When the Adventure Starts to Wear Thin
As a serial expat, I’m speaking from experience here. I’ve lived through many of these feelings myself—waves of expat exhaustion that arrived long after the moving boxes were unpacked and the novelty had worn off. If you find yourself holding everything together, smiling through it all, and wondering why you feel so drained when you’re supposed to be thriving, know that you are not alone. I’ve lived through many of these feelings myself—waves of exhaustion that arrived long after the moving boxes were unpacked and the novelty had worn off. If you find yourself holding everything together, smiling through it all, and wondering why you feel so drained when you’re supposed to be thriving, know that you are not alone.
Living abroad can be extraordinary—but even the dreamiest places come with pressure. When everything is new, exciting, or unfamiliar, it can also be exhausting.
Many expats carry silent weight: the pressure to make it work, to stay positive, to hold it together for kids, partners, or even Instagram. But the truth is, adjusting, adapting, and starting over (again and again) takes a toll.
This is a gentle reminder that if you’re feeling stretched thin, you're not alone—and there’s nothing wrong with needing a reset. Prioritising expat mental health doesn’t mean something is wrong with you. It means you’re listening to what your body and heart are trying to say.
Disclaimer: This post is not a substitute for medical or psychological advice. If you are feeling persistently low, anxious, or overwhelmed, we encourage you to seek support from a licensed mental health professional in your country.
The Emotional Toll of Expat Life
It’s not just culture shock. It’s decision fatigue. It’s the invisible labour of rebuilding a life from scratch. It’s having to Google everything—from how to register at the doctor to where to buy a lightbulb.
It’s putting on a brave face for the kids. Staying upbeat on the family WhatsApp. Smiling through small talk when you’d rather be silent.
You can love your new life and still feel like you’re running on empty. That doesn’t make you ungrateful. It makes you human.
Pause and reflect: Have you ever found yourself wondering, “Why am I so tired when I’m supposed to be thriving?”
Signs You Might Need a Break
Sometimes, the signs are quiet. Sometimes, they shout. Either way, they matter.
Here are a few to gently watch for:
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Small things overwhelm you more than they used to
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You feel physically depleted, no matter how much you sleep
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You’ve lost interest in exploring your surroundings
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You find yourself withdrawing—from plans, from people, from joy
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You feel guilty for not “making the most” of your expat life
Gentle prompt: Keep a note in your phone: “What’s one thing that felt heavy this week?” Awareness is the first kindness.
The Power of the Pause: Small Ways to Reset
You don’t need a full escape plan. Often, it’s about learning how to reset as an expat in small, manageable ways.
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A short walk without your phone. Just you and the world.
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A solo coffee or tea, without guilt, without multitasking.
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A “bare minimum” evening: no cooking, no commitments, no pressure.
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Revisit something from your “before” life—music, food, a book you loved.
You’re allowed to lower the bar. Not out of failure, but out of wisdom.
Suggestion: As you read this, take a breath. Place a hand on your chest or wrist. Remind yourself: I don’t have to do it all today.
Nourish What Grounds You
Resetting isn’t just about removing stress—it’s about learning how to cope with expat stress by adding nourishment.
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Connect with someone who gets it—even if it’s a voice note to an old friend
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Do something with your hands: bake, garden, knit, journal
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Wear something that reminds you of who you are and where you’ve been
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If you wear a Place bracelet, let it become a quiet ritual—fingertips brushing a map outline of somewhere that steadies you
Idea to try: Start your day with a grounding habit: light a candle, sip something slowly, or set a small intention while clasping your bracelet.
Permission to Pause
You don’t have to be everything to everyone, everywhere.
You’re allowed to be tired. You’re allowed to feel stretched, unmotivated, or a little lost. This chapter doesn’t define the story—but it is part of it.
So take the pause. Make space for what soothes. Let your rhythms be slower, your rituals more intentional.
And if this resonates, we’d love to keep the conversation going. Join our email list, where we share quiet reflections, meaningful stories, and thoughtful expat wellbeing tips for living and celebrating well—wherever in the world you are.