How moving abroad impacts eating and body issues (and what can help!)
Moving abroad can feel like stepping into a thrilling new chapter, but it also comes with significant challenges. From adjusting to unfamiliar foods to navigating different beauty standards, the experience can stir up anxiety and leave you feeling unsettled, especially if you’ve had a complicated relationship with food or body in the past.
As a therapist specialising in eating issues and a fellow international living abroad, I know how overwhelming these changes can feel. Here, we’ll explore why moving abroad can disrupt your eating patterns and body image and share strategies to help you feel more balanced and at ease in your new environment.
1. The stress of starting over
Moving abroad can feel like a rollercoaster - the excitement and thrills of a new adventure alongside the stress and confusion of starting from scratch in a new place. Selling your possessions, saying goodbye to your routines and loved ones, and leaping into an entirely new environment can be mentally and emotionally draining. Once you arrive, making endless decisions in your new life including where and what to eat can lead to decision fatigue and overwhelm.
Stress is a key trigger for disordered eating behaviours. Whether you find yourself experiencing compulsive eating or binges, urges to restrict, or being critical of your body, these responses are often ways of coping with feeling anxious, stressed or unsafe.
What can help
Create consistent routines: A predictable schedule can help reduce stress. Try eating at regular times each day. Some people find it helpful to have some predictable go-tos around the types of foods they eat at each meal (e.g. the same thing for breakfast or having a couple of options for lunch and dinner).
Note: that this is NOT restricting types of food to attempt to eat less or curb your eating but providing yourself with structure as a form of self-care.
Schedule a weekly shop: Create a routine around buying the weekly essentials and having them available for yourself can take away some of the stress of decision fatigue and help create a sense of physical and psychological security. This might be particularly important if you have a history of restriction or food insecurity where having food available signals safety to body and mind.
Add in self-care: Taking time to look after yourself is essential for letting go of issues around food and body. Whether it’s a few minutes of mindful breathing, journalling, or taking a lunchtime walk, self-soothing habits can help you reduce stress in an uncertain environment.
By anchoring yourself with these practices, you can create stability amidst the chaos of starting over.
2. Adapting to a new food culture
Food is deeply tied to our sense of home and identity. When you move abroad, everything changes - your favourite comfort foods might not be available, labels in the supermarket may be incomprehensible, and local cuisine might be fun at first but could also feel unfamiliar or unappealing. Mealtimes can also differ, such as eating dinner late in the evening in countries like Spain, leaving you feeling out of sync.
Social pressures can add another layer of stress. Building connections often involves dining out or accepting invitations where you may feel out of control or unsure about food choices. For those with a history of eating concerns, these situations can feel particularly triggering.
What can help
Take small steps: You don’t have to dive headfirst into unfamiliar foods. Ease in slowly and focus on balancing exploration with what feels comfortable.
Maintain agency: You’re allowed to say no to foods or social situations that don’t feel right for you. Honouring your needs can help you feel more in control.
Incorporate familiar comforts: Bring elements of your old routines into your new life. Cooking a familiar meal at home or finding a similar product can create a sense of connection and ease.
Over time, you can build confidence in navigating your new food environment while maintaining your sense of self and wellbeing.
3. When every day feels like a holiday
Moving abroad often feels like being on a permanent holiday - sampling local foods, exploring restaurants or bars and soaking up the novelty of new cuisines and drinks. While this celebratory spirit is part of the excitement, it may also feel like it’s impacting your physical and mental health, especially if eating or drinking more than you like becomes a way of managing the anxiety around change.
Being in holiday-mode can leave you feeling disconnected from your longer-term needs, physically and emotionally.
What can help
Make sustainable choices: While it’s okay to make the most of your new environment, consider adding in choices which feel sustainable to you in the long term (e.g. taking a break from drinking on certain nights of the week or adding in some non-alcoholic drinks when socialising).
Balance socialising with rest: Saying yes to social invitations is important for building connections, but it’s equally valid to prioritise downtime when you need it.
Check in with yourself: Finding balance between celebration and self-care is key. Ask yourself what really replenishes and nourishes you and add in self-care practices (like yoga or journalling), especially when you feel depleted.
4. Navigating body image in a new cultural context
Living in a new country often means adapting to different cultural norms around appearance. Perhaps people dress more casually or formally, or local beauty standards differ significantly from what you’re used to. In warmer climates, wearing less clothing might leave you feeling exposed, while colder climates can feel restrictive. You may also have experienced weight gain or loss due to the new food environment and routines which may bring up challenging feelings.
Comments about your appearance may also be more direct in your new culture. While these remarks may be meant kindly, they can feel intrusive or jarring if you’re already feeling self-conscious.
What can help
Embrace body diversity: Remind yourself that beauty and body ideals vary widely across cultures, and no single standard defines worth.
Play with different styles: Use this opportunity to try new styles or approaches to dressing. Playfulness can help ease the pressure of “getting it right”.
Practice self-compassion: It’s okay to feel unsettled at first. Over time, you’ll find ways to feel confident and authentic in your new surroundings.
5. What you can do when you feel unsettled
Moving abroad often feels destabilising. Homesickness, cultural confusion, and loneliness can creep in, and these emotions may amplify struggles with food and body image. Acknowledging this discomfort is an important first step.
What can help
Seek support: Therapy can provide a safe space to explore your feelings and develop strategies for coping.
Be kind to yourself: Adjusting to a new country is a monumental task. Celebrate small wins, and don’t be afraid to ask for help when needed.
Take it one day at a time: Building a life in a new country is a process. You don’t need to have everything figured out right away.
A personal note
As someone who’s moved abroad and experienced eating concerns, I understand how disorienting this journey can feel. I vividly recall standing in a Spanish supermarket, overwhelmed by unfamiliar products and longing for the comforts of home. But I also remember how small rituals - like creating a routine and finding home comforts - helped me feel more grounded and in control.
If you’re feeling unsettled, know that it’s okay to take your time, create routines that support you, and reach out for help when you need it.
Seeking support
If you’re struggling with eating or body image issues while adjusting to life abroad, having a support network is vital. Reaching out to a loved one, confiding in a friend or sharing with a therapist can help you feel more grounded, settled and happier around food and your body.
