Expat blues and ways to get through it
Moving abroad as an expat is always thrilling and brings new beginnings and hope to the minds. Starting from scratch in a new country makes many people more energetic and enthusiastic. The first few months, when you experience a new life in a new country, everything seems exciting and exotic. But after a while, days become dull when the so-called “tourist mood” is done. The things that once looked exciting are not fascinating anymore, or you are surrounded by feelings of loneliness. If you are one of those who feel that way, it’s good to know that you are not alone. Since millions of people suffer from this emotional state, it was approved as an endemic disease called expat blues or expat burnout.
The issue has been discussed for a long time in Sweden, a country that has a considerable number of expats. Some reasons, such as the cold and dark climate or difficulties like creating social circles and finding a job in Sweden, cause expat blues. Of the feeling of loneliness and desperation, some volunteers came up with the idea of creating a support group for those who suffer. Vini Doshi is a part of the initiative. She is a mental health practitioner (MA in Clinical Psychology, MSc in Psychology) with over three years of experience providing counselling, therapy, and workshops. She has been working to support the mental health of the international community in Sweden since 2021. As a part of the initiative, her goal is to provide internationals and immigrants in Sweden with counselling and therapy services where they are truly understood and that are easy to access.
Helping newcomers who suffer from expat blues is part of International House Gothenburg’s mission to provide them with a soft landing to life in Sweden. To support newcomers, an event about expat blues will be held at International House Gothenburg on 24th April. Vini Doshi, the event speaker, answered our questions about expat blues.
What is Expat Blues?
Expat Blues are a set of emotional challenges that people experience when living abroad. This includes loneliness, anxiety, culture shock, homesickness. This is not a clinical diagnosis, but it can still have an impact on the health and wellbeing of internationals. These challenges can occur in different phases after moving.
When does depression occur in an expat?
Expat depression does not have a specific timeline, but several factors can increase the chances of experiencing depression. The first few months after arrival, often called the “honeymoon” phase, can mask the challenges, and make one feel positive about moving. The signs of depression may become more visible later, typically about 3 to 6 months (sometimes even sooner) after relocation. This is when the daily struggles of adapting to the new place become more apparent.
What are the reasons for the depression?
There are many reasons expats can experience depressive symptoms:
Loss of social support: Especially as adults, we may find it more difficult to build new meaningful connections where we feel comfortable and safe. This can lead to feelings of isolation and loneliness.
Loss of familiar routines and identity: When we move our whole life, we also lose the familiar routines and social roles we had before. One may also experience a feeling of guilt and fear for missing out on important events happening in their social group back home. This can add to the feelings of confusion and loss of identity. For example, simple things like grocery shopping or using the public transport can be unfamiliar and require relearning. Or someone who had a stable work-life may now have to adjust to a new way of working, may have to socialise and network and build their identity all over again.
Language barriers: Not knowing the language or having limited proficiency can affect daily activities and social interactions. One often becomes more silent in conversations or even avoids social situations where they might have to interact in the local language. This can add to feeling frustration and isolation.
Culture shock: Learning new cultural norms and communication styles, understanding the cultural values can feel extremely stressful and overwhelming for many. It can create feelings of confusion, shame or self-doubt and add to feelings of loneliness and anxiety.
What are the signs of it?
Individual signs of experiencing expat blues may vary and could be the result of other factors as well. But some common signs to look out for include:
- Constant feelings of sadness, emptiness, or hopelessness
- Changes in appetite or sleep patterns
- Increased anxiety or irritability
- Not liking or not feeling interested in things one previously liked.
- Low energy, fatigue, difficulty getting out of bed.
- Overworking or trying to distract yourself.
- Feeling blank and numb and having difficulty to concentrate
What are the ways of handling depression?
Seeking professional help: Meeting a therapist/counsellor who is experienced in cross-cultural issues can provide the necessary support and guidance. Even getting a reference from the vårdcentral to see a psychologist can help to deal with the signs of depression and anxiety.
Connecting with social groups: Joining expat communities or clubs can help to build new connections and provide a sense of familiarity when meeting others from the same cultural background. This could help to reduce the feeling of identity loss and confusion.
Self-care: It is extremely important to engage in regular physical activity, eating healthy and taking time to relax. Self-care can look different for different people, but it is extremely important to learn what your body and mind needs to stay healthy.
Developing coping strategies: Learning healthy ways to manage stress, navigate cultural differences and build resilience can help to feel better and confident to deal with the challenges.
Communicating with loved ones: Staying connected with family and friends from back home can offer the sense of belonging and emotional support.
Please give us some details about the Managing Expat Blues workshop.
The goal of the workshop is to help internationals living in Gothenburg overcome the challenging times and enhance their emotional resilience so they can thrive and make the most of their life abroad.
During the workshop, participants will be able to better understand what expat blues are and why they happen. They will also understand how to recognise the signs and learn practical coping strategies to deal with the feelings of homesickness, culture shock and loneliness.
The workshop will be interactive, which means that participants will have the chance to share their stories and also connect with others.
Tell us about the support group therapy project for those suffering from expat blues.
The Expat in Sweden Compassion Project is a mental health support group for expats experiencing job and work life related stress. The Facebook support group offers mental health support to address issues such as job-seeking burnout, professional development, and self-branding strategies tailored for international individuals navigating the expat job market in Sweden. The Facebook group is being prepared and it will be active in spring 2024. The group focuses on helping:
- Those with completed higher education degrees.
- Seasoned professionals with work experience
- Individuals with definite plans to move to Sweden.
- Residents navigating the professional life in Sweden.
- Anyone who wants a better understanding of Swedish professional culture.
Writer: Sule Kaya Hult