#25: How to Recover from Burnout: Balancing Work, Life, and Change Abroad

Moving to a new country is often seen as a fresh start, full of exciting opportunities. Whether it’s taking on a new job, joining a partner, or simply exploring life in a new place, the process can be inspiring. But alongside the excitement comes the reality of navigating stressful situations—from finding a doctor to figuring out public transport or even understanding local customs. What might seem like small adjustments can quickly escalate into chronic stress.

This adjustment period can throw your daily routine into chaos, leaving you feeling disconnected from your support system and struggling to maintain a healthy work-life balance. Juggling the demands of a new work environment while building a sense of stability in your personal life often leads to emotional exhaustion and high levels of work-related stress. Without taking steps to manage these pressures, it’s easy to fall into patterns of mental exhaustion, disrupted sleep, and a general decline in physical health.

Burnout, unfortunately, becomes a reality for many in this situation. Recognising the warning signs and understanding the recovery process is key to regaining your energy and building a fulfilling life in your new environment.

Burnout, as recognised by the World Health Organization, is an occupational phenomenon resulting from chronic work-related stress. For those juggling work-life balance, relocation, and personal adjustments, the demands can quickly escalate into emotional exhaustion and physical symptoms. Understanding the warning signs and taking proactive steps can be the difference between thriving and feeling perpetually overwhelmed.

In this blog we're going to look at how to recover from burnout, specifically we'll go over:

• What is Burnout?
• The Hidden Challenges of Relocating
• Signs and Risk Factors of Burnout
• Steps to Overcome Burnout
  • Recognise the First Step
  • Set Boundaries
  • Build a Support Network
  • Manage Stress Effectively
  • Seek Professional Help
• Improving Work-Life Balance
• Long-Term Strategies for Burnout Recovery

What is Burnout?

Burnout is a state of mental, emotional, and physical exhaustion caused by prolonged stress.

Common contributors include long hours, excessive workload, and lack of control over one’s environment. Relocation amplifies these stressors, especially when adjusting to a new work environment or adapting to unfamiliar cultural norms.

Symptoms of burnout often manifest in both emotional and physical ways:

• Mental exhaustion leading to difficulty concentrating and making decisions.

• Physical exhaustion causing sleep disturbances, fatigue, and weakened immune system.

• Feelings of detachment or emotional exhaustion, making it hard to connect with work or personal relationships.

These signs are magnified when managing the dual pressures of settling into a new country and navigating stressful situations like building a new support system.

The Hidden Challenges of Relocating

Relocating to a new country brings unique challenges that go beyond unpacking boxes.

The process often disrupts one’s daily routine and creates significant stress levels. Language barriers, cultural differences, and the loss of familiar comforts can impact both emotional health and quality of life.

Social isolation is another hurdle...

Building meaningful connections takes time and vulnerability, and for expats, finding a reliable support network can feel like another item on an endless to-do list. These pressures can lead to feelings of being spread too thin, contributing to work stress and personal life strain.

Signs and Risk Factors

 Recognising the warning signs of burnout is critical to addressing it. Some of the most common indicators include:

• Chronic workplace stress and onset of stress that doesn’t subside after rest.

• Persistent fatigue or physical exhaustion, despite efforts to rest or relax.

• Emotional detachment or feelings of being unmotivated.
• Insomnia / poor sleep
• Lack of appetite
• Busy thoughts

Risk factors are especially high for expats juggling demanding roles and new cultural landscapes. Healthcare professionals and healthcare workers are particularly susceptible, given the emotional and physical demands of their professions.

Note
If symptoms aren't addressed there is an increased risk of health issues like heart disease or type 2 diabetes

Steps to Overcome Burnout

1. Recognise the First Step

The first step in overcoming burnout is acknowledging it. Reflecting on the current situation and understanding what led to this point is key. Taking stock of stressors—whether it’s overwhelming stress, lack of control, or long hours—can clarify where changes are needed.

Review Your Commitments
Write down all the commitments currently on your plate—personal, professional, and social. Ask yourself: "Are these aligned with my priorities and capacity right now?" Identifying overcommitments or unnecessary obligations can highlight where you need to set boundaries.

2. Set Boundaries

Learning to set boundaries is an essential skill. This might mean limiting work hours, saying no to additional commitments, or carving out more personal time to recharge. 

Master the Art of Saying “No” Gracefully 

Saying no doesn’t have to feel harsh or confrontational. Practice responses like:

• “I’d love to help, but I’m at capacity right now.”
• “I can’t commit to that, but here’s another way I can support you.”
• “I really appreciate you thinking of me, but I’ll have to pass this time.”

By framing your "no" with kindness, you can protect your time without damaging relationships. 

3. Build a Support Network

A reliable support system is invaluable. Whether it’s leaning on family members, joining expat groups, or seeking professional guidance, having others to share the load makes a significant difference.

4. Manage Stress Effectively

Incorporate proven stress management techniques into your routine, such as:

• Progressive muscle relaxation to ease tension.

• Regular exercise to boost energy levels and improve overall health.

• Scheduling regular breaks to reset during the day.

These stress management techniques will help alleviate high levels of stress due to job burnout. 

Did you know?
People who work out regularly experience up to 65% better sleep, which is crucial for managing stress and recharging your body. 

5. Seek Professional Help

Sometimes, recovery requires assistance from a mental health professional or healthcare professionals. They can guide you through the recovery process with tailored strategies to address emotional exhaustion and rebuild your quality of life.

Improving Work-Life Balance

Striking the right balance between professional life and personal relationships is crucial, especially when adapting to a new environment. Simple changes, like prioritising a healthy diet, reducing screen time, and ensuring quality sleep, can have a profound impact on physical well-being and emotional stability.

Time management plays a big role too. Starting and ending the day with a clear to-do list can help organise tasks without feeling overwhelmed.

Long-Term Strategies for Burnout Recovery

1. Develop Strong Coping Skills to Handle Stressful Situations

Coping skills are your emotional toolkit for navigating life’s inevitable challenges. The goal is not to eliminate stress entirely but to equip yourself to respond to it in healthier, more effective ways.

Strategies:

• Mindfulness Practices: Regular mindfulness or meditation exercises can help you remain present and reduce emotional reactivity during high-stress moments. Start with 5-10 minutes daily and gradually increase as it becomes a habit.
• Reframing Techniques: Train your brain to see challenges as opportunities for growth. For example, instead of thinking, “I can’t handle this,” shift to, “This is a chance to build my skill set and elevate my character.”
• Progressive Muscle Relaxation: A physical technique where you tense and then release each muscle group to reduce tension caused by stress.
• Deep Breathing Exercises: When stress spikes, use deep diaphragmatic breathing (inhale for 4 seconds, hold for 4, exhale for 6). This activates the parasympathetic nervous system, calming your mind and body.

2. Embrace Lifestyle Changes Like Regular Physical Activity and Limiting Work Stress

The way you live day-to-day directly affects your ability to manage stress and prevent burnout. Adjusting your habits and routines can create a supportive environment for recovery.

Strategies:

• Prioritise Exercise: Incorporate 30 - 60 minutes of physical activity most days of the week. Whether it’s a brisk walk, a yoga session, or weightlifting, consistent movement releases endorphins, improves sleep, and reduces stress levels.
• Set Boundaries with Work: Learn to protect your time by saying no to tasks that don’t align with your priorities. Define clear start and end times for your workday to avoid overworking.
• Reduce Screen Time: Constant connectivity increases stress levels. Implement screen-free periods during your day, especially before bed, to promote relaxation.
• Adopt a Healthy Diet: Nourishing your body with whole, unprocessed foods provides the energy and stability needed to handle stress. Avoid excessive caffeine and sugar, as they can exacerbate anxiety.

3. Use a Holistic Approach to Maintain Balance and Protect Against Future Burnout

Burnout recovery isn’t just about eliminating stress—it’s about creating a life that supports your mental, emotional, and physical well-being. A holistic approach ensures you address every aspect of your health.

Practical Strategies:

• Reconnect with Your Values: Spend time reflecting on what truly matters to you. When your actions align with your core values, you’ll feel more purposeful and less overwhelmed by external demands.
• Engage in Restorative Activities: These could include hobbies, creative pursuits, or spending time in nature. Activities that bring joy and relaxation help you recharge.
• Build a Strong Support Network: Surround yourself with people who understand and uplift you. Having a solid support system reduces feelings of isolation and provides an outlet for sharing challenges.
• Focus on Sleep Hygiene: Quality sleep is essential for recovery. Establish a bedtime routine, keep your bedroom dark and cool, and avoid screens at least an hour before sleep.
• Seek Professional Guidance: If needed, work with a therapist or counsellor to address underlying emotional challenges and develop a personalised recovery plan.

The Long-Term Impact

By integrating these strategies into your life, you’ll develop the discipline and resilience needed to protect yourself against future burnout. Recovery may take time, but each step you take brings you closer to a life of balance, purpose, and well-being.

Remember, burnout isn’t the end of the story—it’s the beginning of a healthier, more empowered you.

Final Thoughts

Recovering from burnout isn’t about quick fixes—it’s about creating habits that supports your emotional health, physical health, and long-term quality of life. At Hue Therapy, we adopt a humanistic and existential approach to therapy. Our services focus on helping people navigate their internal shades in a place where they are free to explore their emotional needs while sharing their vulnerabilities and experiences.

Our practice is centred on a holistic, strengths-based and transpersonal counselling methodology. This approach supports clients in achieving their goals and developing the confidence and insight needed to navigate their current situation, past experiences, and life-changing events.

We work to expand each individual’s internal resources and equip them with practical skills and strategies designed to address and support their needs. If you’re feeling the strain of burnout, take the first step with Hue Therapy. Together, we can work towards a more balanced and fulfilling life.