How to deal with burnout as an expat?

What is burnout?

Burnout is a state of emotional, physical, and mental exhaustion that results from prolonged and intense stress. It can affect anyone, but it is particularly common among individuals who experience chronic stress in their work or personal lives.

Burnout is characterized by feelings of depletion, detachment, and cynicism, as well as a decreased sense of personal accomplishment. Symptoms may include fatigue, irritability, insomnia, reduced productivity, and difficulty concentrating. Burnout can have serious consequences on a person's health, relationships, and overall quality of life, and it is important to address it as soon as possible.

Why does burnout happen among expats?

Burnout can happen when expats, like any other individual, experience prolonged periods of stress, overwhelm, and exhaustion in their personal or professional life. It is often caused by a combination of factors such as:

• work overload
• lack of autonomy or control
• inadequate support from colleagues or supervisors
• unrealistic expectations
• and misalignment of personal values with organizational goals.

Burnout can also arise when expats neglect their self-care and fail to maintain a healthy work-life balance. The consequences of burnout can be significant, including physical, emotional, and mental health problems, as well as decreased productivity and job satisfaction. It is essential to recognize the warning signs of burnout and take proactive measures to prevent and address it.

Worker burnout rate is on the rise across the world 

A survey conducted by US-based work organization Future Forum revealed that by the end of 2022, 37 percent of Germans reported experiencing burnout at work. This is a notable increase from the 29 percent recorded in May 2021. The survey, which involved 10,000 employees, showed that 42 percent of international respondents reported feeling burnt out by the end of 2022.

Japan had the lowest burnout rate at 27 percent, while the US was just below the average at 41 percent. The United Kingdom and France had an equal burnout rate of 48 percent, while Australia had the highest burnout rate in the world, with half of workers experiencing burnout at the end of 2022.

Worker burnout is on the rise across the world due to a variety of factors. Here are some of the most common reasons:

• Increased workload and longer working hours: Many workers are being asked to do more with less, resulting in longer working hours and increased workload. This can lead to burnout as workers struggle to keep up with the demands of their jobs.
• Technology: While technology has made work easier in many ways, it has also led to an "always-on" culture where workers are expected to be available and responsive outside of traditional work hours. This can make it difficult for workers to disconnect and recharge, leading to burnout.
• High job demands: Some jobs come with inherently high demands, such as healthcare workers who have been particularly hard hit during the COVID-19 pandemic. These demands can lead to physical and emotional exhaustion, contributing to burnout.
• Work-life imbalance: Many workers struggle to balance work and personal responsibilities, leading to stress and burnout. This can be particularly challenging for working parents or those caring for elderly or sick family members.
• Poor management: Managers who fail to support their employees or who create a toxic work environment can contribute to burnout. This can include unrealistic expectations, micromanagement, or failure to provide adequate resources or support.

Overall, worker burnout is a complex issue that can be caused by a combination of factors. Addressing these factors will require a multifaceted approach that includes changes to workplace policies, management practices, and individual self-care.

How to deal with burnout as an expat?

Burnout can affect anyone, but being an expat can add an extra layer of complexity to dealing with it.

Here are some strategies that can help:

• Recognize the symptoms: Burnout can manifest in different ways, but some common symptoms include exhaustion, cynicism, lack of motivation, and decreased job satisfaction. It's important to identify these signs early on and take action.
• Practice self-care: Self-care is crucial for preventing burnout. Make sure to prioritize activities that help you relax and recharge, such as exercise, meditation, hobbies, or spending time with friends and family. It's also important to get enough sleep, eat healthily, and avoid unhealthy coping mechanisms like excessive alcohol consumption.
• Set boundaries: As an expat, you may feel pressure to work long hours or be available around the clock. However, it's important to set clear boundaries to protect your time and energy. Learn to say no when you need to and communicate your needs and limitations with your employer and colleagues.
• Seek support: It can be helpful to connect with other expats who understand the unique challenges of living abroad. You can join expat groups or online communities or seek out a therapist or coach who specializes in working with expats.
• Take breaks: Taking regular breaks, whether it's a vacation or a day off, can help prevent burnout and give you a chance to recharge. Make sure to use your vacation time and prioritize downtime in your schedule.
• Reassess your priorities: If you're feeling burned out, it may be a sign that you need to reassess your priorities. Consider whether your job, living situation, or other factors are contributing to your stress, and think about what changes you can make to improve your overall well-being.

Remember, burnout is not a sign of weakness or failure as an expat, and seeking help is a sign of strength. By taking care of yourself and seeking support when you need it, you can prevent burnout and thrive as an expat.