Expat Fatigue/Expat Burnout: The Unspoken Struggle of Living Abroad
by Anne Ueberbach
Assistant Director / Counsellor
Expat Fatigue/Burnout: The Unspoken Struggle of Living Abroad
Singapore is widely known as a popular place for expats, with as many as 1.64 million expats residing in the sunny city-state as of 2020. That’s nearly 29% of the total population! As an expat, living abroad can be a thrilling adventure, full of new experiences and opportunities. However, beneath the surface of excitement and exploration, many expats face a common yet unspoken challenge: expat fatigue (also known as expat burnout). In fact, globally as much as 90% of expats reported feeling stressed and as many as 98% of expats have experienced symptoms of burnout.
Expat fatigue is often misunderstood as mere homesickness or culture shock, but it's a more complex and deeply ingrained condition. It's essential to recognize the signs and symptoms of expat fatigue and take proactive steps to manage stress, build resilience, and cultivate a supportive network to mitigate its effects.
What is Expat Fatigue/Burnout?
Expat fatigue is a state of profound physical, emotional, and mental exhaustion that results from the cumulative stress of living in a foreign country. It's a pervasive phenomenon that affects a significant number of expats, regardless of their background, age, profession, or level of experience. expat fatigue/burnout can arise from the constant effort to adapt to a new environment, navigate unfamiliar cultural norms, and manage the complexities of daily life in a foreign land.
Many symptoms of expat fatigue/burnout look similar to burnout or depression. We also need to note that everyone experiences expat fatigue/burnout differently, and not everyone will exhibit any or all of these symptoms:
Chronic fatigue or exhaustion
Irritability and mood swings
Loss of motivation and interest in activities
Feelings of anxiety, depression, hopelessness
Physical symptoms
Headaches, migraines, or tension headaches
Stomach problems such as acid reflux or stomach pain
Sleep disturbances, insomnia, vivid dreams
Muscle tension, back pain
Weakened immune system, frequent illnesses, slower recovery
If you're concerned about your well-being or notice these signs in yourself or others, consider seeking support from a mental health professional such as a counsellor / psychologist / psychotherapist.
Causes of Expat Fatigue/Burnout
Cultural Adjustment
The initial excitement of exploring a new culture can give way to frustration, confusion, and disorientation. Difficulty communicating in a new language can also lead to feelings of isolation and helplessness. Adapting to new social norms, customs, and expectations can be exhausting.
Social Isolation
Leaving behind family, friends, and social networks can lead to feelings of loneliness. One study found that as much as 86% of global expats who participated in the study have reported feeling detached or alone. Building a new social network in a foreign country can be challenging, and finding the right fit in the local community may take time.
Uncertainty and Unpredictability
Navigating unfamiliar environments and systems can be a significant source of stress for expats. The unknown can be overwhelming, and the lack of control over one's surroundings can be frustrating. Adapting to a new physical environment, including climate, architecture, and infrastructure, requires a significant amount of mental and emotional energy. Additionally, understanding and navigating local bureaucracy, such as visa requirements, healthcare, and taxation, can be a complex and time-consuming process.
High Expectations
Expats often put immense pressure on themselves to succeed in their new life, which can lead to burnout and exhaustion. The desire to make a good impression, adapt quickly, and excel in their new role or environment can create unrealistic expectations. This pressure can stem from a sense of responsibility to make the most of their expat experience, fear of failure, or the need to justify the decision to leave their home country.
Lack of Support
Insufficient support from employers, family, and friends can exacerbate expat burnout and loneliness. Employers may not provide adequate resources, while family and friends back home may not understand the expat experience. Locally, expats may struggle to build a support network, feeling like outsiders. Practical tasks like housing, healthcare, and bureaucracy can become overwhelming without support.
Coping with Expat Fatigue
Recognize and Accept
Acknowledge your feelings and accept that expat fatigue/burnout is a common experience.
Set Realistic Expectations
Allow yourself time to adjust and don't be too hard on yourself.Self-Care
Prioritize activities that bring you joy and relaxation.Seek Support
Connect with fellow expats, join support groups, or consult a mental health professional (counsellor/psychologist/psychotherapist).Stay Connected
Maintain relationships with loved ones back home and increase your local social support network by making new friends, joining hobby groups or attending events. Making new friends as an adult can be tough, in fact, we wrote a whole blog post about it to help you and others make the journey a little bit easier.Book recommendations
Surviving and Thriving in Expat Assignments (by Dr. Linda A. Janssen)
A practical guide to managing expat stress and burnoutThe Expat Partner's Survival Guide (by Clara Wiggins)
A practical guide for expat partners, addressing topics like identity, community, and burnout.
How Counselling in Singapore can Help
Expat fatigue is a real and valid experience that deserves attention and support. By acknowledging its existence and taking proactive steps to manage stress, expats can mitigate its effects and thrive in their new environment. A professional counsellor / psychologist / psychotherapist can assist you on identifying the source of your expat fatigue/burnout and to identify suitable coping mechanisms and strategies for you to implement.
If you, or someone you know, is experiencing expat fatigue/burnout and is feeling stuck, consider booking an appointment with me to take the first step towards regaining control and making the expat experience a positive one.