Mental health as an expat in China: let's talk about it
This isn't a fun post but it's an important one.Living in China can be amazing. It can also be incredibly isolating. The language barrier, the cultural distance, the visa stress, the pollution days where you can't go outside — it adds up.
Signs I ignored for too long:
• Stopped wanting to go out on weekends
• Constantly irritable over small things
• Drinking more than I should
• Video calling home and crying for no reason
• Feeling like nobody here actually knows me
What helped:
1. Found a therapist who speaks English.
Yes, they exist in major cities. I found mine through my international health insurance. ¥800/session, not cheap, but worth it.
2. Joined a running group.
Forced social interaction. Exercise. Endorphins. The trifecta.
3. Scheduled regular video calls with home.
Not random "when I feel lonely" calls — scheduled. Wednesdays and Sundays. Gave me something to look forward to.
4. Accepted that it's okay to have bad days.
You don't have to love China every single day. Some days it sucks. That's normal.
Resources if you need them:
• International hospitals often have mental health departments
• Some apps (like BetterHelp) work with VPN
• Your company's HR might have an EAP program
• The expat community is more supportive than you think — reach out
You're not alone in feeling alone.
If you're struggling, talk to someone. Anyone. A friend, a therapist, a stranger in a WeChat group. Don't wait until you're in crisis.
How do you take care of your mental health here?
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