Depression is a common problem that affects millions of people around the world. It is not uncommon for people to experience depression when emigrating. Adapting to a new culture and lifestyle can be difficult, and the feeling of not belonging does not disappear overnight. This feeling often leads to a lack of motivation, feelings of isolation, and even suicidal thoughts. In this article, we will explore the different ways in which emigration depression manifests itself in the lives of people living abroad and what can be done to counteract depression.
Depression
Depression can be triggered by many different factors, including changes in lifestyle, environment, and culture. The World Health Organization (WHO) defines depression as “a common mental disorder characterized by sadness and loss of interest, which can be severe enough to interfere with daily functioning.” Depression is not just a low mood—it is an illness that requires professional treatment. Many millions of people, both women and men, suffer from depression.
Depression can manifest itself in many different ways, including: difficulty with appetite and sleep, feelings of worthlessness and guilt, feelings of hopelessness or helplessness, thoughts of self-harm or suicide. People with depression may also experience physical symptoms such as fatigue, headaches, pain, and digestive problems. Depression can cause chronic fatigue. Mood disorders may co-occur with other symptoms or disorders, such as anxiety disorder or generalized anxiety disorder.
Emigrants and problems
It is a common misconception that immigrants are always happy in their new country. They often face challenges related to adapting to a new culture and language, leaving family and friends behind, and adjusting to a completely different economic and social system.
Factors that can make it difficult to acclimatize to a new country:
- Loss of identity
- Loss of a sense of belonging
- Loss of sense of control
- Feeling that you have no support
- Fear for the future
Emigration and depression abroad
Some expats may find it difficult to adapt to change, which can lead to depression abroad. People who have struggled with depression or dysthymia in the past are particularly vulnerable. These individuals may feel detached from their cultural identity and have a sense of powerlessness over future events. Many people living abroad experience a new reality that can negatively affect their mental health and turn into depression.
Separation from family and longing for family can cause feelings of depression and loneliness. People who leave their homeland after moving often feel that they can only rely on themselves.
Emigrant depression, which people experience after moving away from their families, can manifest itself in various ways. The simplest activities can become difficult, and people struggle with many difficult emotions. It is common for people to have difficulty making friends and feel isolated in their new community, which can lead to tension, a lack of relationships, and feelings of loneliness. People may also experience days when they do not want to do anything and lack motivation due to difficult, negative emotions. The pressure to achieve social and financial security can also contribute to increased difficulties. People suffering from depression often do not see solutions or opportunities and focus more on negative visions of the future. Depressed people view life globally, see no way out of their situation, and face a difficult reality that they do not know how to deal with.
Studies show that there is a significant difference in depression rates between expats and people living in their home country—expats had higher rates of depression. The study also found that people who had been abroad for more than 5 years were more prone to depression than those who had been abroad for less than 5 years. The authors of the study hypothesized that this may be due to a lack of social support, inappropriate cultural practices, and a reluctance to assimilate into the new country, which may result in greater isolation.
Depression after returning to Poland, homesickness, and returning to one’s home country
Another common experience among expats is depression after returning to their home country. Depression after returning to Poland is a very common phenomenon among expats. It is not always easy for people to return to their country and adapt to a new life. The main reason for depression, especially after returning to Poland, is probably the feeling of being an outsider, a feeling of alienation in one’s own country. People living abroad often feel that they are more connected to other countries than to their homeland. Perhaps they have lost contact with their family and friends while living abroad, which makes them feel like they no longer belong anywhere when they return. Another reason for depression after returning to Poland is that people may have trouble finding a job or starting a new business due to a lack of experience in the Polish market and a lack of contact with Polish realities.
Depression abroad—how to cope?
The good news is that most people adapt well to life in a new country after a few months or years, but for some, the adjustment process can be more difficult—persistent feelings of depression, difficulties adapting, lack of support from loved ones, low motivation, negative thoughts about oneself, lack of faith in one’s own abilities. Remember, the first step in getting help for depression is to consult a mental health professional: a psychotherapist, psychologist, or psychiatrist. Depression does not discriminate, so if you are experiencing symptoms of depression, you should take immediate action. There are many effective forms of treatment for depression.
It is important to recognize the first symptoms of this condition and take preventive measures. Here are some steps you can take on your own to protect yourself from depression.
Breathing, physical activity
Practice deep breathing. Deep breathing will help deliver more oxygen and relax your body and mind. Exercises such as walking, running, cycling, or swimming can be helpful. Exercise helps release endorphins, which make us happy. Physical activity regulates our emotions.
Don’t escape into work
Work-life balance is an important aspect of well-being and personal happiness. Work-life balance is the balance between work and personal life. It is a concept that has existed for centuries, but has become more prevalent in recent years as the amount of work people have to do has increased exponentially. The transition between work and life should be adaptive. It is important to give yourself time in a new country to meet new people and places, to start experiencing new things, and not to escape into work, which can isolate you and make assimilation more difficult.
Step out of your comfort zone
Anxiety is normal. The first step to stepping out of your comfort zone is to determine your level of discomfort. Start with small steps, patiently and slowly breaking down your barriers. Take on challenges and strive to achieve them—this will push you out of your comfort zone and help you build new skills. Surround yourself with active people who will make it easier for you to step out of your zone. A change of environment has a very beneficial effect on our mental health.
Empower yourself
Many people get discouraged when they see someone else’s success. They think they are not good enough or do not have the skills needed to succeed. There is nothing wrong with praising yourself because you are good enough just the way you are. In times of change, empowering yourself and noticing small successes is a very important protective factor. Empowering yourself and seeing your small successes acts as an antidepressant.
Don’t be afraid of fear
We should not be afraid of fear. Fear can be a huge obstacle in our path. It can stop us from doing the things we want or need to do. We should never let fear stop us from living the life we want to live. Start accepting this emotion as something inherent in your life.
Cognitive-behavioral therapy
Depression is a mental disorder that can be treated with therapy. Cognitive behavioral therapy is a form of psychotherapy that focuses on the relationships between thoughts, feelings, and behaviors. Cognitive behavioral therapy (CBT) is a recommended form of psychotherapy focused on curing the symptoms of depression.
CBT therapists help and support expats in dealing with their mental health issues so that they can regain their resources and start pursuing their goals and dreams in their new country. Often, the decision to move abroad is an opportunity for a new, sometimes better life.