How To Avoid Expat Burnout When You Relocate To A New Country to Advance Your Career

The thrill of exploring uncharted territory, soaking up new cultures, and starting fresh is intoxicating—but let’s be real, it can also feel like riding a rollercoaster without a seatbelt. The emotional highs are exhilarating, but the lows? They can knock the wind right out of you. When relocating to a new country, a challenging life transition, expat burnout appears to be significantly more severe than regular burnout experienced by non-expatriate employees.

• 54% suffer from insomnia
• 53% report a loss of interest in usual activities
• 51% have difficulty concentrating
• 48% experience feelings of worthlessness
• 48% report a loss of self-confidence
• 37% report appetite or eating disorders

From the Expat Insider Survey by InterNations: Annual survey conducted by InterNations, the world’s largest expat network with over 4 million members Latest edition: 2023, surveying 12,065 expats representing 177 nationalities in 181 countries

Thirty years ago, I moved 11 000kms away from everything and everyone I knew, to a new country, a new language, a new culture, and a new job.

For years I dreamt of adventure, of the limitless opportunities and possibilities that moving to a different country could offer. But the reality was far from the romantic experience I’d imagined. Everyone talks about the thrill of moving to a new country, but no one warns you about the hollow ache when you realise you’ve got to make this work, on your own.

For the first few years, every conversation felt like being a guest at someone else’s dinner party, smiling at jokes I didn’t understand. There were moments I’d stand in a crowded room and feel like a ghost—there, but not there. Invisible.

Thirty years later, I look back with wonder at my younger self—the young woman who persevered and fought to prove everyone wrong who was convinced she’d never make it. I did make it, but I learned a lot about burnout along the way and the ghost of my old insecure self still hovers at the edges of my consciousness.

If you are moving to a new country and are determined to avoid expat burnout, you need to know what triggers it:

1. The Often Overwhelming Cultural Adjustment Needed
Adapting to a new culture often presents a significant challenge. Beyond learning a new language, you must navigate unfamiliar social norms, customs, and daily routines. Simple tasks, like grocery shopping or stopping for a coffee with a new friend, can become sources of stress. Dietary changes and even the unspoken rules of communication can amplify this tension. This constant need to adjust can leave you feeling overwhelmed, creating a sense of cultural dissonance that quickly leads to burnout.

2. The Debilitating Work-Related Pressures
Many expatriates relocate for career opportunities, but these opportunities often come with added pressures. Working in a foreign setting can mean facing high expectations from both home and host organisations, unclear job roles, and an increased sense of responsibility to remain as productive as before your move. The pressure to excel in an unfamiliar environment can exacerbate stress, particularly when you struggle to balance the demands of work with the challenges of settling into a new country.

3. The Paralising Isolation and Numbing Homesickness
Being far from family, friends, and familiar surroundings can leave you feeling isolated. The lack of a close support network in a foreign country often leads to feelings of loneliness, intensifying homesickness. This emotional disconnect can induce burnout, as you might struggle to find new support systems while also maintaining relationships back home.

4. The Constant Need To Adapt
Life abroad is not just about adjusting once—it’s an ongoing process. From navigating new bureaucracy to understanding the healthcare system and tax laws, you face continuous challenges that can become exhausting. Everyday activities, like managing finances or simply getting from point A to point B, can feel more complex than they were in your home country, leading to emotional exhaustion.

5. Your Own Unrealistic Expectations
High-achieving expats may set lofty goals for themselves in terms of how quickly they integrate into the new culture or succeed professionally. This can create unrealistic expectations, leaving little room for the natural challenges that come with cultural adaptation. When expectations don’t align with reality, feelings of failure and frustration can arise, further fueling burnout.

Take the Quiz: To find out if you are resilient enough to avoid burnout Click Here

“Relocating to Germany with my family seemed like a dream come true, but the reality hit hard. While I was dealing with a demanding new job, my wife was struggling to find work, and our kids were having trouble adjusting at school. The stress was overwhelming, and I felt like I was failing everyone. A colleague recommended a course on expat resilience, which was a game-changer. It taught me how to manage expectations, both my own and my family’s. We started exploring our new city together on weekends, making it an adventure rather than a chore. It took time, but we’ve built a wonderful life here. My advice? Be patient with yourself and your loved ones during the transition.” Carlos R., 42, Marketing Executive

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If you have moved to a new country and are experiencing symptoms of burnout, you need to know how to address it:

1. Identify the Root Cause
The first step to addressing burnout is understanding what’s causing it. This may require deep reflection to pinpoint what specifically stresses you, whether it stems from cultural adjustment, work pressure, or feelings of isolation. Gaining clarity can help you find appropriate solutions.

2. Prioritise Self-Care
Physical health directly influences mental well-being, making an efficient self-care routine essential. You really should at least prioritise exercise, eat a balanced diet, and get sufficient rest. Incorporating mindfulness practices, such as meditation, can also help manage stress and provide a sense of grounding amid the chaos of relocation to a new country.

3. Seek Social Support
Forming a strong social network in the host country is crucial. Connecting with fellow expats through online forums or local meet-ups can be your lifeline. Join natives in local groups – whether it’s a yoga class, a trivia night, or a cooking group—find activities that bring you joy and help you make new friends. Shared interests = instant conversation starters. Volunteer. Volunteering isn’t just about giving back—it’s a great way to meet people and feel connected to your new community. Maintaining contact with family and friends back home is important, but it’s equally vital to cultivate meaningful relationships locally, allowing you to feel more integrated into your new environment.

4. Explore Your New Home
One of the most effective ways to combat the stresses of relocation is to embrace your new environment. Make time to explore your new surroundings—whether through sightseeing, trying local cuisine, or engaging in cultural activities. This can create a sense of excitement and discovery, by replacing anxiety with curiosity.

5. Keep Your Expectations Realistic
It’s essential to recognise that adjusting to a new culture takes time. Instead of setting unrealistic expectations for rapid cultural immersion or immediate professional success, you should give yourself permission to learn and grow at a manageable pace. This mindset shift can reduce some of the pressure you place on yourself.

6. Maintain a Healthy Work-Life Balance
Creating boundaries between work and your personal life is critical. Flexible work arrangements or setting clear limits on working hours can prevent job stress from overwhelming other aspects of life. Finding time for hobbies, relaxation, and personal exploration can help ensure a balanced lifestyle.

7. Seek Professional Help When Necessary
When the stress becomes unmanageable, seeking professional support can be invaluable. Many expats benefit from working with mental health professionals who understand the unique challenges of living abroad. Specialised counselling services tailored for expats can provide strategies for managing stress and navigating the emotional complexities of relocation.

8. Stay Positive
Surrounding yourself with positive, supportive people can make a huge difference. Whether these are friends, coworkers, or fellow expats, having a community of people who lift your spirits and encourage a positive outlook can help you reframe challenges as growth opportunities.

“When I first moved to Japan for work, I was thrilled about the opportunity. But after a few months, the excitement wore off, and I found myself struggling with the language barrier and feeling isolated. I was working long hours to prove myself, barely sleeping, and neglecting my health. It wasn’t until I read about expat burnout that I realized what was happening. I started prioritizing self-care, joined a local expat group, and began Japanese lessons. It made a world of difference. Now, three years in, I feel at home in Tokyo and love my life here. Remember, it’s okay to take it slow and ask for help when you need it.” Sarah M., 34, Software Engineer

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Final Thoughts

Relocating to a new country is tough—but it’s also the chance to reinvent yourself in ways you never imagined. Every obstacle you face in a new country teaches you resilience, patience, and flexibility—qualities that not only help you survive but thrive in your new environment. By taking intentional steps to lower your stress levels, and build strong support networks, you can avoid burnout and turn what might now feel overwhelming into an empowering adventure. Thriving as an expat isn’t so much about avoiding difficulties; it’s about learning to handle them with determination and optimism. With the right mindset and strategies, you can create a meaningful, fulfilling, and balanced life abroad.

If you start to feel a little lost along the way, my Figthing Fit and Back from Burnout during a Life Transition course might just be the compass you need to navigate your new adventure. It will equip you with practical tools to prevent burnout by building emotional stability and adaptability. In this course, I share the strategies I used to cope each time I moved to a new country. You’ll discover how to reframe challenges as opportunities for personal growth, helping you maintain a positive outlook even in difficult times. You’ll find out how to create a balanced lifestyle, making sure you can manage professional demands without sacrificing your well-being. Following this roadmap, you’ll develop the resilience you need to thrive in your new environment, avoiding the pitfalls of burnout.

“Moving from Nigeria to Canada for my Ph.D. was exciting, but I wasn’t prepared for the culture shock and academic pressure. I felt like an impostor, constantly comparing myself to my peers and pushing myself to unhealthy limits. The long, dark winters didn’t help either. I was on the verge of quitting when my advisor noticed my struggle and referred me to the university’s international student support services. They connected me with a mentor who had been through similar experiences. Learning to set realistic goals, practicing mindfulness, and building a support network of fellow international students turned things around for me. Now, I’m thriving both academically and personally. Don’t be afraid to reach out for help – there are people and resources available to support you.” Aisha K., 28, Graduate Student