Burnout as an expat: when work and a new life become too much

Expats often carry a double load: proving themselves in a new job while building a whole new life, without the support network they had at home. It is no surprise that burnout is common.

Early warning signs

• Feeling tired even after rest.
• Cynicism or detachment from work you used to care about.
• Difficulty concentrating, more mistakes.
• Irritability, poor sleep, frequent illness.
• Struggling to switch off in the evenings or at weekends.

What helps

• Set boundaries around working hours and messages.
• Protect recovery time: sleep, movement, time outdoors and with people you like.
• Talk to your manager or HR about workload, and ask whether your company has an Employee Assistance Programme.
• Notice the expat factor: loneliness and stress outside work make work stress harder to carry.

Burnout doesn’t go away by pushing harder. If you recognise these signs, talking to a counsellor early can help you recover and prevent it from coming back.

Prague Integration offers counselling for expats and locals in over 10 languages, online or in person in Prague 1. Book a free discovery session and we will match you with the right person.