Moving to the Netherlands, a new country, a new culture, and a new way of life await you. What could be better than that? The other side of the coin is that integrating anything new can be incredibly difficult. When an individual is confronted with the unexpected, unknown, or unprepared, worry, anxiety and a variety of other sensations and ideas lurk beneath the surface.
Consider the following expatriate experiences:
- Excitement at the prospect of becoming an expat.
- There’s a lot of pressure to be grateful for the opportunity.
- The expectation of happiness as a result of new, better? circumstances.
- The pressure of always being grateful for good fortune.
When you factor in other people’s opinions, you can easily push an expat over the brink. It’s actually difficult to spot expat depression. Internationals are often hesitant to confess they are in grief or depressed and they may be unaware of it too.
So, why waste the flourishing journey ahead of you by denying the facts? Cope up with the grief and prevent depression by following these useful tips.
What Can Expatriates in the Netherlands Do to Avoid Depression?
Building a strong social support system is the strongest foundation for mental health. People can get dissatisfied if they don’t feel like they belong. Of course, breaking into established Dutch social groups is famously tough. Fortunately, the Dutch aren’t your only choice.
For internationals residing in the Netherlands, there are numerous opportunities. Holland is a very international place, and there are a lot of opportunities with different types of people. Consider reaching out to expat social media pages, interacting with people on social media, or searching meetup groups for activities that you might be interested in to expand your social circle.
The Primary Step—Manage Relocation Stress
Pressure causes stress, which is a natural reaction. As an international, you will undoubtedly face pressure from a variety of sources.
Your partner or family may put pressure on you as they try to settle into your new house. You may be under pressure at work, and your boss may want speedy results. This may be exacerbated by the challenge of adjusting to life in a different country, where you may be expected to act differently.
Some stress is beneficial since it encourages us to perform well. Too much stress may be harmful to our health and well-being, therefore it’s critical to keep track of and manage stress levels, especially at the start of a new assignment. Do what is the basic priority and leave some things.
Read about: How to recognize your Teen’s Depression?
Follow A Proper Sleep Routine
This is sound counsel for anyone, regardless of their location. A good night’s sleep is vital for mental and physical well-being. When life gets tough in a foreign country, you need to be in top shape, which involves getting enough sleep.
Sleep deprivation or excess sleep are two factors that might contribute to depression. You should have around 8 hours of decent sleep per night, not much more. Taking naps during the day isn’t a bad idea as long as they don’t last more than an hour. To keep energized during daylight hours, plan activities in the mornings, take vitamins, and consume healthy foods.
Indulge Yourself in Regular Exercise
Numerous studies have verified the beneficial effects of exercise on all types of depression. Cardiovascular exercise, such as walking, jogging, or taking an exercise class, will get your heart pounding. If all of these sounds like too much stretching, Pilates or yoga are low-impact options that can help a healthy body and mind.
Because of the endorphin surge you get from working out, exercise has been shown to help with a variety of mental diseases. Sometimes, when you get depressed, you stop being active. So, don’t let this get in the way of your healthy activities.
Build Links to Create a Support System
Making new acquaintances is crucial for expats living in Holland. It is simpler to acclimatize to expat life when you have a network of friends. You’ll have pals not only to answer questions and assist you with your journey but also to lean on emotionally.
Be Active on Social Media But Not Too Active
There is a time and a place for social media. It can assist internationals in maintaining relationships with friends and family living in other countries. In addition to being a positive trigger, social media may have a downside. Expats often feel compelled to share their new lifestyles on social media. On social media, there are many reminders of home. In bad times, they can give pressure and anxiety when living abroad.
Less Alcohol More Happiness
Since we get so relaxed living outside of our hometown, it’s all too simple to fall into the trap of ingesting more alcohol than usual. Because alcohol is a sedative-hypnotic drug compound, it may exacerbate sleep, anxiety, and depression symptoms after longer use.
It All Boils Down to Getting the Right Professional Help in the Netherlands
Most people have no qualms about visiting a doctor if they are experiencing bodily discomfort. It’s just a different region of your body that hurts when you’re depressed, but many individuals who are depressed don’t seek the help they need to successfully manage how they’re feeling.
International Mental Care is an expert mental health center in the Netherlands that has helped hundreds of expats fight depression. It’s a clinic with a twist: IMC focuses on treating the unique person rather than the disease. Our mental health clinic specializes in expats and Dutch clientele is dedicated to offering the best therapy for long-term outcomes.
Is It True That Relocating to the Netherlands Changes You?
Relocating to another country entails much more than simply changing your address. Starting over in a new country is a great approach to discover your actual honest self. It’s also a fun way to figure out what you need in life, and want to achieve by “trying on” different hats to discover what fits you best as you go on this new adventure overseas.
Your Dutch expat adventure can encourage you to step outside of your comfort zone and try new things. The path can lead you to reinvent yourself as a blogger, community builder, remote worker, founder, social media marketer, author, designer, and much more through trial and error and numerous educational moments.
Will Relocating to Another Country Make Me Happy?
While the “good things” that come with relocating abroad include food, cost of living, and weather, relocation sadness can develop as you adjust to your new life. When moving overseas, support, community, practicing self-care, and having access to counseling services are all vital.
Other strategies that will influence your happiness when you relocate include being self-aware and having reasonable expectations. Knowing that life isn’t going to be flawless every day can help you be better prepared and resilient on days when things don’t go as planned.
Finding A Friendly Therapist and Counsellor in the Netherlands
Finding a therapist and counselor in a culture that is radically different from your home country may necessitate some investigation. If you have private healthcare insurance, one of the first things you can do is contact your insurance provider to discover what therapy alternatives are available to you. You can also ask expat social media groups for recommendations for therapists who speak your language and are located in your area.
Another professional option for dealing with expat bereavement and depression is group therapy. Remember that this may not be your native language and that your needs may differ from those of the other participants. Regardless, group therapy is an excellent opportunity to interact with others who share your experience.
At IMC, our mental health experts specialize in expatriate bereavement and depression. Connect with us today and get back on track!Learn More
How to Cope with Loneliness in Tough Times?
Loneliness is a sorrowful feeling of isolation that can result from a lack of social contact. It could be due to social isolation. Even if you are surrounded by people, you may still feel lonely. An event or a change in circumstances can set it off. You might have been feeling lonely for a long time.
Before understanding the tips and strategies to cope with the feeling of isolation, you must comprehend what type of isolation you are dealing with.
Different Types of Loneliness
Loneliness is a form of interpersonal isolation. The adage “it’s not the quantity of your relationships that matters, it’s the quality of your relationships” holds true here. Certain personality types may crave social contacts more than others.
It’s also important to consider your group identity, such as whether you belong to a group that society has historically scorned or repressed.
Intrapersonal isolation entails denying a part of oneself. “A part of me has perished”, have you ever said? Do you remember a period when you felt whole but then felt fragmented following a horrific event? Perhaps you’ve felt disjointed since then.
Or did parts of you never get an opportunity to develop, perhaps as a result of family turmoil throughout your childhood? If that’s the case, you may be familiar with intrapersonal isolation.
Existential solitude is “a pit of loneliness with multiple approaches”. The person will inevitably be drawn into that vale by a confrontation with death and freedom. The existential kind of isolation refers to the intrinsic divide that remains between people, regardless of how tight their relationships are.
Your feelings about an event, such as the Coronavirus fear, are unique to you, and your perceptions of it, as well as the particular encounters you have as a result of it, will exist only within you. Others may share similar viewpoints and experiences, yet the divide between them remains unbridgeable.
Lockdown loneliness refers to “loneliness resulting because of social disconnection due to enforced social distancing and lockdowns during pandemics and similar other emergency situations” such as the COVID-19 pandemic.
What to Do If You’re Feeling Lonely or Isolated
Being aware of when you’re feeling lonely can help you strive to alter things. You could, for example, keep a simple journal for a week. This can help you figure out if there are certain times or situations that make you feel lonely.
Seek out chances to feel more connected. Set a weekly goal for yourself, such as calling an old acquaintance or speaking with your neighbor.
You may be able to seek help if there are practical impediments to going out, such as caring for someone or a lack of money or transportation.
Keep yourself updated about what’s happening
While you don’t want to feed your anxiety and panic by constantly hearing about the virus’s progress, staying up to date on the newest tips and health facts can help you safeguard your mental health (and as a result, decreasing the impact of isolation).
To some extent, limit your media usage. It can be exhausting to watch too much news, read too many articles, and consume too much stuff. It’s possible that you’ll decide to check the news twice a day.
If everyone is talking about the virus, you might opt to minimize your time on social media. Visit sites like the CDC and WHO, which provide factual information on how to keep healthy.
Keep to a schedule
Even if you’re alone at home, try to stick to a routine as much as you can. While loneliness can feel endless, attempting to make these days as “normal” as possible will aid you in getting through them.
Start each of your days by making a list of a few things you want to do, keep a daily diary of how you are feeling and what you’re doing, and keep a symptom log if you’re dealing with illness. All of these tracking systems will give you the impression that you are taking control of the situation.
Other Useful Tips to Follow in Times of Isolation
- Concentrate on the advantages of isolation rather than the disadvantages. Short-term solitude is often valued as a time when one may work, think, or rest without being disturbed. It may be desired for the sake of privacy. Make the most of the extra time by making positive adjustments or pursuing tasks you’ve been putting off.
- Find methods to unwind and keep connected to your social circles. Maintaining pre-pandemic routines to the extent possible will help but leave room for alterations.
- Self-care is important. Constantly receiving news updates can add to your stress level. Take mental and physical pauses and plan how you wish to absorb essential information.
- Don’t categorize your emotions as positive or negative. Feelings can represent how you interact with your surroundings and indicate what activities you should do to feel at ease.
- Be aware of how loneliness might present itself in physical sensations such as an increased heart rate or tummy ache. Recognizing and allowing worrisome sensations to pass may aid in their neutralization.
- Consider acquiring a pet if you wish to have more company at home. Many people find them to be reassuring. Having a dog that has to be walked provides another reason to get out and stay active. If you are unable to keep your own dog, you can volunteer to care for or walk one for others through organizations.
Despite the fact that social connections are important for physical and mental health, resilience, and getting through difficult situations, many of us believe we have no one to turn to in times of need. However, there are other ways to make new acquaintances and expand your support network. If you know someone who is suffering from loneliness or isolation, take the initiative and reach out to them.
Let us help you stand tall in your tough times; our experts are here to listen to you. We got you covered.Learn More
What Is the Best Way to Treat Teenage Depression?
You look happy, but you don’t feel happy. That’s what depression does to you.
Depression is an actual mental illness, and you can’t take it for granted. If you think you have or your friend has signs of depression, seek professional help. This mental illness affects the wellbeing of an individual significantly and there are ways to treat it.
According to recent studies, 8 million adolescents have been diagnosed with severe depression (MDE). The teenage period can be challenging, and depression affects teenagers considerably more frequently than one may realize. One out of every five adolescents from all walks of life experience depression during their adolescence. Even though depression is treatable, the majority of depressed teenagers never seek help.
Teens can face many difficulties they’re ill-equipped to handle emotionally: divorce, learning disabilities, and abuse and neglect, to name a few. By nature, they feel powerless against these situations, and the effects can remain with them well into adulthood.
Issues such as peer pressure, academic expectations, and changing bodies can bring a lot of ups and downs for teens. But for some teens, the lows are more than just temporary feelings — they’re a symptom of depression.
Teen depression isn’t a weakness or something that can be overcome with willpower — it can have serious consequences and requires professional treatment. For most teens, depression symptoms ease with treatment such as medication and psychological counseling, and parents may well assist. Your love, wisdom, and support can go a long way toward assisting your kid in overcoming depression and gaining control of their life.
If you are among those parents seeking to find ways to ease your teenager, this blog might be helpful for you.
Depression and its main types
Although depression can occur at any time in life, symptoms may be different between teens and adults.
The signs and symptoms of severe depression differ from person to person. Therefore, the doctor may use one or more specifiers to describe the depression your teen is experiencing. Listed below are a few examples:
Anxious distress – depression accompanied by extraordinary restlessness or fear of upcoming events or loss of control.
Atypical traits— include the ability to be briefly brightened by happy events, increased hunger, sensitivity to rejection, an excessive desire for sleep, and a heavy feeling in the arms or legs.
Melancholic traits — significant depression linked with early morning awakening, deteriorated mood in the morning, significant changes in appetite, agitation, sluggishness, or feelings of guilt.
Teenage Depression is a Real Enemy of Your Skills and Well-being
Be aware of emotional and behavioral changes, such as:
Issues at school
Low energy and focus problems are common symptoms of depression. This may result in a formerly good student’s poor attendance, skipping classes often, reduced grades, or frustration with studies.
A low sense of self-worth
Feelings of horror, shame, failure, and unworthiness can be triggered and amplified by depression.
Conflicts with surrounding
Intense feelings of sadness and loss of pleasure and interest can show for example in crying spells for no apparent reason, frustration and anger even over small matters or conflicts with family and friends.
Changes in sleep and eating behavior
Depressed teens can fight with insomnia, or they may sleep too much and feel tired all the time. Changes in appetite may occur too — decreased appetite and weight loss, or increased cravings for food and weight gain.
Depressed teenagers are more likely to participate in risky activities, including reckless driving, excessive drinking or other illegal undertakings.
Peer pressure, low self-esteem, or extreme sensitivity to rejection or failure can lead to behavioral changes that include self-harm – like cutting, burning, or excessive piercing and tattooing.
Some sad teenagers, particularly guys who have been bullied, can become aggressive and violent.
Trying to flee or suicide ideas
Despondent teenagers can flee their homes or talk of fleeing. Attempts like these are usually a cry for help. Suicide plans and suicide attempts can be part of their behavior.
Addiction to smartphones
Teens may turn to the Internet to escape their issues, but excessive smartphone and Internet use adds to their isolation and makes them miserable.
Abuse of drugs and alcohol
To self-medicate their despair, teenagers may turn to alcohol or narcotics. Unfortunately, substance abuse exacerbates the problem.
What You Can Do at Home to Help Your Depressed Teen?
It can be difficult to tell the difference between ups and downs that are just part of being a teenager and teen depression. Talk with your teen. Try to determine whether he or she seems capable of managing challenging feelings, or if life seems overwhelming.
If depression signs and symptoms continue, begin to interfere in your teen’s life, or cause you to have concerns about suicide or your teen’s safety, talk to a doctor or a mental health professional trained to work with adolescents. Your teen’s family doctor or pediatrician is a good place to start. Or your teen’s school may recommend someone.
Depression symptoms likely won’t get better on their own — and they may get worse or lead to other problems if untreated. Depressed teenagers may be at risk to themselves, even if signs and symptoms don’t appear to be severe.
Depression is a severe illness that necessitates medical attention. If you suspect depression, don’t wait to get help.
There are some things you can do at home to aid your teen in addition to professional care.
Make one-on-one time a priority.
Making time to interact with your teen every day helps them reconnect and seek help rather than internalizing their feelings.
Pay attention to listening.
You can’t fix your teen’s depression, and lectures won’t make it go away, but active, empathic listening builds rapport and provides emotional support.
Treat them with gentle persistence.
If they initially refuse to let you in, don’t give up. Teens may find it challenging to discuss depression. Even if they want to, they may find it challenging to convey their emotions. Respect your child’s level of comfort while expressing your worry and desire to listen.
Make exercise a priority.
Regular exercise is essential for mental health. Aim for one hour of physical activity per day. To make it more exciting, offer to try new workout classes with your teen.
Improve the nutrition
A well-balanced diet can help you fight weariness and nourish your brain.
Deal with social isolation
Your teen may find it challenging to connect with classmates during this period due to a lack of motivation. Gently encourage your kid to make new friends and participate in activities that he or she enjoys with other teenagers.
Recognize their emotions
Even if your teen’s sentiments or fears seem ridiculous or irrational to you, don’t try to talk them out of sadness. Well-intentioned attempts to explain why “things aren’t so bad” will come out as dismissive of their feelings. Simply acknowledging their grief and anguish might go a long way toward reassuring them that they are understood and supported.
Talk about sleep
Lack of sleep exacerbates depressive symptoms. Teenagers require 9 to 10 hours of sleep per night.
Join the fight for happiness: Assist your Depressed Teen with Professional Treatment.
When you ask your teen if they want to go to therapy, some may say yes, while others will not agree with you. Know that a resistant individual will not suddenly open up to the notion of therapy (or to you), but you may help them toward treatment by opening the door and patiently waiting for them to walk through it.
A therapist who’s too formal or can’t establish a good rapport with children will make your child more apprehensive. If possible, get a recommendation from your family doctor, a school counselor, or a friend.
Depending on the severity of your teen’s depression and its causes, the medical professional may suggest either talk therapy, medication, or both.
Medication, such as an antidepressant, can help teenagers who are depressed. While talk therapy alone can help mild to severe depression, the best effects are usually seen when medication and therapy are used together, but this requires close monitoring by an experienced psychiatrist and psychotherapist.
If you’re a teen and you think you may be depressed — or you have a friend who may be depressed — don’t wait to get help. Talk to a health care provider such as your doctor or school nurse. Share your concerns with a parent, a close friend, a spiritual leader, a teacher, or someone else you trust.Learn More