CBT can help you prepare and learn for your expatriation or long staying abroad, to avoid feeling social exclusion, disappointment and depression.
The following descriptions are indicative and cannot be used to validate a self-diagnosis. If you recognize yourself in these symptoms, further testing and a deeper analysis of the problem and its environment are needed.
For more information and appointment scheduling, go to the Contact page.
Changing your environment often brings great hope and a desire for personal growth. Sometimes too much so... You may have spent years dreaming of moving to live or study in another country, taking language or culture classes, watching TV series and social media content, and even enjoying wonderful holidays there. However, this process of idealisation often creates expectations that clash with the realities of daily life. In cross-cultural psychology, this gap between initial expectations and reality on the ground is recognised as a primary cause of emotional instability during relocation (Black et al., 1991).
Once settled, it is very common to feel overwhelmed, disappointed, isolated, or out of place. Despite thorough linguistic or cultural preparation, facing everyday life can trigger what scientific literature terms culture shock (Oberg, 1960) or acculturative stress (Berry, 1997). The unexpected loss of familiar reference points, distance from personal support networks, and the constant demand to adapt lead to psychological fatigue that can rapidly affect your wellbeing and sense of identity.
Research indicates that a successful transition relies on two inseparable dimensions (Ward & Kennedy, 1999):
- psychological adaptation: the ability to maintain emotional balance, manage anxiety, and overcome feelings of loneliness.
- sociocultural adaptation: learning implicit social norms, handling daily interactions, and forming meaningful social connections within the host culture.
Psychological and intercultural preparation before departure, or therapeutic support once on site, enables you to develop effective coping strategies (Lazarus & Folkman, 1984). This work offers a safe space to navigate the phase of disillusionment, communicate more confidently with locals, build lasting new friendships, and fully enjoy your time living abroad.
(Sources: Berry, J. W. (1997). Immigration, acculturation, and adaptation. Applied Psychology, 46(1), 5-34; Black, J. S., Mendenhall, M., & Oddou, G. (1991). Toward a comprehensive model of international adjustment: An integration of multiple theoretical perspectives. Academy of Management Review, 16(2), 291-317; Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. Springer Publishing Company; Oberg, K. (1960). Cultural shock: Adjustment to new cultural environments. Practical Anthropology, 7(4), 177-182; Ward, C., & Kennedy, A. (1999). The measurement of sociocultural adaptation. International Journal of Intercultural Relations, 23(4), 659-677)
In some countries, mental health, neurodiversity, or simply undergoing psychotherapy can be perceived as a weakness and stigmatised. Sometimes, psychological support is not even available (too expensive, too far away, unsuitable, or non-existent). This is a real obstacle for many people who simply need an outside perspective on their behaviour and their relationship with 'normality', someone to listen, or straightforward behavioural adjustments implemented through effective methodological tools (Corrigan, 2004 ; Clement et al., 2015).
Likewise, a disorder or issue may be treated differently depending on the country where the patient seeks help (some, for example, will generally lean towards a psychoanalytic, behavioural, or pharmacological approach to treatment).(Kirmayer, 2007).
A stay abroad is the perfect opportunity for these individuals to see a therapist: it offers a chance to be someone different, in a way, to make a fresh start free from the weight of past perceptions, labels, and the scrutiny of family and friends (Sussman, 2000), receiving valuable help without being judged by those around them or having the consultation recorded in their medical notes.
Whether for the special thematics mentioned on this website or any other issue, a consultation is a first step towards taking a fresh, constructive look at your situation, within a strictly confidential setting and free from any stigma.
(Sources: Clement, S., Schauman, O., Graham, T., Maggioni, F., Evans-Lacko, S., Bezborodovs, N., ... & Thornicroft, G. (2015). What is the impact of mental health-related stigma on help-seeking? A systematic review. Psychological Medicine, 45(1), 11-27; Corrigan, P. W. (2004). How stigma interferes with mental health care. American Psychologist, 59(7), 614-625 ; Kirmayer, L. J. (2007). Cultural variations in the clinical encounter and the patient-doctor relationship. Psychiatric Clinics of North America, 30(2), 255-271 ; Sussman, N. M. (2000). The dynamic nature of cultural identity after global relocation: The Cultural Identity Model. International Journal of Intercultural Relations, 24(3), 355-373)
For someone living abroad, beyond the language barrier, even the smallest everyday interaction can lead to misunderstandings, resulting in isolation and a feeling of being unable to fit in. Greeting a stranger, blowing your nose in public, or bringing up your salary on a date—a harmless gesture in your home country can quickly be viewed negatively elsewhere. Depending on the culture, these differences may be more or less subtle, but they are always present. Fortunately, these unspoken rules can be learned and decoded, helping you avoid these pitfalls and make the most of your time abroad.
