8 Tips to Overcome Job Anxiety When Working Abroad
How to take care of your mental health and start your new role abroad with clarity and confidence.
Starting a new job abroad is one of those moments that feels exciting and intimidating at the same time. You’re stepping into a new role, in a new culture, possibly in a new language, with new colleagues and entirely new routines. Even if you’ve already moved countries before or have years of experience behind you, a transition like this naturally comes with uncertainty.
And uncertainty often brings anxiety. Not because you’re unprepared or incapable, but because your mind is adjusting to a big change. The goal isn’t to eliminate anxiety altogether; it’s to manage it in a way that protects your wellbeing and helps you feel grounded as you settle in.
These eight tips are here to help you navigate that process with clarity and confidence.
1. Prepare yourself early.
Reducing uncertainty makes everything easier.
Most anxiety comes from not knowing what to expect. When you move abroad for work, there are many unknowns happening all at once: housing, transport, culture, workplace norms, even small daily habits you never had to think about before.
Preparing in advance reduces the emotional load. Spend time learning about how people work and live in your new country, how to get around, and what your everyday routines might look like. You don’t need to become an expert before you arrive, but getting familiar with the basics will already make the transition smoother.
Light planning tools like Notion, Trello or Google Keep can help you organise your thoughts without feeling overwhelmed.
2. Learn about your new country
Understanding culture helps you feel grounded.
Culture influences almost everything: communication, work expectations, social interactions, even how people give feedback or express disagreement. When you’re unfamiliar with these norms, it’s easy to misinterpret situations and feel unsure of yourself.
Taking some time to explore cultural habits can reduce those moments of confusion. Watching videos from people who live locally, reading short guides, or learning simple expressions through apps like Duolingo or Babbel can make a real difference. Understanding the rhythm and mindset of your new environment helps you feel less like an outsider and more like someone who’s gradually finding their place.
Going from the airport straight into your first day of work is a lot for anyone. Giving yourself even a few days before your start date allows you to breathe, get settled, and let the initial stress settle before jumping into your new role.
Use this time to walk around your neighborhood, understand your commute, take care of small administrative tasks, and simply rest. When your first day arrives, you’ll feel more stable and less rushed, which naturally reduces new job anxiety.
4. Stay connected with your support system
Familiarity helps you stay grounded.
Even when everything is going well, moving abroad can feel isolating at times. Staying connected with the people who know you best helps maintain emotional balance and gives you a sense of continuity.
A quick call, a voice note, or a shared update can make you feel supported and less alone in your transition. Apps like WhatsApp, FaceTime or Google Meet make this easy and natural.
At the same time, try to slowly build local connections. Attend a team gathering, introduce yourself to colleagues, or join a meetup in your field. You don’t need a huge social circle; even a few friendly faces can make a big difference.
5. Build healthy routines
Small habits bring stability when everything else is new.
When your environment changes all at once, your brain looks for predictable patterns. Establishing routines gives you something steady to rely on.
This doesn’t have to be complicated. A morning walk, a weekly workout, a go-to café, or a simple journaling moment can help structure your day and calm your mind. Apps like Headspace, Calm, or Daylio can support you if you want help maintaining healthy habits or tracking your mood.
Routines remind you that even if many things feel new, you can still create familiarity for yourself.
6. Ask for help when needed
Support is part of a healthy transition.
There’s no level of seniority that makes you immune to feeling overwhelmed. Anxiety becomes heavier when you try to manage everything alone. Recognising that you need support is not a weakness; it’s an important part of settling in.
Sometimes talking to a colleague or a friend is enough. Other times, you may need guidance from a mental health professional. Services like BetterHelp and Talkspace provide access to therapists online, which can be especially helpful if you prefer speaking in your native language.
If your company offers an employee wellbeing program, take advantage of it. These resources exist to support you, and using them is a sign of self-awareness.
Moving to a new country means encountering situations you’re not fully prepared for. Even experienced professionals sometimes feel like beginners in a new cultural context. That’s part of the process.
Give yourself permission to not know everything immediately. Ask questions. Make mistakes. Try again. You’re learning, and learning naturally involves moments of discomfort.
Over time, what feels unfamiliar now will become part of your normal.
8. Give yourself time
Settling in is not a race.
It’s easy to assume you should feel at home right away, but transitions simply don’t work like that. Adapting to a new job and a new country takes time, often several months. You will have good days and challenging days, and this is completely normal.
If you want to track your emotions or reflect on your progress, apps like Journey or Reflectly can help. They provide a quiet space to look back and notice how far you’ve come, even when the pace of progress feels slow.
The important thing is to move forward at your own pace, without comparing your experience to others.
Frequently Asked Questions
Is it normal to feel anxious when starting a job abroad?
Yes. Most people experience some level of anxiety during international transitions, regardless of experience or seniority.
How long does it usually take to adjust to a new country?
Many people start feeling settled after three to six months, though it varies. Emotional ups and downs are normal.
Should I tell my employer if I’m struggling?
You don’t have to share everything, but communicating if you need clarity or small adjustments can help. Many companies expect that international hires will need time and support.
What if I struggle to make friends locally?
Building a social circle takes time. Focus on a few connections rather than trying to meet everyone. Start with colleagues or interest groups.
When should I consider seeking professional help?
If anxiety affects your sleep, appetite, concentration, or daily functioning, or if it feels constant, speaking to a professional is important.
What if I’m unsure whether I made the right decision?
Doubt is common in the early phases of any big transition. Give yourself time before evaluating your move. Adjusting emotionally takes longer than adapting practically.
