about what helps you feel supported. Who would you turn to after a difficult day? Which familiar routines would you like to keep? Discussing these questions before departure can help you plan for the emotional side of life abroad.
Research how to access healthcare in your destination, including mental health services. If you already receive care, speak with your treating professional about continuing it after your move. Check your insurance arrangements and keep useful contact details somewhere easy to find.
Leave room for adjustment, too. You do not need to feel at home immediately or measure your progress against someone else’s experience.
Finding support and making space for honest conversations
Being supported starts with being able to say how things really feel. You might choose a friend, family member or someone you have met locally. Share as much or as little as feels right; you do not need to have everything worked out before starting a conversation.
If someone confides in you, listen without rushing to compare experiences or offer a solution. Ask what would help, rather than assuming you know. Respect their privacy and their choice about what to share.
Staying in touch with people back home and joining a local activity can also create regular opportunities for connection. The aim is to find relationships in which you feel comfortable being yourself.
Looking after your wellbeing day to day
Small routines can give your day a sense of familiarity. Make time for activities you enjoy, get outdoors when you can and create a calming routine before bed. A short breathing exercise may also help you pause during a stressful moment.
Choose manageable habits that suit your circumstances, and give yourself permission to adjust them. A difficult day does not undo the steps you have already taken.
For more ideas, explore APRIL International’s mental health guide for life abroad, which shares practical actions around time outdoors, breathing, connection, sleep and self-kindness.
Seeking professional support abroad
Everyday habits and conversations with friends or family can be helpful, but professional support may also be needed. If you are finding things difficult, speaking with a counsellor, psychologist or another qualified mental health professional can give you space to explore your feelings and find ways to manage the challenges you are facing.
You do not have to wait until you feel overwhelmed to reach out. Whether in person or through a remote consultation, talking to someone can be a useful step towards getting support that suits your needs.
Taking care of yourself wherever you live
There is no single story of mental health abroad. Listening to people’s lived experiences helps us recognise different needs and make room for more honest conversations.
This World Mental Health Day, check in with yourself and the people around you. You do not need to have all the answers to make someone feel heard, and you do not have to navigate difficult moments alone.
Listen. Learn. Support.
