Managing Mental Health While Teaching Abroad

Spain has a reputation for having a sunny climate, friendly people, and beautiful weather. However, the reality is that Madrid has four distinct seasons, including cold winters that can shift the city's mood from warm and vibrant to cold and grey. This difference between your expectation and reality can have a drastic effect on your mental health, and that’s okay. Here are a few things I have found to be helpful in (gently) taking back control and creating a smoother transition into my new life as an English Teacher abroad in Spain. 

*Disclaimer: The author is not a licensed psychologist, therapist, or medical professional. This blog does not constitute medical advice, diagnosis, or treatment. If you are in crisis, please contact emergency services or a mental health professional

Stay Active

Have you heard the saying “depression can’t hit a moving target”? Well, it’s true, according to the National Institute of Health (NIH), there is “adequate evidence to suggest that physical exercise improves depressive and anxiety symptoms.” But being active doesn’t have to just look like going to the gym or on a run. You can also try salsa dancing at a club, yoga, rockclimbing, hiking, or even just a walk in nature. Of course, some of these things may be more of a cost or time investment, but an investment in your well-being is always one worth doing. 

Find Community 

Building off of exercise, getting active is a great way to build a community that can be your home away from home. I have found the easiest way to do this is by going to the same place often. Pick a cafe, bakery, reading group, or recreational sports club that you like and take time to make small talk and learn the names of the people there. As you become a “regular,” you might be surprised by how familiar people become with you. Within the CIEE network, there are a variety of group chats that cater to any and all interests, making this step even easier!

Re-discover Your Passions

As an Aux in Madrid, you’ll find your workload and schedule to be lighter in comparison to the average 9-5 job. Utilize this free time to find new hobbies or rediscover old ones. I have picked up songwriting and watercolors during my time here and have found that having an artistic expression surprisingly helpful. Being able to externalize my emotions and look at them from an outside perspective has given me a new and deeper understanding of myself, while being equally rewarding and relaxing. 

Build a Routine (and stick to it)

While having extra time can be a nice bonus…it can also be quite overwhelming! Filling your time with random outings might be fun for your first couple of months abroad, but it can quickly lead to feelings of instability, which can generate anxiety. This can also happen due to decision fatigue from having too many options to choose from, resulting in staying inside instead. 

The most effective way I have seen this be eradicated is by making low-stakes commitments. Tutoring is a great way to get out of the house while getting a little extra cash, but if you have a little extra to spend, try signing up for Spanish classes or even learning a new instrument. Whatever you choose, try to commit to going no more than twice a week so you can still enjoy the flexibility that comes with your work schedule. 

Stay Connected and Reach Out

And lastly, but definitely not the last resort: reach out. Whether it be calling friends and family back home or talking with the friends you made during orientation, struggling with mental health should never be something you feel you need to keep to yourself. As a part of the CIEE program you are able to utilize the resources and network to help you make the most of your time abroad.