Supporting family mental health during an overseas move: Strategies for a smooth transition

Moving overseas is a huge life event for any family. Alongside the excitement, you and your loved ones may experience stress, anxiety and loneliness while handling the transition.

These feelings are completely normal, and you’re not alone. Many expats worry about moving abroad, whether it’s missing family and friends, the financial strain, language barriers or the fear they’ll regret their decision.

With some simple strategies and a strong support network, you can mitigate the impact of moving abroad on your family’s mental health. However, it’s important to remember that if you or someone you know is struggling with poor mental health then it’s best to talk to a health professional.

Family upheaval

Moving house is stressful, even at the best of times. When you’re heading overseas, it can be even trickier to manage the move.

To ease the stress, it’s important to have a plan in place. Use a calendar to keep on top of dates and deadlines, and try to get as much done in advance as you can. Leave plenty of time to pack up, book removals, and sort out your travel arrangements.

Aside from the logistics, simply processing the transition can have a big impact on mental health – particularly for children. The two key things here are to make sure that you’re all moving forward as a family, supporting one another, and that no one feels like they are out of control.

It’s best to include everyone in the decision-making process as much as possible, even if it’s small decisions, such as allowing a child to pick the colour of their room. This way, you can limit the risk that some may feel the change is happening to them, rather than with them, and that they are powerless.

It’s also important to keep communication open in the family. Talk about your hopes and fears, and encourage others to do the same. Just being able to communicate your concerns can help to ease them. And if you have shared anxieties, you’ll feel better facing them together as a family.

Financial fears

Worrying about money is incredibly stressful. Even if you’re not yet in financial difficulty, the fear that funds will run out can drive a wedge between partners and cause sleepless nights. And if you do begin to experience hardship, the anxiety is amplified.

According to our British Export Report, the financial strain of moving overseas is the second biggest worry among Brits looking to relocate, with 32% of UK expats concerned about the cost.

This is why it’s crucial that you plan out your finances ahead of time. Budget carefully and make sure you have some money in reserve for any unexpected expenses, and thoroughly research the cost of living in the country you’re moving to.

It’s also important that you and your family are transparent with one another. Being open and honest and agreeing on the budget means you can work together as a team.

Finally, if you do get into financial difficulty then address it as soon as possible. Talk to your partner and/or close family members and seek guidance from organisations such as Citizens Advice.

Leaving loved ones behind

The number one fear for would-be expats is missing family and friends. Leaving loved ones behind can be incredibly difficult. And even once you’ve made the move and settled abroad, pangs of loneliness can hit you from time to time.

To address this, it’s important to keep in touch with loved ones back home. Set time aside for phone calls, video chats, and maybe even monthly online meet-ups, like a book club or games night. Many of us connected with friends and family online during the Covid pandemic, and it’s still possible to socialise and connect from a distance.

Meanwhile, it’s just as vital that you and your family make new connections. Socialising can be tricky – particularly with a language barrier – but the more people you meet, the more likely you are to form some lasting, meaningful friendships. Speak to neighbours and colleagues, take up a hobby, and seek out fellow expats going through a similar experience.

You can connect with other expats on platforms such as Meetup and InterNations, while you can also often find local or expat-focused Facebook groups for your area.

If you have children, you may need to help them form new friendships. Arrange playdates, book your kids into classes, or host a welcoming party for your child’s classmates.

Integrating into a new culture

Entering into a new culture can be intimidating. There may be new and unusual customs, cuisines, and etiquette – not to mention the language barrier. This can leave some people feeling isolated and lonely, particularly if it prevents you from socialising and forging new connections, as outlined above.

To counter this, be open to new experiences. Research your new home’s culture, learn the official language, and seek out opportunities to try new things. Immersing yourself is often the best way to integrate.

That said, it’s just as important to have some continuity for you and your family. With so many things changing, keeping some family traditions and home comforts consistent can provide an anchor for you all.

Embracing the journey ahead

While the prospect of moving abroad can be daunting, it’s also an exciting opportunity for personal growth and family bonding. It’s essential to communicate openly about your feelings – whether it’s with close family and friends or a mental health professional. Remember, feeling anxious, down, or lonely is common. Addressing the root causes and seeking support can often lead to positive outcomes.

On a positive note, the findings from our British Expat Report highlight that, despite the challenges, the overall results of relocating abroad are overwhelmingly positive. Almost half (49%) of UK expats indicate that their mental health improved within the first six months of living abroad, while many report an overall happier and better way of life.

Hopefully our suggestions will help you look after your family’s mental health as you go through such a life-changing transition. Remember that there will inevitably be ups and downs, but it’s vital that you reach out for help if you need it.

The charity Mind offers information and advice on mental health and wellbeing. They have loads of useful resources and they can point you to the relevant services. Likewise, the NHS has a mental health hub with resources, articles, and ways to get help.