How to Manage Stress and Regain Work-Life Balance
A Guide for Expats
Trying to kickstart some healthier lifestyle habits doesn’t just mean long walks and good eating. It may also mean addressing your time at work and making sure you’re achieving that elusive thing: work-life balance. Having a good work-life balance could mean the end of stress — but how can someone actually put that into practice, especially if you’re not living in your country of origin?
Moving to a new country is exciting, but can also bring significant stress. Navigating a new culture, handling language barriers, adjusting to different work environments… all of these take a toll on mental and physical health. In the quest for career success, it’s easy to let work take over and lose sight of the balance needed to maintain a fulfilling life outside the office. If you're an expat feeling overwhelmed, it's essential to prioritize self-care, manage stress, and cultivate a healthier work-life balance. Here are our key strategies to help you regain control.
Set Boundaries with Work
As an expat, the desire to prove yourself in a new environment can sometimes lead to overworking. Whether you’re adjusting to a new corporate culture or trying to make a positive impression, it's easy to say "yes" to every task that comes your way. However, this can quickly lead to burnout.
To regain balance, it’s crucial to establish clear boundaries between work and personal life. This could mean setting specific work hours, turning off email notifications during personal time, or communicating openly with your manager about your workload and limits. By learning to say "no" and prioritize tasks, you create space for your personal life, which is essential for long-term productivity and happiness.
Build a Support Network
One of the greatest challenges of living abroad is the sense of isolation. Being far from friends and family can make you feel disconnected, which adds an emotional layer to stress. However, building a local support network is key to combating this.
Take the initiative to meet other expats and locals. Join social groups, attend events, or participate in online communities where you can share experiences and seek advice. It’s also important to stay in regular contact with loved ones back home, whether through video calls, messages, or visits when possible. A strong support system can provide emotional grounding, alleviate feelings of loneliness, and offer different perspectives on how to manage your stress.
Prioritize Self-Care
Self-care isn’t just about indulging in occasional treats; it's about cultivating habits that nurture your physical and mental well-being on a daily basis. For expats, this might include adapting your self-care routine to your new environment. If you’ve moved to a city with a different climate, finding time for outdoor activities like hiking, cycling, or simply walking in nature can reduce stress and boost your mood.
Regular exercise, proper nutrition, sleep, and mindfulness practices (like meditation or yoga) are also essential components of self-care. Setting aside time for yourself, even if it's just a few minutes a day, can help you feel more balanced and in control, especially when everything around you feels unfamiliar.
Embrace the Local Culture
One of the advantages of being an expat is the opportunity to immerse yourself in a new culture. Yet, for many expats, adapting to cultural differences can be a source of stress. Language barriers, different work practices, and unfamiliar social customs can feel overwhelming at first.
Instead of seeing these differences as obstacles, view them as opportunities for personal growth. Learning the local language (even basic phrases) can significantly improve your communication and ease cultural friction. Also, try to embrace local customs and take part in social activities that interest you. Whether it’s enjoying the food, attending festivals, or exploring the country, engaging with the culture can help you feel more grounded and less stressed.
Practice Time Management and Flexibility
Living abroad can disrupt your usual routines, and with the demands of both work and daily life, it can become difficult to juggle everything. Effective time management is critical for managing stress and ensuring a good work-life balance.
Use tools like digital planners, task lists, or time-blocking techniques to organize your day and prioritize your tasks. However, it’s equally important to remain flexible and adjust your plans when unexpected situations arise. For instance, when your work schedule demands more time, find ways to make up for it later in the week, perhaps by taking a half-day to relax or attend to personal matters. The key is to allow yourself the flexibility to adapt, while still prioritizing what’s important to you.
Living abroad comes with unique challenges, but by being proactive about managing stress and establishing a healthy work-life balance, you can thrive as an expat. Setting boundaries with work, building a support network, prioritizing self-care, embracing the local culture, and practicing time management can all help you regain control over your life. Remember, you’re not alone in this journey — many expats face similar struggles, and with patience and persistence, you can overcome them. The goal is not just to survive abroad, but to truly live and flourish in your new home.