Home Health & Wellness How to Maintain Mental and Physical Health as an Expat – Essential Wellness Tips Abroad

How to Maintain Mental and Physical Health as an Expat – Essential Wellness Tips Abroad

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Maintaining your mental and physical health can be challenging when you’re living abroad as an expat. From navigating new healthcare systems to dealing with the emotional toll of being away from familiar comforts.

To fully enjoy the expatriate experience, it’s essential to establish a self-care routine that addresses both mental and physical well-being.

Maintaining mental and physical health abroad

Organise healthcare and insurance abroad

When moving internationally, one of your first steps should be to understand the healthcare system and secure comprehensive expat health insurance. Luckily, there are several reputable providers like Bupa medical insurance that provide coverage to hundreds of countries, both for individuals and families.

Ideally, look for coverage that includes mental health care to give you peace of mind and access to necessary professional help should the need arise. Before leaving, research how to access therapists and mental health professionals in your new country.

  • Explore. Look for insurance plans that cater specifically to expats.
  • Verify. Make sure your policy covers both physical and mental health care.
  • Prepare. Have a list of healthcare providers and their contact information.

Exercise regularly and take time for self-care

Physical activity and self-care practices are essential cornerstones of your health regimen. Exercise improves your physical health, enhances your well-being, and alleviates feelings of stress or loneliness.

  • Aim for at least 30 minutes of exercise a day. This could be anything from yoga and cycling to simply exploring a new culture through walking tours.
  • Incorporate self-care into your routine. This can range from enjoying a hobby to setting boundaries for work and social life.

Learn meditation techniques

Mindfulness and meditation are powerful tools for managing stress and maintaining mental health abroad. They help ground you in the present moment, which can combat feelings of displacement common among expats.

Set aside time each day for meditation. Even 10 minutes can make a difference. Adopt mindfulness practices, like deep breathing or observing your thoughts, to enhance your presence and mental health.

Creating a supportive environment

Establishing a supportive environment can have a significant impact on your mental and physical well-being. By staying actively connected with loved ones, tapping into online communities, and cultivating personal interests, you create a balanced life abroad.

Stay connected with family and friends

Family and friends are the cornerstones of your support network. Despite the distance, it’s important to maintain these relationships to maintain a sense of familiarity and comfort.

To stay connected, schedule regular video calls or plan visits when possible. This helps combat homesickness and provides emotional support as you navigate expat life.

  • Weekly video calls. Set a weekly date and time for a catch-up.
  • Emails and messaging. Share updates through emails or instant messaging apps.

Leverage online platforms for community

Online platforms can be a lifeline for finding a new community in unfamiliar surroundings. Join expat groups on social media or platforms like Meetup to find others who share your interests or are in a similar situation.

Engaging with these communities provides social interaction and can lead to the formation of new friendships.

  • Expat forums. Share experiences and advice with other expats.
  • Virtual events. Attend webinars, workshops, or social hangouts.

Build constructive routines and hobbies

Establishing routines and hobbies helps create a sense of normalcy and personal growth. Whether it’s exercise, cooking, or creative pursuits, hobbies can improve your physical health and mental state.

They offer an opportunity to unwind, focus on your well-being, and potentially meet new friends with similar passions.

  • Weekly hobby time. Dedicate time each week to engage in a hobby of your choice.
  • Exercise groups. Join a local gym or a sports group to stay fit and interact with others.

Understanding the psychological impact of moving abroad

When you move abroad, the excitement often comes with a mix of complicated feelings, including stress and apprehension about adapting to cultural differences and managing your mental health. Let’s focus on how to navigate these changes successfully.

Deal with culture shock and homesickness

Culture shock can be pretty intense as you encounter new customs that differ from what you’re accustomed to. It’s normal to miss the familiarity of your home country, which may lead to homesickness.

To mitigate these feelings, try to learn about the local culture and engage in local customs. This can ease the transition and help you feel more connected to your new environment. Acknowledging that it’s okay to miss home while also seeking out new experiences can create a balance between the old and the new.

Combat loneliness and isolation

One of the toughest challenges you might face as an expat is loneliness and isolation. Building a social network takes time, but it’s crucial for your mental well-being.

Participate in community activities or expat groups, which can offer support and understanding from people who are facing similar challenges. Maintaining regular communication with friends and family back home can also provide a comforting link to your past.

Recognise symptoms of anxiety and depression

It’s vital to be aware of any anxiety or depression symptoms that could arise from the expatriate experience. These might include persistent feelings of sadness, excessive worrying, or a loss of interest in activities.

If you notice these signs, don’t hesitate to seek professional help. Remember, acknowledging and addressing mental health issues early can significantly improve your quality of life abroad.




Samantha Green, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.

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