Why does burnout abroad happen? Learn about the pressure migrants feel to prove themselves, the symptoms and practical steps to protect your energy at work.
You arrive at the office before everyone else and leave after everyone else. In meetings, you build your sentences three times in your head before asking to speak. You read an email over and over before sending it, so that there are no language mistakes and nothing can be misunderstood. At the weekend, instead of resting, you take courses and join certificate programmes. Because a voice inside you keeps saying the same thing: "Here, you have to be twice as good." That voice can motivate you for a while, but over time it can wear a person out. Burnout abroad is a condition that develops quietly, especially in migrants who work under the pressure to prove themselves. In this article, we look at what burnout looks like for people living far from home, its symptoms and causes, and the practical steps you can take to protect your energy.
What Is Burnout Abroad?
Burnout is a condition that develops from long-term work stress that is not managed. It is usually described through three main dimensions: a deep loss of energy and exhaustion; distance from the job, cynicism or a negative attitude towards it; and a reduced sense of effectiveness at work. Burnout is not laziness or a weakness of character; it often appears in the people who put in the most effort and carry the most responsibility.
Burnout far from home has a particular flavour of its own. In addition to the workload, there is a new language, a new workplace culture, the responsibilities of building a life in a new country and, often, a smaller support network. Many migrants also see their job not just as a job but as proof that the decision to emigrate was "right". Every success at work means "I did well to come here", while every mistake can raise the question "Maybe I should never have come".
Imagine an engineer working at a software company in England who, in her first year, volunteers for every project and keeps working from home in the evenings. She receives positive feedback from her manager, but it does not reassure her; instead she thinks, "Now I have to maintain this level." By the end of her second year, she finds it hard to get out of bed in the mornings, feels an emptiness towards work she once did with excitement, and begins making small mistakes. From the outside, this looks like a successful migration story; from the inside, it describes energy slowly running out.
You can find general information about burnout in our article on burnout syndrome. In this article, we focus on the particular burdens carried by Turks working abroad.
Symptoms of Burnout: What Signs Should You Watch For?
Burnout usually develops slowly. What is brushed off at first as "I'm a bit tired" can spread over time into every area of life. Watch out for the following signs:
Physical signs:
- Not feeling rested even though you have slept.
- Frequent headaches, stomach problems and muscle aches.
- Getting ill often, or illnesses lasting a long time.
- Disrupted sleep patterns.
Emotional signs:
- Intense distress on Sunday evenings and a dread of Monday.
- Indifference to work, and a "What difference does it make?" attitude.
- Irritability, impatience and overreacting to small things.
- Feeling inadequate, a failure or worthless.
- A sudden and intense increase in homesickness and the wish to return to Turkey.
Behavioural signs:
- Procrastinating and struggling to concentrate.
- Withdrawing from social events and friends.
- Not making time for things you used to enjoy.
- "Switching off" in front of a screen every evening.
- Trying to relax with caffeine, alcohol or food.
Some of these symptoms share features with depression and anxiety disorders. For that reason, on their own they do not amount to a diagnosis; if they continue for a long time, an assessment by a professional is useful.
The Pressure to Prove Yourself: Why Does Burnout Abroad Happen?
The Belief "I Must Be Twice as Good"
Many migrants believe they have to work harder in order to get to the same place as local employees. This belief is sometimes based on real experiences, and sometimes it is fed by an internalised fear. In either case, the constant effort to perform at a high level leaves no room for rest or for mistakes.
Language Fatigue
Working in a language that is not your mother tongue is a constant extra load on the brain. Following meetings, understanding jokes, writing in the right tone, talking on the phone... each requires attention and energy. A significant part of the tiredness you feel at the end of the day may come from this unnoticed language effort.
Loss of Status and Identity
Someone who was an experienced professional in Turkey may have to start in more junior positions for a while in the new country. Diploma equivalence procedures, expectations of local experience or language level may require a career to be rebuilt. During this process, the person is trying both to win back the place they lost and to prove their new place. This double effort can increase the risk of burnout.
Residence and Work Permits Tied to the Job
In some countries, the residence permit is directly tied to the employment contract. In that case, losing the job means not only losing income but also putting the right to stay in the country at risk. In such a situation, a person finds it hard to set boundaries, to say "no" to overtime or to object to poor conditions.
A Sense of Responsibility Towards Family
Families in Turkey are proud of their child abroad. The sentence "Our son/daughter works abroad" sometimes carries an invisible burden of expectation. Some migrants also provide financial support to their families in Turkey. These responsibilities can make it harder to admit that you are struggling and to slow down.
A Weak Support Network
In Turkey, after a hard day at work, it is possible to meet a friend, visit family or leave the children with their grandmother. Far from home, these supports are often missing. Household chores, childcare and official paperwork are added on top of the workload.
Burnout is not the result of working hard; it is the result of working for a long time without rest, without support and while feeling constantly obliged to prove yourself.
The Effect of Burnout on Family and Relationships
A burnt-out person comes home physically, but mentally they are still at work. The time they spend with their partner and children decreases or loses quality. The phone stays in hand at dinner, and weekends are spent "catching up" rather than resting.
Tension between partners can rise. In particular, a partner who migrated by following their spouse may experience the working spouse's constant tiredness and distance as loneliness. The working spouse, in turn, may feel, "I work this hard and I don't even get understanding." This cycle leaves both sides feeling misunderstood.
Children sense their parents' burnout not through words but through atmosphere. A parent who is impatient, tense or emotionally distant can awaken the feeling in a child, "Am I a burden?" On the other hand, when a parent looks after themselves, it offers the child an important example of setting boundaries and valuing oneself.
Practical Steps for Coping with Burnout Abroad
Question Your Belief About Proving Yourself
Ask yourself these questions: Am I really expected to be twice as good, or am I imposing this on myself? What is the cost of this belief to me? What happens when a local colleague does not work this hard? The aim is not to give up being hard-working but to find a healthy measure.
Set a "Good Enough" Standard
Not every task has to be done at the highest level of perfection. Sort your tasks by importance: Which really require care, and which can be "good enough"? For example, a small language error in a routine internal message does not carry the same weight as a mistake in a major presentation.
Plan Breaks for Language Fatigue
Spend a few minutes in your mother tongue during the day: listen to Turkish music, send a friend a voice message, read a few pages of a Turkish book. These small breaks open up a space in your mind that says, "You don't need to make an effort here."
Create a Transition Ritual Between Work and Home
Set up a simple routine that helps you leave work behind when you get home: a short walk, a shower, changing clothes or a five-minute breathing exercise. Switch off your computer and work phone after a certain time. If you work from home, even making your work area invisible at the end of the day can help.
Practise Setting Boundaries
Prepare in advance sentences such as, "I won't be able to finish this project this week; shall we prioritise?" Setting boundaries in a foreign language may feel harder, so practising a few ready-made sentences beforehand builds confidence. In many workplace cultures, boundaries expressed clearly and politely are seen as professionalism.
Build Your Support Network Deliberately
Professional networks, migrant professional groups, Turkish associations or hobby clubs can help you form new connections. Finding a colleague or mentor you trust at work can also ease the pressure to prove yourself. If your organisation has an employee assistance programme, consider making use of it.
Have a Realistic Conversation with Your Family
Instead of trying to show your family in Turkey that everything is fine, you can share the parts you are struggling with too. This can help them see you more realistically and balance their expectations.
When Should You Seek Professional Support?
It is recommended that you consult a professional in the following situations:
- Your loss of energy does not improve despite rest, holidays or weekends.
- You experience intense distress or physical symptoms when you think about going to work.
- You have felt unhappy, hopeless or worthless for a long time.
- Problems with sleep, appetite and concentration have become marked.
- You turn more often to alcohol, sedatives or other substances.
- Your relationships and family life are seriously affected.
If you have physical symptoms, it is important to talk to your family doctor in the country where you live; some medical conditions can also cause fatigue. Where necessary, an assessment by a psychiatrist may be suggested.
If you have thoughts of hopelessness or of harming yourself, please do not wait; call the emergency number of the country where you are: 112 in EU countries, 911 in the US and Canada, 999 or 112 in the UK, and 000 in Australia. Online therapy is not an emergency response service; in these situations, local emergency services and local psychiatric services are essential.
Occupational health services and mental health services in the country where you live are also valuable resources. Support in your mother tongue is an option that can be used alongside these services.
How Does Online Therapy in Your Mother Tongue Work?
For someone who works all day in a foreign language, returning to their mother tongue in the therapy hour can be a relief in itself. When you describe the pressure to prove yourself, the sense of responsibility towards your family, or the feeling "We left home, we can't take a step back", not having to explain the cultural context can help the conversation deepen more quickly. For general information aimed at people living abroad, see our page for Turks living abroad.
In work on burnout, a cognitive behavioural therapy (CBT) based approach usually includes the following steps:
- Assessment: Workload, working conditions, the migration process, support network and burnout symptoms are examined together.
- Working with beliefs: Beliefs such as "If I make a mistake I'll lose everything" and "Resting is laziness" are noticed, and more balanced perspectives are developed.
- Behavioural planning: Rest, enjoyable activities and social connections are deliberately added to the weekly plan.
- Boundary-setting and communication skills: Sentences and strategies for setting boundaries at work and in the family are practised.
- Working with perfectionism: "Good enough" standards are defined and tested through small experiments.
For online sessions, a quiet and private setting, a secure internet connection and headphones are recommended. It is better to join from somewhere you feel comfortable rather than from your workplace. A suitable time can be arranged with the time difference in mind. Payments can be made online; pricing in Turkish lira (TL) and payment by international card are possible. You will need to check the insurance terms in your country of residence regarding coverage. For detailed information, see the online therapy page.
Frequently Asked Questions
Is burnout abroad the same as depression?
No, but they can share similar symptoms. Burnout is more closely linked to work stress, whereas depression is a mood problem that affects life as a whole. If the symptoms have spread to areas outside work, an assessment by a professional is important.
Will going on holiday cure burnout?
A holiday can provide temporary relief. But if the way you work and the beliefs that led to burnout do not change, the symptoms can return quickly. For lasting change, you need to review your daily habits and boundaries.
Should I quit my job?
This decision depends on many factors, such as your residence permit, your finances and your family circumstances. It is hard to make big decisions when you are burnt out. It is recommended that you first try to recover some of your energy and then weigh your options with a calmer mind.
Can I attend online therapy during my working hours?
A suitable time can be found by considering the time difference and your work schedule together. However, for privacy, it is recommended that you join the session not from your workplace but from somewhere you feel safe.
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Eda Erkan Alapala
Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.
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