Reflection tools

Expat wellbeing check-in

Living abroad can change a lot at once: your friendships, your daily rhythm, your sense of who you are and what home means. This check-in is a quiet way to pause and notice how things are for you right now.

There are 14 short statements. For each one, choose how true it feels at the moment. There are no right answers, and it takes about three minutes.

It is private. Your answers stay in your browser and are not stored or sent anywhere. It is also not a test or a diagnosis. It is a reflection, written by a trainee person-centred counsellor, to help you put words to how life abroad feels.

Free, no sign-up. Your progress is saved only in this browser on this device, so you can stop and come back later. Nothing is sent to anyone.

1. There is at least one person where I live whom I could call if something went wrong late at night.
2. I have conversations here where I feel properly understood, not just polite.
3. When I feel low, I find it possible to reach out to someone rather than keep it to myself.
4. I feel I have a place here, even if it is small.
5. I can be myself here without constantly adjusting how I speak or behave.
6. I understand the unwritten rules of daily life here well enough that they rarely drain me.
7. I usually wake up with enough energy for the day ahead.
8. Small everyday tasks (appointments, paperwork, phone calls) feel manageable.
9. I have some time each week that is truly for rest or for me.
10. My days here feel meaningful to me, not just busy.
11. I have something of my own here, such as work, study, a project or a role, that matters to me.
12. I can stay in touch with people back home in a way that feels warm rather than dutiful or draining.
13. I can think about home without being overwhelmed by guilt or longing.
14. I feel at peace, for now, with the decision to live where I live.

What you could do next

This check-in is only a snapshot. If something in your answers stood out, it might help to write a few lines about it, or talk it through with someone you trust.

If you would like a regular space to think about life abroad, I offer online therapy for expats in English. I am a trainee person-centred counsellor and BACP student member, working under supervision, and sessions are online from the UK. You can book a session when you feel ready. The glossary entry on culture shock and acculturative stress may also be useful.

If you are in crisis or thinking about harming yourself, please don't wait for a counselling session. In the UK, call Samaritans free on 116 123, any time, or 999 in an emergency. Across the EU, call 112. Checked helplines for your country are in the helpline register.

Questions people ask

Is the expat wellbeing check-in a mental health test?

No. It is a reflection tool, not a clinical questionnaire, and it cannot diagnose anything. The questions were written to help people living abroad notice how they feel about connection, belonging, energy, purpose and home. If you are worried about your mental health, a GP or local doctor is the right place to start.

Are my answers saved or shared?

No. The check-in runs entirely in your browser. Your answers are not stored, sent to a server or seen by anyone, including me. If you close or refresh the page, they are gone. If you want to keep a record, you could note your results down yourself.

What if my results say life feels heavy?

It means that, right now, several areas feel harder for you. It doesn't mean something is wrong with you. Moving abroad is a big change, and strain often builds slowly. Talking with someone, whether a friend, a doctor or a counsellor, can help. If you feel unsafe, please contact a crisis line or emergency services straight away.

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