In this Global Health report, we draw on data from the World Health Organization’s Mental Health Atlas, the Global Burden of Disease study 2022 and national work-life surveys to create a composite score for each country. Our goal is to highlight best practices, reveal critical gaps and inspire policies that make mental health care more accessible while supporting happier, healthier lives.

Methodology and data sources

To ensure the ranking is both rigorous and transparent, we combined five equally weighted dimensions into a single index. First, disease burden metrics from the Global Burden of Disease study 2022 measured age-standardized rates of depressive and anxiety disorders per 100,000 people, helping to identify where psychological distress is most widespread. Second, the WHO Mental Health Atlas provided figures on the number of psychiatrists, psychologists and social workers per 100,000 inhabitants, a clear indicator of a country’s capacity to provide care.

Work-life balance was the third dimension, based on average weekly working hours and statutory paid leave, using international labour market data. Fourth, we assessed daily access to green spaces for urban residents, as measured by satellite-derived greenness indices. Finally, we examined the share of total healthcare expenditure devoted to mental health, which reflects government priorities. Each element was scored on a 0 to 100 scale and averaged to produce the final score, where higher numbers indicate stronger mental health environments.

Top ranking countries in mental health care

Northern European nations consistently lead the way, combining low prevalence of mental disorders with robust healthcare systems and policies that promote happiness and well-being.

Finland (92) has integrated mental health into everyday life, from comprehensive school-based counselling that reaches almost every student to community clinics offering affordable services. Nature also plays a therapeutic role, with forests and lakes providing spaces for relaxation and recovery. Public campaigns have helped reduce stigma, while mandatory mental health education ensures awareness starts early.

Sweden (90) ensures that mental health professionals are available in primary care clinics so that any patient visit can lead to immediate specialist support. With a 36-hour work week and generous annual leave, the risk of burnout is reduced. In rural areas, mobile mental health vans ensure people outside major cities receive the same level of care as urban residents.

Norway (88) has become known for its pioneering telepsychiatry services, offering 24/7 video consultations with licensed therapists. Outreach teams also visit patients at home, while public information campaigns have significantly reduced stigma since 2018.

Netherlands (86) provides free counselling for all residents under 25, while its urban planning policies guarantee that every home is within a short walk of a green space, a factor linked to reduced depression rates.

Denmark (85) focuses strongly on prevention, with annual depression screening days, free workshops and informal “mental health cafés” where citizens can meet counsellors and peers.

Countries with solid systems but ongoing challenges

Some high-income countries deliver strong mental health care overall but still face challenges such as waiting lists, regional disparities or growing youth mental health concerns.

In the United Kingdom (72), NHS coverage is universal but waits for counselling can stretch to 12 weeks, and services vary widely between regions. Recent investments aim to improve access, with a strategy to place mental health practitioners in all secondary schools by 2026.

Canada (70) incorporates mental health checks into routine doctor visits, enabling early detection, but provincial funding differences create uneven service quality. The government’s youth strategy, launched in 2024, channels significant funding into online support and community centres.

Australia (68) has a mature Medicare-funded mental health system and the MindSpot digital clinic, which serves rural and Indigenous communities. Yet, suicide rates in remote areas remain significantly higher than in cities, prompting targeted federal programs.

The United States (65) is a global leader in mental health innovation, from virtual reality therapy to AI-driven apps, but affordability remains a major barrier. While the Mental Health Parity Act was designed to expand coverage, its implementation still varies between states.

Lower-ranking countries needing stronger support

In lower and middle-income countries, mental health often receives limited funding and public attention, resulting in workforce shortages and persistent stigma.

Mexico (45) allocates less than 1 percent of its health budget to mental health. While cities like Mexico City offer high-quality care, rural areas are often underserved.

India (42) demonstrates stark contrasts between urban and rural regions, with world-class hospitals in cities but few trained professionals in villages. A national tele-mental health program aims to close this gap by training thousands of frontline workers.

Nigeria (35) relies heavily on NGOs and community initiatives, with fewer than one psychiatrist per million people.

Pakistan (30) continues to face cultural barriers that prevent many from seeking help. Although new legislation aims to integrate mental health into primary care, implementation remains slow.

What the happiest, healthiest nations have in common

Our report shows that the most successful countries share four essential strengths. They have a well-trained professional workforce, early intervention programs in schools and workplaces, work-life balance supported by reasonable working hours and paid leave, and everyday access to green spaces, which provide both physical and mental health benefits.

Moving forward by building better mental health systems

For governments aiming to improve, the priorities are clear. Invest at least 10 percent of healthcare budgets in mental health, set limits on maximum working hours, embed routine mental health screenings into primary care, expand green spaces in urban areas and collaborate with NGOs and telehealth providers to reach underserved populations.

Conclusion

Mental health is more than a medical concern, it is a foundation for happiness, productivity and social harmony. Countries that combine strong healthcare systems, forward-thinking policies and supportive environments achieve measurable improvements in well-being. For those still building their systems, this ranking offers a practical roadmap: invest in services, reduce stigma and ensure that help is available to all who need it. If you are living abroad or planning to relocate, protecting your mental and physical well-being is essential. Discover how Global Health’s international health insurance can provide the support and coverage you need, wherever you are in the world.

The post Global mental health ranking: where happiness and healthcare meet appeared first on Global Health.

What can you, as a coach, help with?

 In my opinion, help with mental health problems should be as personalised as possible. Together, we will look at what you are struggling with and what is currently causing your problems, so that we can work on them together. We then choose the approach that will best help you move forward and with which you are most comfortable. This could involve a combination of practical exercises, in-depth conversations, or other therapeutic or coaching techniques.

What issues do you often come across during consultations?

Nowadays, I see that people experience a lot of pressure and stress in trying to meet certain expectations, including their own. They want to keep all the balls in the air, but this actually means they are constantly overloading themselves. This can manifest as sleeping badly, worrying, feeling anxious or tense, and experiencing various physical complaints. People often end up in a vicious circle. If you are tense, you are more likely to worry, which makes you even more tense. This affects your sleep, meaning you don’t wake up feeling rested. As a result, the tension increases, and at some point, you no longer know what is causing it, and you lose more and more grip on the situation or your life.

Why do you think so many people are struggling with that at the moment?

Well, I think life is getting faster and more demanding. We are living more and more in our heads and not listening to our bodies. As a result, we often ignore signals from our bodies and carry on until we can’t do it anymore, with all the consequences. We often try to meet the expectations of others, whether that’s school, work, neighbours, partners, managers or social media, and this can exhaust us.

What can you do if you’re feeling mentally stuck? During consultations, we go through a number of steps together to improve your mental well-being.

Step 1: List all your symptoms. Try to look at what is going on in your life right now as if you were sitting on a lifeguard chair. Map out what you see. Write it down if necessary to get an overview: what are you up against at work? What is going on in your personal life? Do you have enough time for yourself? Are you worried about money? Does your job still suit you?

Step 2: What do you want to work on first? Once you have mapped everything out, decide what is most distressing for you at the moment, or what would be most beneficial to work on. To answer this question, it is important to look at the different patterns in your life. For example, suppose your work is busy and there are more and more tasks. OK, so what is actually causing the problem of having so much work? For instance, have you not learned to say ‘no’, do you automatically defer to hierarchy, or have you always been subservient and accommodating because that’s what you were taught when you were young?

Step 3: What exactly is going on? Map out the situations in which your complaint arises. By whom or what is it caused? What are you doing and thinking at that moment? How do you feel and what do you notice in your body? How do you feel about that? You might even discover the reason why it happens in that particular situation. Do you find it difficult to say no, do you feel insecure, or is it something else entirely?

Step 4: How would you like things to be different? When you are clearer about why and how you react in a certain way in a certain situation, it’s time to climb back up to the top of the lifeguard chair and take a step back. Look at how you would like things to be different. How would you like to feel? What would you like to do? Write down your goal. If this goal seems too big, break it down into smaller, more achievable goals.

Step 5: Take small steps towards change. Decide on a small step you can take to reach your goal or first sub-goal. Make that step nice and small. If the first step is too big, it can be discouraging. For example, could I practise saying ‘no’ to someone once this week if I don’t have time for something? Or, can I get up ten minutes earlier to make myself a cup of tea? Small goals, small steps, and success experiences lead to change.

Are these steps difficult to follow without guidance? Possibly. However, with the help of a coach, it can be much easier. It’s great that help and support with mental health is easily accessible via the Ecare app or portal. People nowadays easily go to a physiotherapist with knee problems, yet still find it uncomfortable to ask for mental health support. The sooner you seek help when you experience problems, the easier they are to resolve.

A half-hour to three-quarter-hour conversation with a coach can give you an overview, help you regain control, and show you the steps you can take towards change.

Would you like to have a conversation with a coach?

Go to the Ecare portal or app now and request a consultation in a language you feel comfortable in. You can schedule up to two follow-up conversations with the coach all free of charge.

The post In conversation with a coach: becoming mentally stronger in 5 steps appeared first on Global Health.

In view of these data, why not take advantage of the New Year to decide to improve the aspects of our lives that we do not like or that are harmful to us? It is an investment in health with many rewards. It is a question of changing our habits so that we feel better, of enjoying simple pleasures (a meal with the family, a walk, a chat with our loved ones…) and learning to put into perspective other aspects that sometimes prevent us from enjoying what is important.

This is our special proposal of good resolutions for the year that has just begun:

Eat better (healthy and balanced)

The aim of a balanced diet is not to lose weight or maintain your ‘type’, but to prevent certain diseases and strengthen your immune system. A poor diet can be the cause of conditions such as obesity, high blood pressure, diabetes, cardiovascular disease, bone and joint disease and some cancers, including stomach cancer.

Poor nutrition also affects our energy levels and mood. In order to eat properly and maintain a healthy weight, it is important to provide the body with the necessary nutrients: carbohydrates, proteins, fats, vitamins, minerals and water in the right proportions.

In this sense, the Mediterranean diet is one of the most widely accepted and best diets, as it contains all the foods necessary for a healthy and balanced diet (cereals, vegetables, fruit, legumes, fish, olive oil, etc.). It is important to reduce the consumption of saturated fats (pastries, cured meats, butter, etc.) and to increase the intake of antioxidants (fruit and vegetables).

Drink more water

The body needs to be hydrated, so it is important to drink water (about two litres a day). It also helps to eliminate accumulated toxins and improves kidney function. It is advisable to drink about eight glasses of water throughout the day, and it is also very healthy to drink two glasses of water on an empty stomach.

It should be remembered that when we wake up we have gone for many hours without drinking, so it is advisable to drink one or two glasses of water in small sips (this helps us to hydrate and eliminate toxins). Herbal teas, soups and fruit juices, provided they are natural, are also beneficial due to their water levels.

Stay active

Physical activity is an essential part of a healthy lifestyle, as it has many benefits, including improving muscle tone, protecting the heart, boosting the immune system and increasing oxygen supply to the lungs and brain. Regular exercise also helps you sleep better and improves your mood by releasing endorphins, which make you feel good.

You do not need to exercise at high intensity, just make small changes to improve your physical fitness. An active lifestyle is already beneficial, but if we add the practice of a specific physical activity or sport on a moderate and regular basis (at least three times a week), we will increase its benefits. It is important to remember, however, that when starting a sporting activity, it should be done gradually, as too much exercise without getting used to it could be harmful.

Have regular medical check-ups

It is important to see your doctor regularly for check-ups and tests that can help detect problems before they become serious. Depending on your gender, age and physical condition, some check-ups will be necessary, but you should not miss them or put them off, as prevention is often the key to good health in the future.

Stop smoking

Perhaps the most striking way of demonstrating why it is important to stop smoking is to list the benefits that start to accrue within 20 minutes of quitting (blood pressure returns to normal and heart rate is balanced) and continue to add up (in the first year, for example, the risk of having a heart attack is halved).

Quitting smoking is not easy because it involves physical dependence, but health professionals can help us and it can be done. And stopping this habit can be extended to other toxic habits (excessive alcohol consumption, screen time, sugar consumption…) that we can set ourselves the goal of giving up this New Year.

Exercising the mind

It is important to keep your mind active as well as your body. Studies show that those who engage in activities that require intellectual effort retain more mental activity as they age. Curiosity and activities such as reading, writing, word games, board games or crossword puzzles are activities that help keep the brain in shape and prevent memory and other intellectual skills from deteriorating, as they force you to think and plan strategies for solving problems.

In this sense, it is also important to reduce the number of hours spent in front of screens, which are often used for entertainment that does not require any intellectual effort and, in excess, atrophy the mind. Setting goals, keeping our minds busy, planning for the future… are all functions that keep our minds in shape.

Take care of your mental health

This includes making time for yourself, maintaining positive relationships, seeking professional help if necessary and practising gratitude. Emotional wellbeing is just as important as physical wellbeing, so don’t try to take on too many activities at once:

• Don’t try to take on too many activities at once, and try to focus on the ones you can do. It’s important to recognise that we can’t do everything and to prioritise.
• Try to get seven to eight hours of sleep a night.
• Cultivate more social and family relationships.
• Don’t neglect your leisure time and use it for activities that you find enjoyable and rewarding, that give you something to do and help you to disconnect.
• In those moments when you feel overwhelmed by your commitments and activities, take a deep breath and try to relax and take your mind off negative thoughts.
• Treat yourself to moments of pampering: a massage, a bath, a special dinner…

Making healthy New Year’s resolutions is a great way to start the year on a positive, feel-good note. Starting on your own is not always easy, but through the Ecare portal you can start working on healthy eating and exercise with the Get Fit programme, and if you feel more like talking to a doctor about your physical wellbeing or a mental coach about your mental wellbeing, make an appointment now. These services are provided free of charge for all our Global Health customers. So let’s welcome 2025!

The post The best (and healthiest) New Year’s resolutions appeared first on Global Health.

This article delves into the essence of flow, its relevance in modern life, and how it can benefit specific groups like expats, who often face unique challenges in their personal and professional lives. We’ll also explore practical strategies to achieve flow and introduce resources like mental health coaching to support this journey.

What is flow?

Flow is a psychological state that occurs when individuals are completely absorbed in an activity, allowing them to perform with precision, focus, and a sense of effortless control. Csikszentmihalyi described flow as an optimal experience—a state of harmony where one’s skills are perfectly matched to the challenge at hand. The flow state transcends routine engagement, transforming ordinary moments into extraordinary ones.

Whether you’re writing an article, playing a musical instrument, or participating in sports, experiencing flow can elevate your mental health, productivity, and satisfaction.

Scientific studies, often cited with specific DOI references, emphasize the long-term benefits of achieving flow in personal and professional contexts. When people read about the flow state in a book or study, they often learn how attention and consciousness play critical roles in achieving this optimal experience.

Key features of the flow state

Several key elements characterize the flow experience:

• Clear Goals: Flow occurs when individuals have a well-defined purpose, allowing them to focus entirely on the task at hand.
• Challenge-Skill Balance: Flow is most likely to happen when there is a balance between the challenge of the activity and the person’s skill level. This harmony keeps the mind engaged without triggering anxiety or boredom.
• Deep Focus: The ability to concentrate fully on the present moment is critical for achieving a state of mind conducive to flow.
• Loss of Self-Consciousness: In flow, individuals become so immersed that they lose awareness of themselves and external distractions.
• Transformation of Time: Minutes can feel like hours, or hours can pass in what feels like moments—a phenomenon often referred to as time distortion.

These elements are central to what Csikszentmihalyi identified as the psychology of optimal experience, which is deeply fulfilling and transformative. A recent study revealed that people who regularly read about mindfulness and meditation improve their ability to balance work and learning effectively. By focusing their attention on clear goals, they can achieve a harmonious state of consciousness that enhances their work and life.

The science of flow: how the brain helps

Flow is not just a psychological phenomenon; it’s also deeply rooted in brain activity. When individuals are in a state flow, the prefrontal cortex the part of the brain responsible for critical thinking and self-reflection temporarily quiets down. This process, known as “transient hypofrontality,” allows for seamless action and heightened creativity. Additionally, during flow states, the brain releases neurochemicals like dopamine and norepinephrine, which enhance focus and reinforce learning pathways.

Understanding how attention and consciousness interact can help people not only in work but also in personal growth, as highlighted in Csikszentmihalyi’s book on flow. These changes improve both the experience flow and the ability to re-enter this state during similar activities in the future. Such findings are often medically reviewed to ensure their credibility and relevance in the field of neuroscience and psychology.

Achieving flow in work and life

Flow has significant implications for both professional and personal fulfillment. In the workplace, achieving flow psychology can boost productivity, foster innovation, and increase job satisfaction. For individuals, it serves as a powerful tool to enhance mental well-being and foster a deeper connection with their daily lives.

• Tips to Achieve Flow: Set Clear Goals: Start every activity with a clear purpose to help your brain focus on the task without ambiguity.
• Minimize Distractions: Turn off notifications, create a quiet environment, and set aside uninterrupted time for your chosen activity.
• Balance Challenge and Skill: Choose activities that align with your abilities while pushing your boundaries. This balance fosters intrinsic motivation and makes achieving flow more likely.
• Engage in Activities You Enjoy: Whether it’s painting, sports, or solving complex problems, focusing on activities that naturally captivate you can lead to frequent flow experiences.

Engaging in meditation or mindful learning helps people cultivate a deeper awareness of their consciousness, enhancing their ability to focus attention on meaningful work.

The unique role of flow for expats

Expats often face distinctive challenges, such as adjusting to a new culture, navigating a foreign language, and rebuilding social networks. These experiences can feel overwhelming and stressful. However, the flow state can serve as a valuable tool to help expats adapt and thrive in their new environments.

• Strategies for Expats: seek Meaningful Challenges: Whether learning a new language, exploring local customs, or tackling professional hurdles, aligning these efforts with your skill level can make these tasks more rewarding.
• Create Routine Activities: Consistency fosters familiarity, which can make it easier to find moments of flow in everyday life.
• Engage with Local Culture: Immersing yourself in activities like cooking local dishes or participating in community events can provide opportunities for flow while deepening your connection to the host country. Achieving flow helps expats reduce stress, build resilience, and find joy in their unique experiences. By prioritizing meditation and reading books that focus on flow, people can create a balance between their professional work and personal learning journeys. By integrating this positive psychology framework into their daily lives, expats can transform challenges into opportunities for growth.

Flow and mental health

The relationship between flow and mental health is well-documented. Studies have shown that individuals who frequently experience flow report lower levels of stress and higher levels of happiness. Flow not only enhances mental clarity but also builds confidence and promotes a sense of purpose.

For those struggling to achieve flow, professional support can make a significant difference. Mental coaching can help individuals identify obstacles, develop strategies for overcoming them, and create environments that encourage flow. Reading about others’ experiences in this domain can also be an excellent way to gain insights and apply strategies to your life.

Unlock flow with mental coaching

If you’re looking to achieve a flow state of mind and unlock your full potential, professional guidance can be transformative. Our partner, Teladoc Health, offers mental health coaching tailored to individual needs. Their experts specialize in helping people cultivate flow experiences, improve focus, and find balance in their personal and professional lives.

Discover how Teladoc Health can help you thrive: Mental Health Coaching Services.

Achieving flow is not just about enhancing performance; it’s about creating a life that feels meaningful, fulfilling, and aligned with your goals. Whether you’re a professional striving for career growth, an expat adapting to a new environment, or simply someone seeking greater focus and clarity, the flow state is your gateway to an optimal experience. Embrace the power of flow. Let us guide you toward a state of heightened focus, creativity, and resilience. Start your journey to mental well-being today.

The post Unlocking the Flow State of Mind: A Path to Optimal Experience appeared first on Global Health.

Benefits of exercise for mental and emotional health

We are all aware that exercise increases your well-being. One of the reasons is that exercising stimulates the production of endorphins, dopamine, oxytocin and serotonin, the happiness hormones responsible for pleasure, improved self-esteem and self-confidence, a sense of joy and good emotional management. The endorphins produced also can reduce the sensation of pain.

Besides making you “happier” it also reduces stress by lowering the levels of the stress hormone cortisol.

Exercise also has a positive impact on social relationships and increases self-esteem. Exercise in the workplace strengthens bonds and motivates people to continue. In addition, the group activities offered at most sports centres provide an opportunity to meet new people with similar health interests. But individual exercise also has benefits at a relationship level. A more defined body leads to a better self-image and thus an increase in self-esteem. When we feel good and confident, we are better able to manage relationships.

Brainpower by exercise

Being active also stimulates the creation of new nerve cells. This process, known as neurogenesis, occurs through increased levels a specific protein that promotes the survival of nerve cells This increases with physical activity. Neurogenesis gradually declines over the years, but exercise helps to keep it active.

Exercise slows down cognitive decline and prevents neurodegenerative diseases. It also improves cognitive functions. Especially concentration, memory and learning. Exercise stimulates the hippocampus, the part of the brain where memories are stored and whose main functions are memory and learning. The cardiovascular effects of exercise reduce age-related diseases and increase life expectancy.

Exercising also has an impact on the quality of sleep and rest. Regular exercise during the day leads to an earlier release of melatonin at night, which means that people who exercise fall asleep faster. And because exercise improves mood and reduces symptoms of anxiety and depression, people who exercise fall asleep with fewer awakenings and wake up more rested the next morning.

What makes an exercise good for you?

• Moderate, so that you can do it consistently over a long period of time.
• Vigorous, so that you sweat and gasp for air.
• Regular and frequent, so that it becomes part of your lifestyle.
• During the day, to avoid difficulties in initiating or maintaining sleep.
• Focused on the process of practice, rather than a result or high performance.
• Pleasant, so that the practice is enjoyable or the effort is manageable. Both of these aspects are very personal, and sometimes it is worth going off the beaten track to find your preferences: if you find the gym or walking boring, guided classes may be an option, or even more exotic practices such as martial arts, calisthenics, table tennis or aerial yoga.
• Respect your chronotype. Morning chronotypes (who prefer to go to bed and get up early) peak around midday. Evening chronotypes (who prefer to go to bed later and get up later) peak in the afternoon. However, the vast majority of people are intermediate chronotypes, a third group that does not belong to the extremes, allowing them to maintain more flexible routines and adapt to social schedules.
• Adjust your sleep schedule. More intense or prolonged training requires more sleep to allow tissues to repair properly and to avoid injury. Overtraining without adequate rest can therefore lead to health problems.
• Better in a group. Exercising with other people is an important part of the psychological factor of sport, as it encourages socialisation.
• Easily accessible, close to home and with equipment that is not only comfortable but also fun.

Can sport be counterproductive?

Doing nothing is just as counterproductive as doing too much exercise. High-intensity physical activity can contribute to even higher stress levels, which can be counterproductive. For this reason, elite athletes should plan their training with realistic goals, adapted to frustration and uncertainty, and have a professional to guide and plan the activity according to the functional and physical characteristics of the person, as it is the elite athletes who are most at risk of suffering the damage of sport if they become overtrained. 

The main health problems that sport can cause if practised excessively are:

• Ageing: When we exercise excessively, free radicals are released in large quantities as our oxygen consumption increases. This leads to accelerated cellular ageing.
• Deterioration of joints: lack of rest also leads to wear and tear on muscle tissue and the development of injuries.
• Decreased cognitive performance: A healthy amount of exercise prevents cognitive function from deteriorating, but strenuous exercise prevents some cognitive functions, such as attention, from working well.
• Overtraining: Straining our bodies with too much exercise and too little rest leads to overtraining syndrome, which is characterised by physical exhaustion, depression and anxiety, loss of motivation, insomnia, mood swings and lack of attention, among other things.

The vulnerability of elite athletes

In recent times, high-profile athletes such as Simone Biles and, more recently, Ricky Rubio have spoken openly about their personal experiences with mental health in the context of competitive sport. Both found it necessary to stop competing in order to take care of their mental health.

Ricky was one of the best players in the history of Spanish basketball and point guard for the NBA’s Cleveland Cavaliers, decided to retire and miss the 2023 World Cup. It was mentioned that he had developed chronic stress and needed time to regulate it.

Simone Biles, American artistic gymnast at that moment winner of 7 Olympic medals, pulled out of the Tokyo Olympics due to a critical level of stress that caused her brain to say STOP. She took a break, worked hard both mentally and physically and came back stronger than ever by earning 4 medals during the Olympic games in Paris.

The bravery of Biles and Rubio is not only changing the narrative of success in sport, but also inspiring others to break the silence and seek support in fighting the internal battles that are often kept secret in the world of sport.

In short, sport and mental health go hand-in-hand. People who are active are less likely to fall ill and are more likely to live longer. Exercise makes us physically fitter and also improves our mental health and general wellbeing.

Would you like to work on getting physically or mentally stronger check out our ecare portal supported by professionals of our partner Teladoc Health. Start the Get Fit Program or speak with a mental health coach at no additional costs!

The post Sport and Mental Health appeared first on Global Health.

Hi Lynn, how can a Mental Health Coach at Teladoc Health help service users?

Coaches at Teladoc Health are trained in helping individuals deal with a variety of personal and professional challenges. This might include stress-management, life events, selfcare, lifestyle and career challenges. With a holistic, personal approach, in a non-judgmental environment, the Coach partners with the client to explore what is going on in their life and more importantly, what needs to be given priority and where the client would like to be. By helping the client to create awareness, gain insights and by challenging and holding the client accountable, we focus on enhancing and accelerating their overall success. To ensure the best possible care, Teladoc Coaches might refer clients to more specialized help.

What can expats expect from a Teladoc Coach?

Teladoc Health provides a virtual healthcare service, meaning clients have access to our service from wherever they are. We can help clients mentally prepare for their new adventure, support them when feeling homesick or lonely and assist in finding ways to deal with challenges they face. The main objective is to help individuals navigate the complexities of living abroad. Expats can reach out for support about adapting to their new surroundings, managing transitions and overcoming challenges to thrive in their new environment.

Can you tell us a bit about your own expat adventures?

I have lived in Spain, Greece, Argentina, and the United States. All experiences were different due to cultural diversities and the stage of life I was in. It is a different experience living abroad as a student, with a partner or with children. I am grateful I got to experience all the above. I love exploring new cultures, meeting new people, and building a new life for myself. Although it hasn’t always been easy, the moment you realize you found your ‘new normal’ is empowering. I have made friends for life and created unforgettable memories that I will cherish for the rest of my life.

Do you have tips for people who are about to start their expat lives?

Make sure you have a clear understanding of ‘why’ you are moving to a foreign country. Manage your expectations. Especially when you are relocated by your employer or start a new career and family members are involved. Keep an open mind, learn about the country’s’ culture, habits, language and show up curious and respectful. It takes time to familiarize yourself with your new surroundings, but you will create an unforgettable life experience. Enjoy it!

What is difficult about living in a foreign country?

Expats might experience difficulties with the language barrier, the climate, local politics, distance to friends and family members back home, a lack of fulfilment and overall grounding. Luckily, due to social media and the ease of traveling nowadays, it is easier to stay in touch with friends and family back home. At the same time, there are expats groups and other community initiatives where it is relatively easy to meet potential new friends.

Is there a difference between moving abroad alone to with a partner/family?

Yes, there is. When moving abroad with a partner and/or children, more needs have to be met. For example, there are the logistics of housing, healthcare, children need to go to daycare, school, university and might experience difficulties of their own. A spouse that doesn’t work can have a potential relational impact as well. Communication is key. Discuss your expectations and responsibilities. Check-in with each other daily, and regularly plan fun activities together. Routines and agreements can help children/the partner with self-sustainability. Make sure you have a daily activity planned such as visiting the grocery store, a coffee place, going on a walk/bike ride, explore new areas, join a gym, apply for a language course, introduce yourself to neighbours, search for social media groups and visit local events. Building a new life doesn’t happen overnight. Trust your own process. Keep in mind that the expat life offers an opportunity for self-growth but also to grow as a couple/family.

What is the impact of not speaking the local language?

This depends on the country you relocate to. Although many people speak English, which is geographically widespread, there are still many countries where you won’t get by with just English, German or French. I always recommend people to learn the language. Start with lessons in advance, listen to local music, read ‘children’s’ books and watch movies in the language you want to learn with subtitles. You will learn to speak the language when you are there. Don’t be afraid of grammatical mistakes. People really appreciate you making the effort to learn their language!

Any last tips to people who are about to embark their expat adventure?

Living abroad gives you a lot of freedom. There is less responsibility given you live further away from friends and relatives. Truly embrace this time in your life to try out new things, meet new people and create new memories. Getting out of you comfort zone might feel scarry at times, but at the same time that’s where most personal growth happens.

Would you like to speak to a Mental Health Coach?

If you feel that Lynn or her colleagues could help you with your personal Expat adventure? Or you would like to speak to one of the coaches of Teladoc Health about any other topic, please know that this service is now made available to you by Global Health at no additional cost. Through the Ecare portal you can access this service, you can immediately request an call back in the language you prefer. Teladocs coaches are there for you.

The post Discover our Mental Health Coaching service appeared first on Global Health.

Some history behind these terms

In 1946, the World Health Organisation (WHO) defined health as “a state of complete physical, mental and social well-being and not merely the absence of disease or illness“. The concept of health includes different parts in which well-being is the main pillar. The physical, mental, and social parts are equally important and a balance between them is necessary for someone to be considered healthy. Working on all of these facets is called the holistic approach, which in other words, means to support the whole person including their physical, emotional, social and spiritual wellbeing.

Mental health

Mental health is defined as “a state of well-being in which the individual is aware of his or her own capacities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community“, so it is clearly an essential part of personal health and well-being. According to WHO data, more than 300 million people worldwide suffer from depression, the leading cause of disability, and more than 260 million have anxiety disorders. Suffering from mental health problems can clearly impact someone’s day-to-day life and, therefore, end up affecting their general health. Your mental health can be affected by a specific life event, stress at work, a mental illness or just the fact that you are far from home and perhaps don´t have a generic support system of friends and family to talk to.

Physical health

In addition to mental health, the definition talks about physical well-being. It seems obvious to relate a person’s health to good physical health, but as mentioned above, there are other factors of well-being that are necessary to be or become healthy. Being able to move freely, not suffering from pain or having to take medication are some of the characteristics that can define “a physical healthy person”. Everyone has their own set of genes and lives in the culture they live in, also the job you have may affect your physical health. These things you do not always control, but the one thing you can do to live your healthiest live is to be establishing healthy habits. We all want to live to the ripe old age of 80 or 90, but to enjoy this to the fullest it is essential to achieve this age in good health.

How to promote health in its broadest sense

Establishing healthy habits such as a healthy diet or having an active lifestyle seems to be a small effort and depends often on your own decisions and motivation. The lack of exercising, for example, is one of the main risk factors for mortality worldwide and is one of the main risk factors for non-infectious diseases such as cardiovascular diseases, cancer and diabetes.

Although most of us know it starts with yourself, often the first steps are the hardest. The most important is to start making (small) steps that are easy to implement in your daily live. We don´t all have to aim to run the marathon, but just by taking the stairs instead of the lift you are starting a change. You will see small steps take you farther than you think.

Prevention

Across the world there are many differences in how a country looks towards health and staying healthy. This goes often hand in hand with the political culture and the wealth of the country. Each country often has it´s specific needs and they may be very different if compared. In developed countries, where the main causes of mortality are cardiovascular diseases and cancer, preventive medicine has played a major role. In third-world countries, preventive strategies (e.g. mass vaccination programmes, health education, water purification) have contributed greatly to the reduction/control of diseases that are highly prevalent in these countries, where mortality due to malnutrition and infectious diseases predominate.

There are three main levels of prevention:

• Primary prevention: aimed at avoiding becoming ill, such as the administration of vaccines or burn-out prevention, avoiding smoking or drinking heavily, focus on physical activity, using a face mask when smog levels are high, etc. Primary prevention aims to halt health populations from becoming ill.
• Secondary prevention: aimed at early detection of the disease. This is mainly carried out in the field of oncology, for example, mammograms and pap smears in women over a certain age or for men screening and awareness of testicular- or prostate cancer. These measures are very focused on certain healthy populations that are known to be at risk.
• Tertiary prevention: this is carried out to prevent the progression of an existing and diagnosed disease and thus improve the patient’s quality of life.

The government, along with more and more companies, devotes resources to these preventative strategies as they are cost-effective in the long term by reducing the incidence of disease.

Prevention: what can you do yourself

Apart from these health programmes, there is a lot that you can apply to your daily live to help to stay healthy, such as:

• Start or keep on moving. We all know sitting is bad for us, applying small changes like walking a couple of times a week, stand up every 60 mins to take a short stroll or bike to work where this is possible.
• Avoid tobacco and excessive alcohol.
• Follow a varied diet, with all types of food without abusing sugars and fats. Include healthy foods such as fresh fruits and vegetables, nuts, whole grains, etc.
• Have age-appropriate medical check-ups: for example, mammograms and pap smears for women, but also don´t forget the men’s health for example the check for prostate- or testicular cancer.  
• Maintain an appropriate weight with a healthy BMI.
• Try to keep an optimistic attitude, and if you have an “off-day” try to talk to someone about it. We are more connected than ever so plan an online cup of coffee with that friend or family member far away.
• Sleep well, lack of sleep can cause many of mental and physical problems.
• Keeping the mind active, you can do this for example by socialising, although this can be challenging in a new environment. Nowadays there are many ways to meet people or just call someone who is not that close to have a laugh…or a cry if needed.
• Avoid stress and try to find moments to relax. For example by taking some time for yourself or by planning fun or relaxing activities.
• And finally, don´t forget smile – it can change your day!

You have any topic you would like to discuss with one of our doctors to improve your well-being? Please reach out to our team of doctors available to you at no additional cost. The service is rendered through the e-care portal and supported by Teladoc Health. Don´t hesitate to reach out!

The post Well-being: Being healthy through the mind, body and soul appeared first on Global Health.

In our everyday vocabulary, we often use being anxious and being stressed as synonyms. While many of the symptoms are present in both diagnostic categories, they are actually two concepts with very different origin and functioning.

What are stress and anxiety?

Let’s look at some of the main differences between anxiety and stress, which will allow you to identify them and know how to address them:

The main emotions

• In anxiety, the fundamental emotion is fear and, if not addressed correctly, it expands vertiginously through the different areas of the person’s life. When it is advanced, it even reaches the paradoxical state of fear of fear. There are several anxiety disorders: generalized anxiety disorder, phobias, panic attack disorder, agoraphobia … In all of them, the common denominator is this emotion.
• Stress, on the other hand, is fundamentally governed by worry and frustration, and fear is usually more diffuse or generic.

In the mind

• Anxiety is usually more focused on the future, on everything negative that can happen, since it is nourished by the anticipation of situations with a markedly negative or catastrophic tone. This tends to make us avoid more and more situations, which in turn further increases fear, and therefore anxiety.
• Stress tends to be more focused on the present, since the unapproachable situation is happening right now and there is a feeling that we cannot deal with the demands it imposes on us.

Triggers

• Anxiety instead depends more on internal factors, thoughts and emotions that come from the anticipation of the person.
• Although it is not always easy to distinguish between external and internal factors since they usually feed each other, stress is usually caused by external factors, that is, factors beyond our control.

The repercussions

• Anxiety is often tremendously hard and disabling, but also highly secure at the level of physical health. In the middle of a panic attack, we may have the impression that we are going to die of a heart attack. On the other hand, if they do an electrocardiogram at that time, it comes out perfect.
• Stresscan have more dangerous physical implications since it activates the autonomic nervous system, the immune system, the cardiovascular system, the hypothalamic-adrenal axis, and metabolism. Stress is a neuro-immuno-endocrine response, influenced by biological, cognitive, environmental, and personality factors.

How can we address stress and anxiety?

Stress usually goes away when the stressful situation goes away, but anxiety can persist longer. If symptoms persist, it would be necessary to consult a coach or psychologist.

If you feel anxiety or stress and you want to talk to our doctors to learn more about this topic and what the next steps could be in improving your situation, please don’t hesitate to reach out.

Remember that our doctors can discuss your personal situation with you in a language you feel comfortable with. These services are provided by Teladoc Health and are available within our insurance without any additional cost.

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The third Monday in January is called “Blue Monday” and is considered “the most depressing day of the year”. Not only is it Monday, but other factors are also added such as the relentless cold, the emotional effect of Christmas (family problems, absences…), the resolutions of the new year still unfulfilled (going to the gym, studying, eating healthy…) and the remoteness of the next holidays.

All this can generate symptoms such as sadness, anxiety, tiredness, insomnia, concentration difficulties, apathy, etc.

Why is today called Blue Monday?

The term “Blue Monday” was proposed in 2005 by Cliff Arnall, an English psychologist, and is based on the following mathematical formula:

While the parameters he uses seem to make sense, it is true that they are impossible to quantify and operationalise. Although, according to Arnall, his intention was always to motivate people and inspire them to self-realisation. Behind this equation was a well-known travel agency, which used the concept to promote this time as the best time to travel. It was a success.

Although the day is becoming increasingly visible, it is not without its critics. It is true that in January, mental health professionals notice an increase in the number of consultations, but to pin it down to a specific day would be ill-founded. Blue Monday has been associated with manipulation and marketing strategies, however, it is undeniable that in January, the depress genic factors mentioned above do exist. No one likes debt, or not talking to a close relative, or feeling guilty for not achieving one’s goals. However, these factors do not necessarily lead to depression. 

It is interesting to be aware of the danger of internalising the effects of institutionalising the “most depressing day of the year”, as the so-called self-fulfilling prophecy effect could occur, turning the belief into real sadness. Someone may be suggesting that it is going to be a bad day, and end up actually having a bad day.

Taking care of yourself in January

Beyond the controversy that Blue Monday may generate, January is, as we have mentioned, a difficult month in general, so it may be interesting to draw some lines to enhance psychological self-care.

• Sadness is not “bad”, it is a normal basic emotion as necessary as joy or anger. It has a function. It indicates what is not going well or what we don’t like in our lives. Learning to listen to what it wants to tell us can bring about changes that make us live better lives.
• Mood is not linear, there may be some fluctuations that have to do with our surroundings. There may be more distress, sadness or lack of motivation, but this does not mean that there is depression.
• Communicate. Expressing what is distressing you can inject oxygen inside you and help you find other points of view. Be careful not to become the victim or delegate to others the care that we need to provide for ourselves.
• Be specific. Ask yourself what it is specifically that ails you, don’t just give general answers, because it is in the specifics that we can look for solutions. It is different to say “I am overwhelmed by work” than “I am annoyed that my colleague next to me won’t stop talking”. Then look for alternatives to the problems you have identified.
• Create realistic life goals and set a time frame for them. Find meaning in your life.
• Increase your activity level. Depression thrives on personal neglect.
• Reward yourself. It is important to encourage small self-gratifications after a hard day. There is no need to waste money, the best things in life are free. Don’t wait for the weekend to rest or enjoy yourself, find a gap in your daily life, however small it may be, it will be a promoter of mental health.
• Take care of basic physical needs: sleep, eat well, take a shower, get some sun (vitamin D), etc. You will think better.
• Be careful with social networks, don’t compare yourself with the supposedly idyllic lives of others. All that glitters is not gold. Practice JOMO (Joy of Missing Out).
• Sadness is transitory. If you really feel the Blue Monday effect, think that tomorrow will be Tuesday.
• If it’s not a Blue Monday, but you’ve already had several “Blue Months” or even a “Blue Year”, don’t get used to it. Consult a professional.

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The post What is Blue Monday? appeared first on Global Health.

Expatriation amidst enthusiasm and doubts

Moving abroad requires a physical, emotional and psychological effort that confronts the expatriate with numerous challenges as soon as the departure is confirmed. The stress of expatriation begins as soon as the move is prepared. This is the first moment when contradictory emotions, feelings and fantasies emerge:

• the desire to discover alternates with the fear of doing so;
• the desire to succeed “alone” gives rise, at the same time, to strong doubts;
• the idea of personal and professional enrichment clashes with the affection of those “left behind”;
• Fantasies about magical places, often searched for on the Internet, are mixed with the possibility of uncertain and difficult experiences.

This alternation of thoughts and emotions is far from ending upon the departure. These psychological difficulties of the expatriate continue for a long period of time which does not always lead to an adaptation to the new reality.

As soon as the expat arrives in the “new world”, the novelties, the logistical problems of settling in, the places to be discovered and the landmarks to be found occupy a large part of their time, giving rise to an exhilarating and exciting experience.

Only during this calm phase, when a “normal” pattern seems to be resuming, can the initial state of excitement and euphoria for the “new life” give way to feelings of nostalgia, melancholy and sadness, which can become the main emotions felt by an expatriate.

Difficulties encountered by an expatriate

Language, cultural and management difficulties, the absence of loved ones and familiar places can generate strong negative feelings about expatriation. At this point, a feeling of inner emptiness often prevails, the natural consequence of which would be strong thoughts of loneliness which could generate more and more doubts about the choice made.

All of this would affect the expatriate’s psychological well-being, resulting in:

• high stress and nervousness;
• irritability and agitation;
• relational difficulties;
• difficulties in concentrating;
• sleeping disorders.

Those can lead to anxiety, psychosomatic symptoms and depressive episodes.

Solutions to expatriation stress

Expatriation, especially when undertaken for professional or academic reasons, requires high performance and is often linked to strong social demands or pressures. In this case, the difficulties encountered can trigger feelings of frustration and the idea of personal failure.

These risks can have an impact on the expatriate’s psychology. However, there are professionals who are there to help calm the expatriate down and get them back on track mentally. Global Health includes psychotherapy and psychiatric treatment for expatriates in all our plans.

To learn more about expatriate anxiety and depression, you can read this article which discusses the symptoms and associated solutions.

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