World Mental Health Day: Looking After Your Mental Health as a TEFL Teacher

World Mental Health Day takes place every year on 10th October, and it’s an opportunity to raise awareness and talk openly about mental health, but also challenging stigmas and preconceptions that surround it. 

Mental health issues can affect anyone, regardless of your background, wealth, or beliefs. For TEFL teachers, looking after your mental health is essential to adjusting to life in a new country away from your family and friends. 

Teaching abroad can be life changing and rewarding for many, but it’s also give and take. There are plenty of challenges that TEFL teachers face, from culture shock , homesickness, work pressure, isolation, and so on.

Here are some practical ways to look after your mental health before and during your time abroad, and what to do if things aren’t going as planned.

What is World Mental Health Day?

World Mental Health Day is dedicated to recognising the impact of poor mental health and raising awareness of mental health and wellbeing support. 

Having these conversations is especially important for TEFL teachers living and working abroad. Being away from your usual support network can make it harder to recognise when you’re struggling or know where to turn for help.

What is World Mental Health Day's theme for 2026? 

Each year, there’s a different theme. 2026’s theme is “ Lived experiences heard: real voices, real change. ” 

This theme is dedicated to supporting those that have experienced poor mental health first-hand and including their perspective when it comes to making decisions about mental health services. 

Because it's one thing to acknowledge the existence of mental health conditions, but it's another to experience it. This insight can help us approach the topic, support services, and resources with much more care. Mental health issues are always different from one person to another, it’s never one size fits all from the condition, severity, or recovery method, so it’s important to recognise that each case is different. 

Mental health and TEFL: What can make teaching abroad difficult?

Moving abroad for a TEFL job can simultaneously be exciting, nerve-wracking, and stressful. It comes with plenty of changes at once, from adjusting to a new workplace, culture, languages, and so on. If you're suffering from anxiety disorder as a TEFL teacher , or you're a neurodivergent teacher with different needs in the workplace or in social situations, for example, these symptoms can be intensified.

That doesn't mean teaching abroad will negatively affect your mental health. But it’s important to recognise potential challenges that can leave you feeling overwhelmed at times.

• Moving somewhere new : Moving to a foreign country involves stepping into the unknown. The uncertainty of whether you’ll enjoy or fit in with a culture, make friends, or whether it’s the right career move can increase stress and worries. 
• Work pressure : Teaching can be demanding. Lesson planning, classroom management, meeting employer expectations and supporting students can all take time and energy, particularly when you're new to the profession.
• Loneliness and isolation : Even if you're surrounded by people at work, you can still feel lonely when you're away from family and friends. Missing birthdays, national holidays, and other events can intensify these feelings.
• Different attitudes towards mental health : Mental health isn't discussed in the same way everywhere, and there might be more social stigmas surrounding it in certain countries. Depending on where you live, you may find it difficult to talk openly about how you're feeling or know where to find appropriate support.

Read more : TEFL and mental health

How to look after your mental health as a TEFL teacher

But difficulties are common in every walks of life, and there are ways we can manage and look after our mental health as a TEFL teacher. 

There isn't a single way to look after your mental health. What works for you will depend on your circumstances, but a few simple habits can make it easier to manage the ups and downs of teaching abroad.

• Build a routine: A familiar routine can help you settle into life in a new country. This could mean going for a run before work, visiting your favourite café, reading before bed or setting aside regular time for hobbies. Having a few things you can rely on can make a new environment feel more familiar.
• Prioritise sleep: Sleep quality has an enormous impact on how you feel the next day. The occasional late night with new friends isn't something to worry about, but try to keep a regular sleep schedule of 7–8 hours to keep your energy levels, immune system, and productivity at work high. 
• Set boundaries around work: It's easy to get carried away planning lessons or checking emails when you're keen to do a good job. Set a point where you finish work for the day and protect your time off where you can. Want more advice on managing your workload? Check out our guide to perfecting your work/life balance as a TEFL teacher !
• Find your people: Building a support network can make a big difference when you're living abroad. Get to know your colleagues, meet other teachers or join local groups and activities that interest you. You don't need a huge social circle – having a few people you can talk to can be enough.
• Ask for help: You don't have to wait until you're struggling to reach out. Talk to someone you trust, speak to your employer about workplace concerns, or look into professional support if you need it. If you're already receiving support for a mental health condition, find out before moving how you can continue accessing it abroad.
• Give yourself time to adjust: Moving abroad is a big change, and settling in rarely happens overnight. You might have days when you love your new life and others when you miss home. Both are normal parts of adjusting to somewhere new.

Before you move: make a mental health plan

It helps to create a mental health plan before you move abroad. If you’re still prepping for your big adventure, here’s how you can make your transition easier: 

• Research healthcare in your destination : Find out what the healthcare system looks like in your destination – you might have access to public healthcare with your job benefits, or, you might prefer visiting an international hospital. 
• Check medication regulations : Regulations regarding medications vary from one country to another. Check the rules before you travel, and see if you can take a bulk of medication with you, and bring a doctor’s note, and the medication’s original packaging to show in-country. 
• Save emergency and support contacts : From your in-country coordinator, colleagues, to fellow teacher friends, keep a list of contacts whenever you need help. 
• Buy travel insurance : Don't assume that your employer's health insurance covers everything you need, consider buying travel insurance too. Check what your policy covers, including medical treatment and any exclusions that may apply.
• Don't rely entirely on your employer : Don’t just rely on your employer for support. While they can help you transition in the workplace, they’re not your only form of support and some issues extend way beyond the workplace. 
• Bring a financial safety net : This goes to all TEFL teachers, but knowing that you have a financial safety net can give you peace of mind. 

What if teaching abroad isn't working for you?

Not every teaching job or destination will be the right fit, and don’t be disappointed if you don’t “find yourself”. 

You might dislike the job, struggle to settle into the culture, feel isolated, or simply realise that living abroad isn't what you expected. 

If you’re struggling, just remember that: 

• You always have options : While you might be far way from your home country, you could be home in a day or two if you really want to. Even just recognising this can bring comfort and downplay the intensity of the experience. 
• You won’t like every country you visit : You’ve seen the Instagram reels and Lonely Planet guide books, but actually living in the country itself doesn’t always live up to your expectations. That’s okay – it isn’t “one size fits all,” try to embrace the experience (even the negatives) and take it in your stride for the next adventure (whether that’s at home or abroad)!
• Leaving a job or country isn't a personal failure : You don’t have to “stick it out” if things are too intense. There’s a difference between pushing through a rough patch and neglecting your own mental health issues. Leaving a job or country isn’t a personal or moral failure, so don’t worry if you’re unable to finish out a contract teaching abroad. Your mental health matters more!

Getting support as a TEFL teacher

You don’t have to face it alone! Just because you’re teaching abroad doesn't mean that you won’t have a support system in place. Whether it’s your fellow teacher friends, programme coordinator or employer, or your friends and family back home, you can always reach out for support. 

At the TEFL Org, we’ve got a wealth of resources dedicated to teachers facing challenges: 

• How to deal with culture shock as a TEFL teacher
• TEFL and mental health
• How to manage anxiety as a TEFL teacher
• How to succeed as a neurodivergent TEFL teacher