Anxiety and Nervousness

Anxiety often develops gradually – especially for expats and emigrants who face a wide range of challenges, uncertainties, and changes. New cultures, a lack of social networks, or language barriers can contribute to increasing worries and inner restlessness. On this page, you'll learn how to better understand early signs and what you can do to manage anxiety in a healthy way.

The many faces of anxiety

Fear and anxiety are natural parts of life. Their purpose is to help us recognize danger and respond appropriately. But when worries, nervousness, or inner restlessness become overwhelming, take on a life of their own, or start to significantly impact daily life, they become a burden. Thoughts may race endlessly, the body feels constantly on edge, sleep becomes difficult – you feel tense, irritable, or drained.

For people living abroad, these feelings can be especially intense: the familiar environment is missing, trusted contacts are far away, and you're often facing personal or professional challenges without having developed reliable coping strategies yet.

Anxiety can manifest in different forms: as a vague sense of unease, specific worries, excessive nervousness in certain situations, or even as panic attacks. Physical symptoms are also common – such as a racing heart, sweating, trembling, or stomach issues. Often, anxiety can’t be fully explained rationally – and that’s exactly what makes it feel so confusing and hard to manage.

How to manage anxiety effectively

A first step is to take your anxiety seriously – without letting it control you. It can often help to take a closer look at the thoughts or situations that trigger it. What exactly am I afraid of? How realistic is this worry? What strategies have I used so far – and how helpful have they been?

Expats in particular tend to carry their burdens alone for a long time – often due to a lack of supportive social networks or familiar resources in their new environment. That makes it all the more important to actively seek out tools and resources that truly offer relief.

Helpful strategies can include:

Breathing and relaxation exercises to calm the body
Mindfulness to break free from overthinking cycles
Connecting with others, even through digital networks
Creating daily structure to foster a sense of stability and safety
Building a new support system – both offline and online

How can Counseling help?

Psychological counseling is about gaining a better understanding of your fears and developing a healthier way of dealing with them. Together, we explore what lies behind the fear, what sustains it – and how you can gradually build more inner security and calm.

For people living abroad, counseling offers a safe space to sort through thoughts, gain new perspectives, and develop individual strategies. Especially when there is no native-language support available locally, online counseling in one’s own language can be a valuable source of relief.

Sometimes it’s also about recognizing deeper issues, changing distressing thought patterns, or approaching yourself with more compassion. Psychological support can offer guidance and help – so that fear no longer controls your life, and you can regain a greater sense of agency.

Schedule a free initial call