Hi, I'm Yuki. I'm a 33- year-old registered nurse. I've lived in a small town in Hiroshima, Japan for most of my life, but in 2016, I decided to study abroad in New York City to pursue further education and career opportunities. It was my first time relocating to such a big city and a foreign country, so it carried many struggles. Therefore, I'd like to start a discussion on a topic that is very important yet often overlooked and not talked about: the severe effects of relocation on your mental health.
はじめまして！33歳の看護師、ゆきと申します。私は広島の小さな町で26歳間、生まれ育ちました。2016年に、看護師としての国際的なキャリアと、夢を追うためにニューヨークへ単独渡米しました。初めての大都会への留学、新しい場所での生活は、私にとっては簡単なものではありませんでした。たくさんの人が経験されているであろうこのトピックは、あまり多く議論されていませんが、とても大切な問題であると感じているので、『環境の変化が与える心の健康』について、みなさんと話していきたいと思います。
According to the article “Ways to cope with relocation depression.” medically reviewed by Yalda Safai, MD, MPH - Written by Sian Ferguson, relocation causes depression, which is used to describe an adjustment disorder. People with relocation depression often feel less appetite, sadness, feeling numbness, hopelessness, loss of interest, and sleeplessness.
アメリカの医師が書いた、『引っ越しによる鬱を乗り越える方法』という記事によると、環境の変化が鬱に発展する可能性が示めされています。新しい土地への引っ越し後の鬱症状としては、多くの人が食用不振、悲しさ、感情鈍麻、絶望感、興味関心の減退や不眠などを訴えています。
I've personally experienced significant culture shock in a new country. The fast-paced lifestyle, different social norms, and language barrier made me feel overwhelmed and stressed. I also missed my family and friends in Japan. The physical distance from the support system made me feel isolated and lonely.
私個人的としては、違う国へ引っ越しする事により、大きなカルチャーショックを受けました。大都会ニューヨークのスピード感はとても早く、日本とは違う社会的規範がアメリカにはあり、英語と言う言葉の壁にも苦戦しました。また、日本にいる家族や友達と身体的な距離が大きくなることで、疎外感や孤独を感じ、ホームシックも体験しました。
After moving to New York, I tried to meet and speak to people who were international students in New York. They had circumstances similar to mine, and we encouraged each other. This helped me overcome my mental struggles. I also tried to sleep as many as 7-8 hours a day to relax and rest well. I chose nutritious food to eat regularly and combined it with physical activities such as walking outside, kayaking with friends, and yoga by myself. Getting into a healthy routine helped me stay mentally stable and feel settled in a new country.
ニューヨークに引っ越してからは、同じような境遇の留学生と積極的に会い、話すようにしました。そうすることによって、同じ辛さや境遇を共感し分かち合い、自分の精神的な苦痛を緩和することができました。また、睡眠は1日7－8時間しっかりとるように心がけ、慣れない地でのリラックスと休養に焦点を当てました。健康的な食事をバランスよく食べる習慣もつけ、散歩やカヤック、ヨガなどの運動も日々の習慣に取り入れました。健康的な生活習慣を新しい地でも身に着けることで、精神的な安定が保たれ、生活の基盤が整いました。
As a professional nurse, I suggest you practice mindfulness meditation with deep breathing exercises daily. It will help you reduce stress levels and provide a tool to calm the mind and body, allowing you to cope better with relocation challenges.
If you are relocated to a place under cold weather like New York City, taking daily Vitamin D supplements prevents your mood swings. Some research shows that Vitamin D affects the area of the brain that regulates mood and emotion. Maintaining adequate Vitamin D levels could help support healthy serotonin function. Last, I recommend that you reach out for help to a counselor, psychologist, therapist, friend, or family member when you feel depressed and lonely with relocation.
看護師として私がオススメするのは、毎日深呼吸しながら瞑想を行う事です。瞑想や深呼吸は、ストレスを緩和させ、心と体を落ちつかせます。新しい環境での困難な状況も容易に受け入れる事が可能となります。また、ニューヨークのように日射時間が短く、寒い地域へ引っ越される方には、ビタミンDのサプリメントの接種を推奨します。いくつかの研究で、ビタミンDは感情や気分をつかさどる脳の部分と連結しており、ビタミンDを摂取することで抑鬱を減らし、感情の起伏が安定すると言われています。
最後に伝えたいことは、周りの人たちに助けを求めることが一番大切だということです。カウンセラーやドクター、家族や友達誰でもいいので、誰かに話すことで心が軽くなると思います。
We are not alone. Many people were going through these struggles, as I experienced. Did your relocation affect your mental health? Please share your experience and tips below!
私たちは１人じゃありません。みんな同じように新しい地での苦悩を経験しています。引っ越しや新しい地での生活が、あなたの心の健康に与えた影響は何かありますか？
あなたの経験を他の誰かと共有し、一緒に話し合えると嬉しいです！
New York City
As a nurse, when it comes to rethinking stress relief, "sleep," "diet," and "exercise" are still important, aren't they? Stepping out of one's comfort zone and living alone in a new environment can be quite a challenging task. It might be beneficial to understand the mindset that suits you best before studying abroad. Thank you for sharing this valuable information. 看護師として改めてストレス緩和を捉えた時でも、やはり大事なのは、「睡眠」「食事」「運動」ですよね。自分の安心できる環境から出て新天地で一人生き抜くのは何かとハードな挑戦になるはず。どういうマインドセットが自分に合っているのか留学前にわかっておくのも一つかもしれないですね。素敵な情報の共有ありがとうございました
みんな同じような経験をされていて、私も一人じゃないんだなと、ワーホリ頑張ろうと思えました！ありがとうございます😊
Thank you for sharing your experience. currently I’m in the mental health department at public health center in Japan otherwise I also realize it’s not easy to control own mental health for everyone so the key is taking and expressing your emotions to someone who hear you. I’m going to move to the states as well and try to get RN job when I get there. I’ve been lil bit nervous about becoming mentally unstable but I’ll keep that in mind your tips.
瞑想とありますが、おすすめの方法はあるんでしょうか。音楽をかけるべきか、どんな服装や姿勢でやるべきか、何分やるべきか、など全く知らないので教えていただけると嬉しいです。
Thank you for sharing your experiences. I've had 3 big relocations in life: UK-->US, UK-->Australia, and UK-->Japan. Lessons learnt to adapt and get the most out of those experiences: 1. Be pro-active in socializing (join clubs, meet-ups, circles), 2. Keep an open mind (life is different and being curious about those differences can help you grow), 3. As you pointed out, maintain or start healthy habits like exercise, diet, and wellbeing (my preferences have been running, gym, food, and being in nature).
I'm an ally for women with a bi-cultural background.
Thank you for such a good discussion! I experienced a strong culture shock and being home sick when I’ve relocated to France. Have you heard about “Paris Syndrome”?
Thank you. I’m experiencing such feelings now. You’ve suggested to reach out to psychologist or counselor…but I have really hard time sharing my feelings with other people and that’s why I’m hesitant to contact. Maybe you have some advice? Sorry if it’s slightly offtopic
Hi Yuki, thanks for sharing your topic!
Moving to a new city or even a new country is exciting but can be a challenging experience for everyone. Some people make the decision to move on their own, but others may not. Some women may have to give up their careers and leave their family and friends when their husband or partner is transferred. We all have different stories, depending on our circumstances.
In 2021, I moved to the UK to become a nurse. Although there were many difficult moments, the first year was full of excitement as my dream came true.
The second year was a completely different story. Steress gradually built up, and when the winter came, it exploded. The weather also affects your mood and the gloomy winter weather in the UK made me more depressed.
How I got over it is similar to Yuki's suggestions. Taking care of your mental health is one of the most important things in your life. I'd add "Know what makes you happy". Knowing what makes you happy makes it easier to take care of yourself. A seasonal affective disorder (SAD) lamp is also a good idea if you are in a country with short daylight hours.
Not so many people know that moving to a new place makes us vulnerable. You should know that you are brave!
Mari x