{"id":2874,"date":"2021-09-10T15:40:28","date_gmt":"2021-09-10T07:40:28","guid":{"rendered":"https:\/\/www.pacificprime.sg\/blog\/?p=2874"},"modified":"2021-12-21T14:58:28","modified_gmt":"2021-12-21T06:58:28","slug":"how-to-cope-with-expat-life-depression","status":"publish","type":"post","link":"https:\/\/www.pacificprime.sg\/blog\/how-to-cope-with-expat-life-depression\/","title":{"rendered":"How to cope with expat life depression"},"content":{"rendered":"<p>Relocating miles away from friends and family, living in a completely foreign environment, working a new job (or not working at all for <a href=\"https:\/\/www.pacificprime.sg\/blog\/trailing-spouse-depression\/\" target=\"_blank\" rel=\"noopener\">trailing expat spouses<\/a>), and possibly facing culture shock. These are only the tip of the iceberg when it comes to expat life challenges in Singapore, so it\u2019s no wonder that this jet-setting demographic is highly vulnerable to mental health issues like depression. If you\u2019re an expat, about to be one, or are simply concerned about a loved one, this <a href=\"https:\/\/www.pacificprime.sg\/\" target=\"_blank\" rel=\"noopener\">Pacific Prime Singapore<\/a> article gives you 7 tips for coping with expat life depression.<\/p>\n<div class='code-block code-block-1' style='margin: 8px 0; clear: both;'>\n<p><a href=\"https:\/\/www.pacificprime.sg\/plans\/individual-health-insurance\/?campSource=PPSG-Blog&utm_source=blog&utm_medium=content_banner&utm_campaign=banner&utm_content=single\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-774\" src=\"https:\/\/www.pacificprime.sg\/blog\/wp-content\/uploads\/2022\/12\/WP-Banner-revamp-final-20221207_1.-Single-final.jpg\" alt=\"Individual health insurance blog\" width=\"1138\" height=\"493\" \/><\/a><\/p><\/div>\n\n<h2>Expat life depression is on the rise<\/h2>\n<p>From the chance to explore the area and live like a local to the attractive remuneration package, the expat life is highly coveted and envied. So much so that even expats themselves don\u2019t foresee any issue. According to an <a href=\"https:\/\/www.aetnainternational.com\/en\/about-us\/press-releases\/2016\/expat-mental-health-report.html\" target=\"_blank\" rel=\"noopener\">Aetna International survey<\/a> of 5,000 members in 2016, a mere 6% of expats were concerned about mental health issues before relocating.<\/p>\n<p>Yet, expat life depression is very real. These are feelings of severe and sustained despondency and dejection when abroad. The data also supports this. Claims data from Aetna International reveals that mental health is a growing concern for expats. Between 2014 and 2016, mental health claims increased by:<\/p>\n<ul>\n<li>33% in Europe<\/li>\n<li>28% in the Middle East and Africa<\/li>\n<li>26% in the Americas<\/li>\n<li>19% in Southeast Asia<\/li>\n<\/ul>\n<p>In terms of the most common mental health conditions experienced by expats, depression was the most prevalent, increasing by 50%, followed by anxiety, increasing by 28%. Women between the ages of 30 and 49 were the most likely group of expats to seek treatment for mental health conditions.<\/p>\n<p>Dr. Mitesh Patel, Medical Director at Aetna International, said:<\/p>\n<blockquote><p>\u201cPart of the reason expats are more susceptible to mental health issues is the absence of the family and friends network they relied on for support back home.\u201d<\/p><\/blockquote>\n<h3>The COVID-19 impact<\/h3>\n<p>Even though Singapore was relatively safe throughout the COVID-19 pandemic, social distancing and lockdown measures were enough to cause mental health to take a nosedive. As such, expat depression became more of a thing.<\/p>\n<p>Not only did expats have to cope with social isolation, but they\u2019ve also had to do it away from the familiarity of their home country. Being so far away from loved ones can also increase worries &#8211; particularly if the situation back home was dire.<\/p>\n<p>What\u2019s more, the border closures and quarantine requirements made the distance between expats and their loved ones more real. It was no longer the case of hopping on a flight and arriving hours later in their home country.<\/p>\n<h4>Case study: \u201cI just want to go home\u201d<\/h4>\n<p>An <a href=\"https:\/\/www.ft.com\/content\/efe0c3d3-877f-400b-8a49-0c4762b29251\" target=\"_blank\" rel=\"noopener\">FT article<\/a> looked at Tara* and her family who moved back to the UK after 12 years as expats in Singapore because of the COVID-19 pandemic and quarantine rules. She said:<\/p>\n<blockquote><p>\u201cThe lure of the dream expat life had faded.\u201d<\/p><\/blockquote>\n<p>The rise in anti-foreigner sentiment in Singapore was also another factor mentioned, prompted by the economic downturn and increased competition for jobs.<\/p>\n<p>*Name changed in the original FT article.<\/p>\n<h2>7 tips for coping with expat life depression<\/h2>\n<p>Now that we\u2019ve covered expat life depression, the following section offers 7 tips to cope with expat life depression for yourself or to share with your loved ones. That being said, these tips are not intended to replace medical advice. If in any doubt, or if the situation worsens, please consult a mental health professional immediately.<\/p>\n<h3>1. Get enough sleep<\/h3>\n<p>The majority of adults need between 7 and 9 hours of sleep each night. If you\u2019re getting less than this on a regular basis, then chances are your sleep patterns will have a negative impact on your energy levels and state of mind.<\/p>\n<p>Trouble sleeping? Here are some tips:<\/p>\n<ul>\n<li>Avoid screens at least an hour or more before bed and dim the lights well before it\u2019s bedtime.<\/li>\n<li>Avoid caffeine in the afternoon and avoid exercising too close to bedtime.<\/li>\n<li>Do keep a regular bedtime by waking up and going to sleep at the same time each day and night.<\/li>\n<li>Do something relaxing before bed such as reading, journaling, meditating, etc.<\/li>\n<\/ul>\n<p>However, do bear in mind that oversleeping can also be a symptom of depression. As such, if you\u2019re getting more than enough sleep, but are still struggling then it might be time to seek professional help.<\/p>\n<h3>2. Stay active with exercise<\/h3>\n<p>The benefits of exercise can\u2019t be stressed enough. When it comes to mental health, exercise can lower stress levels and anxiety. Exercise also boosts self-confidence &#8211; which is handy for expats in an unfamiliar environment.<\/p>\n<p>You can go for cardio exercise like walking, jogging, or running. Alternatively, for lower-impact options, you can try yoga or pilates. These are all great options to help alleviate some of the symptoms of depression.<\/p>\n<p><strong>Further reading: <\/strong><a href=\"https:\/\/www.pacificprime.lat\/blog\/best-exercises-for-mental-health\/\" target=\"_blank\" rel=\"noopener\">Best exercises for mental health<\/a><\/p>\n<h3>3. Limit alcohol intake<\/h3>\n<p>While it\u2019s okay to drink a glass of wine with dinner or unwind with a few beers, it\u2019s important to monitor your alcohol and avoid binge drinking &#8211; no matter how tempting it may be. This is because alcohol can only boost your mood initially, but leaves you feeling worse in a few hours.<\/p>\n<p>Did you know that alcohol can affect the chemistry of your brain? It\u2019s not common to feel more anxious and depressed after drinking, so it\u2019s best to limit or avoid alcohol when you\u2019re not feeling your best.<\/p>\n<h3>4. Build a support network<\/h3>\n<p>The easiest way to adjust to expat life is to make friends and build a support network. Those with a support network overseas are at lower risk of suffering from depression in the first place. Moreover, having friends also gives you someone to lean on when you\u2019re feeling down.<\/p>\n<p>New to the country? Here are some tips:<\/p>\n<ul>\n<li>Socialize with your colleagues at work<\/li>\n<li>Join an expat social group or online network<\/li>\n<li>Search for volunteering opportunities<\/li>\n<li>Keep in touch with friends and family back at home<\/li>\n<\/ul>\n<h3>5. Lay off social media<\/h3>\n<p>Social media definitely has its pros. But it can also be a negative trigger. You\u2019ll be constantly reminded of life back at home or feel compelled to post about your adventurous expat life abroad (which may not reflect your actual lifestyle).<\/p>\n<p>Remind yourself that social media isn\u2019t real life, but just an illusion. What\u2019s more, give yourself plenty of time and space to adjust to your new surroundings without the pressures of social media.<\/p>\n<h3>6. Talk it out<\/h3>\n<p>If\/when things get tough, don\u2019t keep it all bottled up on the inside. Let the people around you know so that they understand what\u2019s going on with you, can offer a helping hand, or at the very least are able to check in on you.<\/p>\n<p>You can also speak to a mental health professional such as a therapist. Finding one that you can trust and talk to sooner, rather than later, can also ensure that your feelings don\u2019t spiral out of control.<\/p>\n<h3>7. Avoid stressors<\/h3>\n<p>Expat life brings with it a lot of changes, all at once. You may have a new job, a new apartment, a new country, and many other new things to learn about. Don\u2019t be too hard on yourself or set too high of an expectation.<\/p>\n<p>Is there anything in particular that\u2019s stressing you out or been a bit difficult? Recognizing the stressors is an important first step. Of course, there are some stressors that will be unavoidable. However, you can choose to avoid the stressors that are in your hands.<\/p>\n<p><iframe loading=\"lazy\" title=\"5 tips to make the expat life work for you\" width=\"700\" height=\"394\" src=\"https:\/\/www.youtube.com\/embed\/wHuEo9NnPr8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h2>Secure health insurance with Pacific Prime Singapore today!<\/h2>\n<p>Consulting a mental health professional isn\u2019t cheap &#8211; especially in Singapore, where the cost of healthcare is bank-breakingly high. While you may already have a group health insurance plan with mental health benefits and employee assistance programs (EAPs), it may also be worth securing a top up or individual health insurance plan to meet your needs.<\/p>\n<p>At <a href=\"https:\/\/www.pacificprime.sg\/\" target=\"_blank\" rel=\"noopener\">Pacific Prime Singapore<\/a>, we\u2019re specialists in <a href=\"https:\/\/www.pacificprime.sg\/expat-health-insurance\/\" target=\"_blank\" rel=\"noopener\">expat health insurance<\/a> (essentially, <a href=\"https:\/\/www.pacificprime.sg\/international-health-insurance-pacific-prime-insurance-brokers\/\" target=\"_blank\" rel=\"noopener\">international health insurance plans<\/a> that are most suitable to expats\u2019 lifestyles). With over two decades of experience in this sector, our highly-trained insurance advisors (many of whom are expats themselves) can help you find the <a href=\"https:\/\/www.pacificprime.sg\/plans\/\" target=\"_blank\" rel=\"noopener\">best health insurance plan<\/a> for your needs and budget.<\/p>\n<p><a href=\"https:\/\/www.pacificprime.sg\/contact-us\/\" target=\"_blank\" rel=\"noopener\">Contact us today<\/a> for impartial advice, <a href=\"https:\/\/www.pacificprime.sg\/compare-health-insurance\" target=\"_blank\" rel=\"noopener\">a tailored plan comparison<\/a>, and a <a href=\"https:\/\/www.pacificprime.sg\/compare-quotes\/step-one\/\" target=\"_blank\" rel=\"noopener\">no-obligation quote<\/a>!<\/p>\n<div class='code-block code-block-6' style='margin: 8px 0; clear: both;'>\n<p><a href=\"https:\/\/www.pacificprime.sg\/compare-quotes\/step-one\/?campSource=PPSG-Blog&utm_source=blog&utm_medium=cta_banner&utm_campaign=banner&utm_content=quote\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-781\" src=\"https:\/\/www.pacificprime.sg\/blog\/wp-content\/uploads\/2019\/06\/PPSG_Gen_02.jpg\" alt=\"Get an Insurance quote banner\" width=\"1138\" height=\"493\" \/><\/a><\/p><\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Relocating miles away from friends and family, living in a completely foreign environment, working a new job (or not working at all for trailing expat spouses), and possibly facing culture shock. These are only the tip of the iceberg when it comes to expat life challenges in Singapore, so it\u2019s no wonder that this jet-setting &#8230;<\/p>\n","protected":false},"author":21,"featured_media":2875,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[3],"tags":[767,768,454,2303,2304,40,2306,2305,316],"class_list":["post-2874","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-expat-insurance","tag-ban_sin","tag-cta_gen","tag-expat-health-insurance","tag-expat-life-challenges","tag-expat-life-depression","tag-international-health-insurance","tag-mental-health-benefits","tag-mental-health-support","tag-private-health-insurance"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Cope with Expat Life Depression<\/title>\n<meta name=\"description\" content=\"While expat life is incredibly rewarding, it\u2019s not one without challenges. 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With over 5 years of experience in the field, Suphanida spends the majority of her day synthesizing complex pieces of insurance-related information and translating this into easy-to-understand, engaging, and effective content across a variety of media such as articles, infographics, whitepapers, videos, and more. Suphanida is also responsible for planning and publishing three whitepapers released annually by Pacific Prime: The State of Health Insurance Report, The Cost of Health Insurance Report, and The Global Employee Benefits Trends Report. Additionally, she handles the LinkedIn profiles of Pacific Prime\u2019s Founder and CEO, as well as Global HR Lead. Suphanida\u2019s strengths lie in her strong research and analytical skills, which she has gained from her BA in Politics from the University of Warwick and Erasmus Mundus Joint MA in Journalism from Aarhus University and City, University of London. Being of Thai-Indian origin and having lived, studied, and worked in Thailand, the UK, and Denmark, Suphanida also has a unique, multicultural perspective that helps her understand the struggles of expats and globetrotters. 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