Tip #1 Make time for Self-Care
Self-care was the most suggested tip we received for internationals from mental health professionals. Here’s what they had to say:
“Prioritize self-care: Try to be patient with yourself. It takes time to feel fully settled in a new environment. Focus on establishing a new routine. Take control over what you have control over such as eating well, getting adequate sleep and exercising. If you are a trailing spouse you’ll have the added challenge of processing what you have given up, what you have gained and how your self-concept and worth is affected by this. Many expats benefit from supportive psychotherapy as it breaks isolation, can be very validating and provide a different lens through which you can look at your situation which opens up more possibilities and solutions.”
- Larissa Ernst, Owner of Satori Health in Leuven
“Practice self-care on a regular basis: even if you have a very busy life. Ensure you make time for yourself once or twice a week. It could be by doing yoga, running, meditation, or going for a walk with a friend. This can really help your mental health.”
“Self-Care Practices: Incorporate mindfulness, meditation, or journaling into your daily routine. Keep in mind that you need to find a practice that works for you, considering your needs and preferences. These practices can help manage stress and maintain mental well-being by building resilience. Find a local gym, join a yoga class, or explore the beautiful parks and cycling paths Belgium is known for. Physical activity is a great way to relieve stress and boost your mood.””
- Silvana Romero, Clinical psychologist, psychotherapist, and coach
Tip #2 Have Open Conversations
Something that we have seen firsthand at IHL events is the power of open conversations. When someone mentions something they are struggling with, many will chime in saying ‘Me too!’ Hearing something as simple as that can help you feel less alone and open the door to a conversation of getting information to help you solve any problems you may be experiencing.
“It is normal to have mixed feelings about living in a country different from your own. Loneliness and homesickness are common. Normalize discussions about mental health by being open about your feelings with trusted friends, colleagues, or fellow internationals. Sharing experiences can create a supportive environment and reduce the stigma around these issues.”
- Silvana Romero
A great way to have open conversations about cultural differences is to join an IHL intercultural workshop that happens regularly throughout the year. Keep an eye on the IHL activities page for the next one.
Tip #3 Establish a Routine
Routine can help keep parts of your life predictable when things are feeling out of control.
“Establish a routine that includes local activities: whether it's a language exchange club, a sports team, or a hobby group, engaging with local communities can provide a sense of belonging and routine. Regular interaction can help build consistent connections that could evolve into lasting friendships.”
- Silvana Romero
Tip #4 Maintain Connections to Your Home
Many people experience feelings of loneliness when moving abroad. That is why it is so important to keep in touch with friends and family near and far away.
Another way of keeping connections to your home includes celebrating your culture. For example, celebrating a holiday from your home country even if it’s not celebrated in Belgium. Or, cooking a special meal from home is a wonderful way to remember your roots and what is important to you. If you would like to share your culture with others, you can always contact IHL to set up an event. We love celebrating all cultures!
“We are our relationships. The quality of our interpersonal relationships determine our psychological well-being. Prioritize your social connections, from putting in the effort to make new friends and form connections in your host country to keeping in touch with friends and/or family back home. Be realistic about how much effort it takes as well as how long it can take to form deeper, meaningful friendships - don’t give up too quickly. The quickest way to form connections in Belgium is through meeting other expats. From there, over time, you can move more towards integration with the local community.”
- Larissa Ernst
Tip #5 Find a Local Support Network
Whether you are moving abroad alone or with family, finding a support network is going to help significantly with settling into a new place.
“When settling into a new country it's important to try and find a support network, ideally someone you feel you can call if you are feeling alone or a bit depressed. Adapting to life in a new country can be exciting but it is also a long and demanding process so make use of any buddying schemes through your work, expat groups and social or sporting clubs. Taking a language class can be a really effective way to meet people who are going through the same adjustments.”
- CHS
International House Leuven has its own buddy system called the Ambassador Program where we pair together welcome hosts with newcomers. We take the information filled out by participants and match people based on their interests. In the two years this program has been running, we have made 69 matches! Interested in signing up for the Ambassador program as a newcomer or welcome host? Find the application form here.
We also recommend checking out the IHL activities page where you will find a number of social events where you can meet other internationals. This is a great way to begin building up your support network in Leuven.
Tip #6 Explore Belgian Culture
Belgium might be a small country, but there is so much going on! Learning about the area you are in and the Belgian culture can help you appreciate what is close by and give you something to be excited about.
“Immerse yourself in local customs, festivals, and traditions. Visit museums, try local cuisines, and participate in national celebrations. Stay open and curious; this will help you feel more connected to your new home.”
- Silvana Romero
There are numerous ways to dive into Belgian culture and explore the area around you. Three things we recommend checking out include:
- The activities page on the IHL website for social events, workshops, info sessions, and more.
- Learn more about your local surroundings in Leuven
- If you enjoy being outside, check out Discover Flemish Brabant’s website for walks and bike routes.
- For more local city activities, stay up to date with Visit Leuven and Uit in Leuven
Tip #7 Reach Out for Professional Mental Health Support
Talking with a mental health professional is a great way to get professional support during a difficult time.
“Belgium has excellent healthcare services, including mental health support. Don't hesitate to seek help from a therapist, counselor, or coach if you feel overwhelmed by the transition to a different country. Many professionals offer services in English and other languages and provide in-person and virtual options.”
- Silvana Romero
Bonus Tip from IHL
While we may not be mental health professionals at IHL, we have seen a number of internationals come through Leuven and struggle with settling in. Over the years, we have seen the above tips help individuals significantly.
Our extra tip is to expand your knowledge on concepts around international life such as ideas around trailing partners/spouses, third culture kids, cultural competencies etc. Knowing these subjects can help you to understand more about your experience and how to move forward. You are truly not alone.
Contacts for Mental Health Services
We are so thankful to the mental health professionals who offered their knowledge for this article. Below, you can find their contact details to get in touch with them in case you would like to set up an appointment or need mental health support. Below you can find their contact information.
Community Help Service (CHS)
CHS has two main services to offer the English-speaking community in Belgium.
- The CHS Helpline for people to call if they need support and a listening ear (Tel 02 648 40 14).
- The Mental Health Services Centre in Brussels which has a team of psychiatrists, clinical psychologists and other therapists who work with both children and adults in English (and many other languages).
To book an appointment call 02 647 67 80
If you do find yourself feeling low, suicidal, or just having a tough day and want to talk to someone, call the CHS Helpline on 02 648 40 14. They are there to listen 24/7. It's free, confidential and anonymous.
Satori Health Center - Larissa Ernst
Satori Health Center specializes in helping internationals. They have a physical location in Leuven at Martelarenplein 20E 3000 Leuven (the station building) and also offer online sessions. You can visit their website to view their different therapists and book appointments. If you have any questions, you can contact Larissa Ernst at larissa.ernst@satorihealthcentre.com or 0491 19 41 89.
Silvana Romero
Silvana Romero is a clinical psychologist, psychotherapist, and coach who came to Belgium in 2019 for a PhD. She is a researcher and consultant in mental health and health prevention and promotion. Email: pssilvanaromero@gmail.com
Do you have your own mental health tips?
If you are a mental health professional and have your own tips you would like to include in this article, send us an email at internationalhouse@leuven.be. We will be happy to add your tips and feature your practice.
Please note: If you have been on psychiatric medication in your home country it is best to not go off it as you transition to your host country. Make sure you reach out to a GP as soon as possible so that your treatment can continue or alternatives can be explored.