What psychological challenges does working life abroad bring? Find workplace culture differences, pressure to prove yourself and practical advice for adjusting.
Do you remember your first day at work in a new country? Trying to work out how the conversations by the coffee machine go, trying to decide whether something your manager said was really praise or criticism, watching what time lunch is eaten and with whom... Working life abroad does not simply mean starting a new job; it also means learning a new work culture. This process can be as tiring as it is exciting. In this article, we look at the psychological side of working in a new culture, the struggles people often face and concrete steps you can take to keep a balance in your working life.
Working Life Abroad: What Changes?
Every country, and even every company, has its own work culture. This culture is shaped less by written rules than by unwritten expectations. There may be differences between the working pattern you are used to in Turkey and the one in the new country in these areas:
- Hierarchy: In some work cultures you address your manager by first name and are expected to push back; in others there is a more pronounced hierarchy.
- Directness: In some cultures criticism is given openly and clearly; in others an indirect and polite style is preferred. Someone from Turkey may find open criticism rude and indirect criticism vague.
- Time and planning: There may be differences in things like meetings starting to the minute, long-term planning and tolerance of last-minute changes.
- The line between work and private life: Answering emails after hours, socialising with colleagues and how much of your private life is shared vary from culture to culture.
- The way relationships are built: In Turkey, working relationships are often built on personal closeness and trust. In some countries relationships can be more formal and task-focused.
- Presenting yourself: In some work cultures you are expected to state your achievements openly; in Turkish culture, modesty may be valued more.
None of these differences is "right" or "wrong". But when you are not aware of them, they can lead to misunderstandings, hurt feelings and a sense of inadequacy.
Common Struggles in Working Life Abroad
The Pressure to Prove Yourself
Many migrant employees describe feeling that they constantly have to "prove" themselves. The thought "I have to work twice as hard as local employees for my worth to be seen" can lead to long hours, being unable to say no, and burnout. We cover this topic in detail in our article on burnout abroad.
Language and Visibility
Not being able to join fast-moving discussions in meetings, or to express your ideas as clearly as you would like, can leave a person's abilities invisible. This can affect promotion and development opportunities.
Social Exclusion
Not understanding colleagues' jokes, cultural references or the codes of after-work social events can make a person feel like an outsider in the team.
Feeling Like a Fraud
The thought "I don't deserve this position, one day they'll find out" is common, especially among people working in a new country and a new culture. Feeling inadequate despite achievements creates a tiring inner pressure.
Change of Status
Someone who held an experienced and respected position in Turkey may have to start at a lower level in the new country. This can deeply affect their sense of self-worth. We discuss situations where a degree is not recognised or experience is not acknowledged in our article on loss of professional status.
Experiences of Discrimination
Some employees may be treated differently in hiring, promotion or daily relationships because of their background, name or accent. These experiences do not happen in every workplace; but when they do, they can affect a person's trust in their workplace and their mental health.
Why Does It Become Harder? The Cultural Context
Habits Brought From Turkish Work Culture
In Turkey, many people are raised with values such as "working hard", "self-sacrifice" and "keeping quiet so as not to lose your job". In some respects these values provide a strong work ethic; but in work cultures where setting boundaries and standing up for your rights are expected, they can leave a person at a disadvantage.
Family Expectations
For family and friends in Turkey, "working abroad" is often a symbol of success. A person abroad may think that talking about difficulties at work will disappoint their family. This can lead to carrying the burden alone.
The Link Between the Job and the Residence Permit
For some people, the residence permit is tied directly to their job. This can make it hard to say no, to object or to change jobs even when there are problems at work. We examine the psychological burden of this uncertainty in our article on residence permit uncertainty.
Adjusting to a new work culture does not mean giving up your own values; it means discovering how to keep them alive in a new environment.
The Impact of Working Life Abroad on the Family and Relationships
Difficulties at work are carried home too. Imagine a software engineer who, in their first year in the new country, works late every day. Because they do not receive clearly positive feedback from their manager, they keep thinking they are "inadequate". They come home tired and tense; the time they spend with their spouse and children shrinks. Their spouse, who could not find a job in the new country, already feels lonely. In the family, two different kinds of loneliness are being lived at once.
Common effects are as follows:
- An imbalance in the work and home load between partners,
- Less quality time with children,
- Work stress showing up at home as anger and impatience,
- Weekends also being spent thinking about work,
- Fewer conversations with family in Turkey, and the guilt this creates.
Noticing these effects is important not in order to blame the family but to build a healthier balance between work and home. A short weekly "family plan" talk between partners can clarify who is busier on which day and how they can support one another.
Steps You Can Take While Working in a New Culture
1. Observe and Ask About the Work Culture
In the first months, behave like a "culture observer". Watch how meetings run, how decisions are made and how feedback is given. Do not hesitate to ask a trusted colleague, "How is this usually done here?" Many people are glad to help with questions like this.
2. Ask for Feedback Yourself
Getting regular feedback from your manager reduces the anxiety created by uncertainty. Asking, "What did I do well on this project, and what can I improve?" both clarifies expectations and shows that you are open to development.
3. Set Your Boundaries
- Decide for yourself when you will answer emails after hours.
- When you take on a new task, state your current workload clearly: "I can take this on; however, I will need to postpone the deadline for that project."
- Spend at least one evening a week completely free of work.
4. Make Your Achievements Visible
Modesty is a valuable quality; but in some work cultures, if you do not share your achievements, they may go unnoticed. In weekly meetings, try reporting the work you have completed in a short, plain way. This is not boasting; it is providing information.
5. Build Supportive Relationships
Forming a bond with one or two people you trust at work increases your sense of belonging. Joining after-work events from time to time and having short chats during coffee breaks can strengthen relationships. Turkish professional networks in your own sector can also be valuable for sharing experience.
6. Question the Pressure to Prove Yourself
Ask yourself: "Am I really expected to work twice as hard, or is that a rule I have set for myself? What does this rule give me, and what does it cost me?" Sometimes the greatest pressure comes not from outside but from within.
7. Nurture Your Identity Outside Work
Defining yourself only through your work can make every difficulty at the workplace feel like a personal failure. Hobbies, friendships, family time, sport and cultural activities strengthen the parts of your identity that are independent of work.
8. Learn Your Rights
Find out about working hours, leave, protection against discrimination and workplace complaint mechanisms in the country where you live. This knowledge reduces the feeling of uncertainty and helplessness. For legal matters, it is advisable to get information from local experts or trade unions.
9. Create a "Closing Ritual" at the End of the Day
Working in a new culture keeps the mind on alert all day. Consciously closing the working day can reduce that alertness being carried home. For example, at the end of the day take three minutes to write down the three most important tasks for the next day, shut down your computer and take a short walk or listen to music you like. If you work from home, making your workspace invisible at the end of the day, for example by putting the laptop away in a cupboard, sends your mind the message "work is over". This small ritual helps make the boundary between working life and private life abroad clearer.
When Should You Seek Professional Support?
Adjusting to working life abroad takes time and ups and downs are natural. But support from a specialist can be helpful in these situations:
- If you feel constant fatigue, lack of motivation and strong resistance to going to work,
- If you experience intense anxiety, nausea or palpitations on Sunday evenings or before going to work,
- If sleep problems have continued for weeks,
- If work stress is clearly affecting your family relationships,
- If you feel worthless, a failure or hopeless,
- If you are experiencing discrimination or mobbing and struggling to cope with it,
- If you have turned to alcohol or other substances to cope with stress.
If thoughts of harming yourself or of life being meaningless cross your mind, call the emergency number of the country you are in (112 in EU countries, 911 in the US and Canada, 999 or 112 in the UK, 000 in Australia). Online therapy is not an emergency intervention service; in situations of serious risk, local emergency services and local psychiatric services are necessary. Many workplaces may also have support programmes for employees; it is advisable to look into these.
How Do We Work in Online Therapy in Your Native Language?
When talking about difficulties in working life abroad, it is important for a person to be able to address together both the cultural differences in the work environment and the values they bring from Turkey, family expectations and the need to "prove" themselves. Sessions in your native language can make it easier to describe these layers without having to explain them. This support can be considered alongside, rather than instead of, workplace support programmes or local mental health services in the country where you live.
In work based on Cognitive Behavioural Therapy (CBT):
- Identifying sources of stress: Triggers in the work environment and the emotional and physical reactions to them are examined together.
- Reviewing thoughts: The realism of thoughts such as "If I make a mistake I'll lose my job" or "I'll never be good enough here" is assessed.
- Communication and boundary skills: Skills such as saying no, asking for feedback and expressing your own achievements are practised through role play.
- Work-life balance: A concrete plan is created for rest, social relationships and family time.
- Values work: The values a person can keep while adjusting to the new work culture are explored together.
For online sessions, a quiet and private room, headphones and a secure connection are important; with working hours and the time difference in mind, early-morning or evening times can be planned. Payment is made online and international cards are accepted; it is advisable to check insurance terms in the country where you live. For other content aimed at Turks living abroad, you can visit our Turks living abroad page.
Frequently Asked Questions
How long does it take to adjust to working life abroad?
This varies by person, sector and workplace. Many people go through an intense learning period in the first months; over time the codes of the work culture become more familiar. Having ups and downs during the adjustment process is quite natural.
My manager speaks very directly and I get hurt. What should I do?
In some work cultures, direct feedback is seen as a sign of respect and efficiency. It can help to remember that what is said is aimed at the work, not at your personality. Even so, if there is a way of communicating that bothers you, you can talk to your manager about it in calm language.
I constantly feel I have to prove myself. Is this normal?
Many people who work in a new country feel this pressure. But when this pressure continues for a long time, it can lead to burnout. It is important to review the rules you have set for yourself and, if needed, to get support.
Will getting therapy in Turkish for my work stress affect my job?
The therapy process is confidential and is not shared with your workplace. Getting support in your native language can help you talk about difficulties in the work environment more comfortably and develop new strategies.
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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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