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5 Gentle Practices to Heal Emotional Wounds for Expats (Even on Your Hardest Days)

Writer's picture: Kit TurnerKit Turner

Living abroad sounds glamorous—croissants in Paris, siestas in Spain, wine in Tuscany. Trust me, I’ve been there, sipping my overpriced café crème while quietly wondering why I ever thought this was a good idea. Because when the novelty wears off, there’s an emotional side to expat life that no one talks about at the farewell party. For women navigating life far from their original home countries, emotional challenges can hit hard, especially when you’re trying to balance the excitement of a new adventure with the longing for everything familiar—like decent tea, your best friend’s hug, or a conversation where you don’t have to pause and Google a word mid-sentence.


This post is for the women out there (you!) who are figuring out how to thrive amidst the chaos of adaptation, the occasional tearful WhatsApp call to Mum, and the ongoing quest to pronounce “croissant” without sounding like you’re choking (spoiler: I still haven’t nailed it). Let’s dive into some gentle, heart-centered practices to heal those emotional wounds and remind yourself that you’re doing great—even on the hardest days. Because if I’ve learned anything, it’s this: thriving abroad isn’t about perfection; it’s about figuring it out one messy, beautiful day at a time.


A woman in a black coat walks confidently near the Eiffel Tower, embodying Parisian chic amidst the backdrop of autumn foliage.
A woman in a black coat walks confidently near the Eiffel Tower, embodying Parisian chic amidst the backdrop of autumn foliage.


Understanding Emotional Challenges

Let’s talk about the emotional rollercoaster that comes with expat life. It’s not just you; this ride is a shared experience.


Feelings of isolation: It’s not easy to build a support network when your best friend is a time zone away and your neighbor’s idea of “small talk” is a 20-second nod. The disconnection from friends and family can feel overwhelming.


Culture shock: Adjusting to a new country’s unspoken rules (seriously, who knew there were so many ways to offend someone with a handshake?) can be exhausting.


Identity shifts: Moving abroad isn’t just a change in scenery—it can shake up how you see yourself. Who are you when you’re not tied to your old career, community, or favorite café?


Heart-Centered Tools to Navigate Emotions

The good news? Emotional challenges don’t come with a no-return policy. Here are some simple tools to help you regain your balance when life feels heavier than your suitcase.


Mindfulness practices: Sit, breathe, and just be. A quick mindfulness exercise: Close your eyes, take five slow breaths, and notice the air moving in and out. Congratulations—you just found calm amidst the chaos.


Journaling: There’s something therapeutic about pouring your emotions onto paper. Start with a prompt: “Today, I felt…” or “Right now, I need…” Don’t worry about grammar; your journal isn’t grading you.


Breathing techniques: Feeling overwhelmed? Try box breathing: inhale for four counts, hold for four counts, exhale for four counts, and hold for four counts. Repeat until your shoulders stop trying to live near your ears.


Building Community and Support Networks

You’re not meant to go it alone. Connection is the antidote to loneliness, even if it starts with a slightly awkward coffee meetup.


Finding local expat groups: Whether it’s a book club or a group that shares your love for obscure cheeses, there are communities out there ready to welcome you.


Establishing friendships: Building relationships in a new culture might require you to be bold (or at least agree to karaoke night). Start small—say yes to invitations and invite people for a coffee.


Virtual support networks: Online communities are a goldmine. Whether it’s Facebook groups or forums, you’ll find others who get it (and are willing to share tips for where to find peanut butter).


Cultivating Self-Compassion


Living abroad is hard enough without you being your own worst critic. Let’s change that narrative.

Acknowledging struggles: Life isn’t all picture-perfect Instagrams. Admit when it’s tough and remind yourself that everyone struggles—no exceptions.


Practicing kindness towards yourself: Talk to yourself the way you’d talk to a friend. Would you tell her she’s failing because she cried in the supermarket? No. So why say it to yourself?


Celebrating small victories: Managed to navigate public transport without Google Maps? That’s a win. Found the courage to ask for directions in a language you’re still learning? Celebrate it!


Embracing Change and Growth


Here’s the thing about emotional challenges—they’re also opportunities. (Cue the eye-roll, but hear me out.)


Learning adaptability: The more you roll with life’s punches, the more resilient you become. It’s like emotional yoga—flexibility is key.


Discovering new strengths: Moving abroad will reveal strengths you didn’t know you had. (Spoiler: figuring out foreign bureaucracies should qualify as an Olympic sport.)


Redefining success: Success might look different now—maybe it’s not about climbing a corporate ladder but learning to slow down, savor moments, and find joy in the little things.


Two friends enjoy a leisurely stroll through a vibrant outdoor café area, soaking in the lively atmosphere with smiles and beverages in hand.
Two friends enjoy a leisurely stroll through a vibrant outdoor café area, soaking in the lively atmosphere with smiles and beverages in hand.


Emotional challenges are part of the expat package, but so is growth, connection, and the chance to rediscover yourself in a whole new light. You’re not alone in this journey, and you’re definitely not failing if it feels hard some days.


Take these five gentle practices, try one (or all) of them, and remember: Every challenge you face is shaping the strong, adaptable, and emotionally resilient person you’re becoming.


If you’re looking for more support on your journey, let’s connect. Whether it’s one-on-one therapy, workshops, or group sessions, I’m here to help you navigate the ups and downs with heart, humor, and a lot of compassion.


Ready to take the next step? Book a free consultation.


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