An expat's life seems to be a constant game of push and pull. Working and living abroad offers unique opportunities for personal and professional growth and cultural immersion. But it is also filled with challenges: emotional, financial, and personal. So, what should expats do to find balance? And is it even achievable?
A recent study by Cigna Healthcare reveals something most expats probably know already: most expats have stressful lives. More than that, they are also more prone to burnout at work. But it's not all bad news. Expats can boast higher vitality scores, which helps overcome burnout faster.
Why are expats more stressed?
The study shows that expat stress levels are at 86%, and burnout is at 96%. Stress levels also seem to be location-based. Thus, expats in the Asian professional hubs of Singapore and Hong Kong are the most stressed (89% and 91%, respectively). Europe, on the other hand, seems to be the least stressful destination for the globally mobile.
The study also identifies the biggest stress factors for expats abroad. These are:
Financial challenges
Financial stress may come in many forms when living abroad. Expats need to adjust to new currencies, exchange rates, banking and tax regulations, and more. Getting accustomed to a new cost of living also requires flexibility and attention.
Marina and Pavel moved to Antalya, Türkiye, two years ago. Just when they got settled in their new home, inflation hit, accompanied by a substantial price hike for most goods and services. "Our expenses tripled overnight. Our landlord instantly increased the rent, so we had no time to get ready. As we were dealing with that, our kids' tuition for the next semester went up. We found ourselves in a very stressful situation and had to ask friends for help."
Feeling homesick
No matter how skilled expats become at adapting and adjusting, there often is no escaping missing home. And while it may start as a subtle melancholic feeling at the back of your mind, homesickness can also transform into a general dissatisfaction with your new destination. This often leads to feelings of anger and irritation, driving up stress levels.
Trouble finding work/life balance
Moving abroad often means that expats will have to accept the rules of the game. If the work culture in their new destination requires longer hours, they will need to adapt and tweak their personal habits. Moreover, when living abroad, expats will most likely have additional responsibilities related to arranging and managing their new life. These take time away from home, family, and hobbies.
Issues with accessing local healthcare
Most expat relocation guides say that getting familiar with the local healthcare system is the first thing expats should do in a new destination. International healthcare coverage is also advised, especially for the initial stages of relocation. Not knowing who to turn to in case of an emergency or dealing with exorbitant medical bills can definitely be major causes for stress.
Alina relocated to Georgia on assignment from her company. "In my first week in Tbilisi, I got bitten by a street dog. I had absolutely no idea where to go or what to do. I didn't have my insurance yet and had no idea about the costs. I ended up taking a week off work just to figure it all out on the spot. Sure, this made me very stressed. I started rethinking this whole relocation idea."
House hunting
Real estate transactions can be stressful, regardless of where you are based. But when you add in a new environment, a language barrier, unforeseen costs, and a lack of real-life information about how things are done, anxiety levels can fly even higher.
Work environment
Work-related challenges also play a role – occupational stress is particularly high in Hong Kong and mainland China.
Julia has lived and worked in Shenzhen for over ten years – and, in her experience, work stress never runs out. "Working in China is just very different compared to everywhere else. The concept of work-life balance doesn't really exist here. True, I work in a really nice office building that has a gym, a swimming pool, a tennis court – I could never leave the office if I wanted to. But this is the expectation. My colleagues and I stay after hours almost every day – and leaving the office on time is actually almost considered rude. Then there is the communication barrier and the fact that many things here are just handled differently. So I am in constant meetings dealing with mix-ups and misunderstandings."
Burnout
Burnout is another cause for concern. Overall, stress is, naturally, the biggest contributor to this syndrome. However, there are also additional factors that may contribute to expats reaching high levels of fatigue.
First, expats may face higher expectations at work when abroad. If they've been relocated by their company, they may have specific goals to reach within specific deadlines to justify relocation costs. If they were recruited after relocation, they may be perceived as experts or specialists in their fields. And, as expat salaries are often higher than local salaries, they will need to continuously prove their value, which can contribute to burnout.
Second, professional exhaustion may be exacerbated by challenges outside of work. Expats need to navigate a new country's system, culture, language, customs, communication, habits, and more. This means that their time outside of work is not necessarily free. Dealing with work challenges during the day and life challenges after office hours can be exhausting.
If expats relocate with family, they may also need to help their family members adjust to the new life. If the expat's family members don't speak the new language, they may also need to assist them in day-to-day activities. This can be particularly challenging at the beginning and take up all the free time an expat may have.
Finally, there is the sense of uncertainty. Concerns about career progression, job stability, and the long-term perspectives in the new country can all contribute to anxiety and burnout.
Why expats manage stress and burnout better
But remember, even though expats are more stressed, they still have that high vitality score that we started the article with. Vitality is the measure of a person's capacity to pursue life. And this means that even though they experience a lot of tension, they are also well-equipped to deal with it. Expats can handle strenuous situations better; when they run into burnout, they have the strategies to get themselves out.
Mikhail works in one of the most stressful cities in the world, Hong Kong, and in one of the world's most stressful industries, which is finance. "I think the stress of my job follows me wherever I go. I don't think my job got harder after I relocated – but it did get more interesting. At least now, every time work gets me down, I can stroll down Victoria Harbor or get some fried dumplings and a bowl of sticky mango rice from the shop downstairs."
And it looks like the change of scenery and new perspectives are, indeed, what helps expats overcome relocation and work related stress. In fact, research from New York University and the University of Miami shows that having new and different experiences is directly linked to positive emotions and higher happiness levels.
The hippocampus (part of our brain responsible for spatial navigation and memory formation) looks like it responds to the "novelty of spatial environments". Thus, people who have the opportunity to experience new things daily are generally happier.
When everything around you is a reason for curiosity—from a local festival to a new dish—life, however complicated, may feel like a continuous adventure. Expats get the chance to harness the power of novelty and turn everyday challenges into daring quests.
Expats usually dive into diverse social pools. And while they often have to let go of the well-established support networks back home, they have substantial opportunities to forge new connections. There are expat forums, gatherings, language exchange groups, and more. There, expats can not only make new acquaintances but also share their grievances about living abroad with the people who will understand them the most.
Flexibility isn't just a skill for expats; it's a survival tactic. When you're exploring a new country, flexibility becomes second nature. This adaptability can make it easier to handle stress since expats are often more open to changing circumstances and unexpected twists along the road.
There's a certain liberation in being an outsider – this is something most expats would understand. They often need to operate outside the local social scripts and expectations, which can mean less pressure and stress. This distance allows them to carve out niches that feel right for them without the weight of conventional standards. And so, while expat life is packed with its own set of challenges, these very challenges are what help expats develop effective coping mechanisms - such as a high vitality score.
The challenges that expats face along the way are great drivers for personal growth. As they are regularly exposed to new experiences, they have tremendous opportunities to expand their worldview and enhance life skills. The very decision that makes someone an expat demonstrates a desire for adventure and new experiences. This inner motivation often translates into a more active and engaged lifestyle — and, ultimately, a more fulfilled life.
