Learn why many are turning to online therapy to manage the growing burnout epidemic.
Do you ever feel that you’re spinning on the proverbial hamster wheel of life and work… but not getting anywhere? The harder you push to achieve your goals, the more life seems to put on your plate. Expectations rise, and though the accolades and accomplishments may come, you’re often left feeling empty and lost.
Burnout is a growing problem for many, with nearly 66% of professionals [1] reporting some level of exhaustion in 2025. The issue is prevalent for all demographics and disciplines, but studies show that expats and those working remotely across the globe feel the impacts of burnout intensely.
But for all the bad news with burnout, there is good: there are proven, effective methods by which you can begin to realign your purpose and rebalance your life away from burnout.
The key is knowing where you fall in the burnout epidemic, and what steps you can take to find the help you need.
The Burnout Epidemic Is Here
Burnout has entered the cultural nomencalture, and nearly everyone has a personal definition for what burnout feels like. But what is burnout specifically?
Researchers and medical professionals have begun to define burnout as a particularly severe sense of exhaustion that can be felt emotionally, physically, and mentally.
It’s more intense than general stress and anxiety, and often culminates in physical and mental symptoms. In severe cases, burnout can interfere with one’s ability to function in both their work and personal lives.
Why Does Burnout Impact Expats & Remote Professionals More Intensely?
While anyone can experience burnout at different levels in life, studies have shown that expats and busy remote professionals may feel its effects more acutely.
The combination of a demanding daily routine in foreign contexts with a lack of available medical support can create a dangerous mix that speeds up burnout’s worst effects. Studies show that almost half (49%) of expats reported experiencing symptoms of burnout in 2025. [2]
Why The Increase?
Cultural Shifts & Foreign Experiences Add Stress to Life
Many expats and remote workers opt for a life abroad to experience the thrill of the new and novel. And while these experiences can be incredibly rewarding and fulfilling, shifting to a new cultural context can increase the risks of burnout.
New cultures add unexpected stresses to daily life. Many expats face both a cultural and vocational learning curve in new countries, and trying to maintain their personal and work balance in a new location can quickly become overwhelming.
It takes time to adjust to a new lifestyle. yet many find that their professional expectations can’t slow down as they make the shift.
Remote Locations May Lack Access to Mental Health Care
When burnout and other obstacles begin to pop up, expats and those working in more remote locations may lack access to mental healthcare.
Research has found that 50% of rural residents across the globe are 30+ miles away from adequate mental health care options. [3]
When access is hard to find, taking steps to get help becomes even more difficult. This is why options such as online therapy and mental healthcare have become increasingly important for those working and living abroad.
Longer Hours, Higher Expectations Boost Burnout Risks
Working and living abroad can come with a whole host of benefits. You get to see new places, meet exciting people, and remote work often has its own flexible schedule. But hidden beneath the veneer of “freedom” comes greater responsibilities, which many expats don’t expect when taking the leap.
Longer work hours or frequent travel can accompany some remote working lifestyles. Hybrid schedules, particularly for those who may work on a global team, can create chaotic weekly routines that aren’t conducive to healthy habits.
Plus, with the freedom of living and working abroad comes the expectation to work harder to enjoy the lifestyle, which can become a never-ending ladder to nowhere.
How to Recognize and Recover from Burnout
The risks are real, but this shouldn’t stop you from pursuing a lifestyle that allows you to see and experience the world! The key is knowing how to recognize the signs of potential burnout, and the steps to take to prevent or recover properly.
1. Recognize the Signs of Burnout
The first step of recovery is prevention. Know what to look for before burnout takes its toll on your life:
- A sense of constant fatigue or exhaustion, even when you are taking breaks or trying to relax
- A loss of motivation and productivity, where work and hobbies you once found energizing begin to drain your energy
- A sense of irritability and anxiety, often combined with “brain fog” that makes it hard to concentrate
- A disconnection from friends and family, and negative/cynical feelings toward colleagues
- Disturbances in your sleep and appetite
These are just a few of the symptoms, and burnout can manifest uniquely for different people. Those who live and work remotely may find that they experience burnout very differently, yet will often end up reporting the same sense of loss and exhaustion.
2. Prioritize Rest and Recovery
One of the best ways to begin recovering from burnout is by finding new routines that encourage rest and rejuvenation.
Find the optimal amount of sleep necessary for your body and mind, and create ways to ensure you get plenty of rest each night. When you’re working, incorporate short, consistent breaks that allow you to slow down and recover before diving back in.
Most importantly? Find ways to add fun to your daily life! If there are specific activities you love to enjoy near where you live, find ways to add those to your routine more often, and enjoy them in the company of others who can bring joy to your life.
3. Set Boundaries for Work and Home Life
Burnout often arrives when the lines between work and rest have blurred. Set boundaries for your work and home life that allow you to disconnect from stressors and engage in people and activities that refill your energy.
Boundaries aren’t meant to limit you. Instead, they should create space where you can spend time resting and enjoying things about your life. You can then take that renewed energy back to your work (and often enjoy a much higher quality of work!)
4. Seek Community Support and Professional Help
Working abroad or living as an expat can often come with an unexpected sense of loss or disconnection.
If you feel that there may be a connection between your burnout and lack of quality relationships, find creative ways to stay connected. Schedule time to video chat with those back home, or get involved in the community and create new connections.
Most importantly, find a trusted, trained mental health counselor or therapist whom you can speak with about your struggles. Many experiencing burnout suffer in silence, fearing that their experiences aren’t “real” or that they should just “get over it.”
The reality is that burnout is a very real, very treatable experience, and an experienced mental health professional can help walk with you through recovery.
Find Relief from Burnout with Online Therapy
Your mental health matters. Whether you’re struggling with burnout in your professional life or need help navigating anxiety or depression while abroad, you deserve compassionate care and professional help.
At Global Online Therapy, our trained and certified online therapists are available to support you through any struggle you may be experiencing – including burnout.
There’s no waiting list, and your session is held via a safe and secure video call with a therapist who is ready to work with you to meet your specific goals.
Best of all, you can get help on a session-by-session basis, so there’s no long-term commitment. Just topical, proven mental health support from a team of therapists with experience in a variety of therapies and treatments.
You shouldn’t suffer in silence. Schedule an introduction session with a burnout therapist now, and take your first step toward healing.
References:
[1] https://www.forbes.com/sites/bryanrobinson/2025/02/08/job-burnout-at-66-in-2025-new-study-shows/
[2] https://www.itij.com/latest/news/axa-global-healthcare-report-finds-expats-are-struggling-mental-health-work
[3] https://www.ruralhealthresearch.org/mirror/17/1722/access-quality-mental-health-services.pdf