We discuss the impact of movement limitations on expats’ mental health with psychotherapist and seasoned expat, Lisl Foss. Moreover, we talk to sisters Hannah and Miriam Mold about their stay in the UK during the pandemic and their plans to return to their expat locations, Vancouver, Canada and Melbourne, Australia respectively.
Amid the pandemic, some expats remained in their host country, and others chose to or had to return home. A unique category is expats whose visit to their home country coincided with the Covid-19 outbreak, and their travel plans are hampered by governmental restrictions and personal concerns.
Expert's advice: Embrace the moment
Concentration difficulties, anxiety, depression, fear, uncertainty, irritability, boredom, loneliness, and frustration are some of the most common feelings and symptoms we experience amid the pandemic, stemming from a situation where one has lost control of their life and has no way of predicting what the future may hold. Despite no ability to plan or take agency of our lives, psychotherapist Lisl Foss detects the positive in our everyday lives' changes and encourages us to look at change as an opportunity for growth and development of new skills and attitudes.
Lisl says: “Change is part of life and can lead to new ways of doing things that are ultimately for the best. This is not the first time that we are going through a worldwide crisis. In the past, we have come through with increased levels of resilience and resourcefulness, which have afterwards been channelled into making the world a better place. Deal with what is in front of you at the moment, and keep your eye on the long term picture.”
What may help us cope with psychological distress amid Covid-19?
Focus on what is happening in your immediate environment and stay in the moment. Take pleasure in small things and don't make any definite plans. Remind yourself that the one thing you can count on is that things will change eventually because this is one of nature's laws. Solve one problem at a time, and be open to doing things differently than before. Regard every challenge as an opportunity to earn a new skill or have an experience you might not have had if it weren't for the pandemic. Exercise regularly, eat a healthy diet and sleep enough. Keep in touch with friends and family.
Travel is the most badly-hit industry by Covid-19 and immediately linked to expat life. How do travel restrictions impact the psychology of long-term travellers and people whose lifestyle depended on frequent movement?
People could experience increased levels of frustration and a sense of helplessness about not being able to access people and resources in other places. This could lead to anxiety about job performance and the consequences of not delivering on time, leading to concerns about job security and financial problems. Some people might react to this situation by working harder and longer hours, which could impact their health and well being, while others may become withdrawn and at risk of developing depression.
Loneliness and a lack of meaning in life brought on by social isolation. How can we deal with such feelings?
Have a daily routine and keep to it as much as possible. Include small opportunities for treats or pleasures. Set up regular opportunities to connect with others via social media. Immerse yourself in different worlds by reading storybooks. Exercise regularly so that the endorphins improve your mood. Use the isolation as an opportunity to study something new, or to participate in online conferences and webinars in your area of expertise to deepen your knowledge. Anticipate which times you might be vulnerable to feelings of loneliness and plan ahead to make contact with someone during those moments.
How can you support the mental health of your friends, family, partner, and children during the pandemic?
Keep in mind that everyone feels stressed at the moment and that if someone is rude or unkind, it might be saying more about their own state of mind than about how they feel towards you. Let things go rather than harbouring grudges. Ask others how they are doing and whether there is anything specific you could help with. Compliment those around you on small things that catch your attention, for example, if someone is wearing a dress you like or if they have done something well. Try to see the funny side of things and share this perspective with those around you (if appropriate). Encourage others to exercise and keep in touch with friends and family via social media.
What alert signals should you be looking for, meaning that you are going through a mental health crisis?
Feeling weepy and despondent; not able to motivate yourself to do things. Difficulty with sleeping or changes in appetite. Tiredness, even in the morning when you wake up. Loss of interest in something that you usually would enjoy. Withdrawing from others and becoming more isolated. Persistent irritability or feelings of worry about the future.
The homecoming of two British expats
Hannah moved to Vancouver, BC with her partner at the end of 2018 on a two-year IEC visa (International Experience Canada/Working Holiday). Shortly after their arrival, they were both lucky to find jobs that gave them work-life balance and allowed them to explore their host country's nature and culture. In March 2020, Hannah and her partner went on a ten-day holiday to Hawaii, a popular winter destination for people from BC. While they were camping and driving around Maui with little to no phone signal, the pandemic was unfolding rapidly.
On their last couple of nights, they heard that Canada was considering entry restrictions for non-Canadian citizens for the first time and that a 14-day quarantine was required. Covid-19 had become big in just a week, and even though Hannah and her partner managed to board their scheduled flight to Canada on the 16th of March, this wouldn't have been possible two days later, when Canada closed its borders.
At the end of May, Hannah returned to the UK because of her Dad's health. If there wasn't a pandemic, she would probably have gone back to Canada by now. But she has decided to stay at home for a bit longer until both countries withdraw travel restrictions and ease up on border measures, including a two-week mandatory stay in quarantine hotels.
What is the current Covid situation in Canada and the UK?
Canada is a big country. I know that in Ontario and Quebec the Covid situation has been bad, but I think it has been managed fairly well in BC. I trust the provincial health officer, and I think the restrictions have been appropriate. In the UK, it's a different story. With a more dense population, infection rates are high, and there are stricter measures in place. In BC the response was led by the provincial health officer, who is not part of a political party, which has helped with the efficacy. Here, the response has been more political, I guess. I don't trust the current government to get it right.
How important was it for you to be with your family in these unprecedented times?
Due to my Dad's health, it has been very important, but if it weren't for that, I think I would have been okay spending the pandemic in Canada.
How understanding and supportive is your work with you being outside Canada?
I work for a fantastic organisation, and my colleagues and manager have been incredibly supportive. I work slightly odd hours (late in the UK), but as everyone's working from home, it doesn't make a difference.
How would you describe your psychology of the past year?
I am a very pragmatic person, and I think about lockdowns and restrictions in a very practical manner, trying not to get bogged down by how bored, frustrated, or inactive I have been. I'm optimistic and hopeful most of the time, and I think that has helped me through. Although I think the light at the end of the tunnel looks very small still, it's getting closer!
How do you cope with Covid-related stress and anxiety?
I generally cope with stress and anxiety well, and I have dealt with Covid-related stress relatively well. Of course, it hasn't always been easy, and I do get frustrated but given everything that is going on, I think I do alright. I think part of that is because I have had work to keep me occupied. I don't think I'll appreciate the amount of stress I was under until we come out of this. I imagine that I will take a while to adjust to normality and be comfortable in crowds again. But I'm looking forward to it.
Have you noticed any changes in your well-being and mental health in the past year?
I sleep more. But I think that might be because I work slightly odd hours. I also exercise less because I am not doing as many activities as usual. In normal times (especially in Canada) I lived a very active, outdoorsy life and I am looking forward to returning to that.
Do you have trust in both countries' healthcare systems?
I do trust the NHS. I think it is concerning that hospitals are getting overwhelmed, but I trust the UK healthcare system. I hope that this crisis will make the government realise the value of the NHS so that they work to protect it from now on. I am not so familiar with the Canadian healthcare system as I've never had to use it, but I have been given no reason not to trust it.
What have you missed the most about your expat country while being in the UK?
The freedom and the outdoors. Even with social restrictions, I could do more in Vancouver than in London. Including hikes, snowboarding, etc. Currently, people in Canada are able to socialise outdoors, which would be nice.
Can you point to a positive side of Covid?
I would not have been able to work remotely for this long without Covid-19 as I work in the events industry, which has now moved online.
Is your work offering mental health support during these times?
Yes, they have a staff counselling service that they remind us about in the CEO's monthly updates. We also have fortnightly keeping connected sessions which may be meditations, light exercise, etc., and they keep the video call open afterwards for people to chat.
Hannah's sister, Miriam, left England in 2016 and settled in Australia after travelling around New Zealand for about three months. Miriam has dual nationality; hence she has the right to live and work in Australia. Like her sister, Miriam flew back to England at the end of May for family-related reasons. Now, she is waiting for flight prices to become affordable again and Covid-19 vaccines to roll out, so she can return to Australia where very few restrictions apply at the moment, and bars, restaurants, clubs, and beaches are open.
About her mental health while in the UK amid the pandemic, Miriam comments: “The hardest part of returning home is that it isn't where I want to be, and it was completely unplanned. I am now unable to travel freely between Australia and England because of Covid-19, and this has been the most mentally challenging. Returning home from Australia that is now more or less Covid-free and being stuck in a country that is in national lockdown, on top of my dad being unwell has been difficult. I am generally very positive and happy, and I have many close friends here, but restrictions have made it particularly hard to see them and enjoy life. I would say I handle my mindset very well and I generally feel fine. However, I usually express my anxiety and stresses through my body (becoming anaemic, gut health, bad skin, etc.).
To cope with Covid-related stress and anxiety, Miriam speaks to her friends daily, and looks forward to what the future brings. She says: “I make very loose plans. Everyone is going through the same thing, and that makes it easier to accept. Listening to music and podcasts, and focussing on what I can control (e.g., working out, baking, online learning, walking) helps.”
The pandemic has brought some positive changes to Miriam's life, including the confirmation that she would like to live in Australia, maybe, forever. She says: “I have set up a side hustle and started my home-baking, which is something I was always interested in. I am now selling bakes to two shops. Of course, I spend a lot of valuable time with my family and have reconnected with friends in England that I was away from. I have shifted my mindset from wanting to get any odd job and making money to pursuing a career and doing something I enjoy.”
