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Effective ways to improve mental health: A complete guide
Find simple, effective ways to improve mental health as a remote worker or traveller abroad.
Picture this: You’re working from a breezy, sunny café in Lisbon, or maybe catching up on deadlines from a relaxed hostel in Chiang Mai. The opportunity to work remotely is wide open, yet somehow, your energy feels closed in. Constant online connection, shifting time zones, and the quiet ache of distance from loved ones can make even the most beautiful destinations feel heavy. Over time, this can take a real toll on your mental health.
The truth is mental health doesn’t pause for travel. For international workers and digital nomads, looking after your mind is just as essential as booking your next flight or renewing your visa.
In this guide, we’ll walk you through the most effective ways to improve mental health – with realistic plans you can apply today, no matter where in the world you’re working from.
What is mental health?
“Mental health” isn’t just about emotions. It’s the balance between your psychological, emotional, and social well-being. It’s how you think, feel, and act each day.
Good mental health allows you to handle stress, maintain relationships, and make decisions clearly. It influences productivity, creativity, and the ability to adapt to constant change – which is especially important for those working abroad.
A person with poor mental health finds it difficult to manage their thoughts, feelings, and reactions, which has an impact on day-to-day functioning and general wellbeing.
Check the following common culprits of poor mental health in remote workers:
- Isolation: Being far from familiar communities and support networks.
- Time-zone fatigue: Working odd hours to align with colleagues in different regions.
- Blurring boundaries: When your workspace is your living space.
- Unpredictable routines: Constant travel disrupts sleep, diet, and exercise patterns.
Symptoms of poor mental health
If you’ve noticed these signs lately, your mental health might be asking for attention:
- Feeling drained even after rest
- Losing enthusiasm or empathy for your work
- Difficulty concentrating or increased procrastination
- Withdrawal from social interaction
Recognising these early helps you act before exhaustion sets in.
Why mental health matters (especially when you’re always on the move)
For international professionals, mental health matters as it is the foundation that supports mobility. Without it, even paradise can lose its shine.
While remote work offers freedom, it also introduces challenges that can quietly drain mental resilience. Unchecked, these influences can lead to anxiety, loneliness, and burnout. According to the World Health Organization (WHO), depression and anxiety cost the global economy over $1 trillion annually in lost productivity.
But the good news? Small, consistent habits can make a major difference, and they’re all completely within your control.
Ways to improve mental health
Let’s explore eight proven strategies to improve mental health and sustain wellbeing as a global worker.
1. Move your body, boost your brain
Exercise isn’t just for fitness – it’s one of the most effective antidepressants available. Physical movement releases endorphins, improves sleep, and reduces anxiety.
For digital nomads, exercise doesn’t need to mean gym memberships. You can try:
- Morning walks through new neighbourhoods. Getting sunrise into your eyes is also a proven method of supporting your circadian rhythm.
- Yoga or stretching between tasks
- Exploring destinations by bike or hike
Even a 10-minute walk can reset your mood and focus.
2. Prioritize sleep and rest
Time-zone shifts, irregular schedules, and late-night messages can quickly wreck your sleep rhythm. Quality rest is essential for emotional regulation and concentration.
Tips to maintain healthy sleep while abroad:
- Set a consistent bedtime (use local time to adjust faster)
- Avoid caffeine after midday
- Use blue-light filters or a digital curfew one hour before bed
- Try grounding when arriving in a new country. It’s the act of walking barefoot on natural ground. It can help support your circadian rhythm.
Remember: Sleep is not a reward; it’s maintenance for your mind and body and should be a top priority.
3. Fuel your mind with healthy, balanced nutrition
Your brain consumes about 20% of your daily energy, so what you eat matters.
To support cognitive function and mood, aim to eat frequently, and avoid going hungry. This can prevent your blood sugar from falling, which might lead to fatigue and irritability. However, there is a lot of hype around intermittent fasting, and perhaps it can work for you. It’s best to check with a health professional first before experimenting.
Drink plenty of water. Your attitude, energy level, and concentration can all be impacted by even minor dehydration.
Consume fats in the proper proportions. Healthy oils and fatty acids are necessary for your brain to function properly:
· Olive oil
· Almonds
· Seeds
· Oily fish packed with omega-3s
· Avocados
· Milk
· Eggs
Steer clear of trans fats, which are frequently present in packaged or processed meals, as they may be detrimental to your heart and mood.
Increase your intake of fruits, veggies, and whole grains. They have the vitamins and minerals your body, and brain require to function properly.
Take care of your digestive system. When you’re under stress, your gut may slow down or speed up, reflecting your emotional state. Probiotics, fruits, veggies, and legumes are all good for your gut.
Recognise the impact caffeine has on your mood. In addition to making some people agitated and nervous, it can interfere with sleep, particularly if consumed right before bed. Coffee, tea, cola, energy drinks, and chocolate all contain caffeine.
Cooking simple, nutritious meals can also offer comfort, and routine while travelling – an underrated mental health booster.
4. Strengthen social connections
Loneliness is one of the biggest mental health challenges for expats. Studies consistently link strong social ties with higher happiness, and lower stress.
To nurture your network while abroad:
- Join coworking communities or language classes
- Attend local events, and meetups
· Stay connected with friends and family through scheduled calls. Reliable internet access from providers such as Holafly can ease daily stress, and keep you connected with loved ones – a crucial factor for mental wellbeing abroad.
Even a small dose of genuine human interaction such as a chat with a barista, or offering a seat to someone at your table can remind you that you’re part of a community.
5. Practice mindfulness, gratitude, and being present
When life moves fast, your thoughts can spiral into what’s next rather than what’s now. Mindfulness helps you slow down and refocus on the present moment.
You don’t need elaborate rituals. Try:
- 5-minute guided meditations using apps such as Headspace or Calm
- Journaling things you’re grateful for daily
- Taking mindful breaks between tasks with no phone and no agenda
These small pauses anchor your attention and reduce stress reactivity over time.
6. Unplug and create boundaries
Constant connectivity blurs the line between work and rest – especially for international workers juggling multiple time zones.
Set tech boundaries to protect your energy:
- Define “no-email” hours
- Disable non-urgent notifications
- Take full days off social media each week
Your brain, like your body, needs downtime to recharge creativity and motivation.
7. Find meaning in your work and travel
Happiness isn’t just about freedom; it’s about purpose. Finding meaning in what you do and why builds resilience against loneliness or stress.
Ask yourself:
- What values drive my work?
- How can I use my skills to make an impact where I am?
- What do I want to learn from this location or culture?
When your experiences align with your personal mission, challenges feel more like growth than setbacks.
8. Set realistic goals and celebrate small wins
Perfectionism is the enemy of peace. Instead, break big goals into smaller, achievable steps.
Examples:
- Finishing one project milestone
- Learning five new phrases in your host language
- Sticking to a sleep schedule for a week
Celebrating micro-wins rewires your brain for motivation, and positivity – especially when far from home.
Keep your mind healthy, wherever you go
Mental health doesn’t take holidays, but thankfully, it can thrive anywhere with the right care.
Start small. Choose one or two strategies from this guide and make them part of your daily life. Whether that’s journaling, stretching, or logging off an hour earlier, consistency matters more than perfection.
Because travel, work, and adventure are always more fulfilling when your mind is in the right place.
Important: If you are a frequent traveler and want to stay connected without worrying about expensive roaming or looking for a new SIM at every destination, Holafly’s subscription plans are for you. With a single eSIM, enjoy internet in more than 160 countries for a fixed price and no surprises on your bill. Travel without limits and connect easily and securely! 🚀🌍
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I've been a copywriter for over a decade, working mostly in the retail industry. I've managed copywriting teams and contributed to major campaigns for F&F at Tesco, TK Maxx, and Dreams. I also work part-time as a news writer. Outside of work, I love to cook, and a fun fact about me is that I have a phobia of bananas—it's the smell!
