Your mental health is one of the most critical aspects to consider when moving to a new country. Transitioning to a new environment like Germany comes with a whirlwind of emotions, challenges, and adjustments that can significantly impact your mental well-being. Just like any major life change, moving abroad might trigger stages of grief or emotional upheaval.
If you’re preparing for or navigating life as a new expat in Germany, this guide is for you.
The Different Stages of Adjustment
The emotional process of adapting to a new country often parallels the five stages of grief: denial, anger, bargaining, depression, and acceptance. Moving abroad involves loss—loss of familiarity, proximity to loved ones, and even aspects of your identity tied to your old environment.
The stages of adjustment are not linear; you might jump between them or experience them in varying intensities. Recognizing that these feelings are normal is the first step in maintaining your mental health during this period.
Normalizing your emotions
Understanding that your feelings are valid is essential. Everyone adjusts differently, and there’s no shame in needing support. Germany offers various resources to help newcomers process their emotions and settle into their new environment.
What is Mental Illness?
Mental illness can range from temporary stress, anxiety, or sleep disturbances to more severe conditions such as depression or chronic anxiety disorders. Major life changes, like relocating to Germany, can trigger these issues due to stress, isolation, or cultural adjustment.
Some symptoms to watch for include:
- Persistent feelings of sadness, loneliness, or worry.
- Trouble sleeping or chronic fatigue.
- Difficulty functioning in daily life.
When these feelings persist or worsen, seeking help is vital.
How to Seek Mental Health Care in Germany
1. Visit Your General Practitioner (Hausarzt)
In Germany, your first point of contact for mental health concerns is often your Hausarzt. They can provide an initial assessment and refer you to a specialist, such as a psychotherapist or psychiatrist. Referrals are not always mandatory but can speed up the process of getting specialized care.
Health insurance coverage
Most mental health services are covered by Germany’s statutory health insurance (Gesetzliche Krankenversicherung). However, waiting times for appointments with specialists can vary, especially in urban areas.
2. Therapy Options in Germany
Germany offers various therapy modalities, including:
- Cognitive Behavioral Therapy (CBT): Focuses on modifying harmful thought patterns.
- Psychoanalysis/Psychodynamic Therapy: Explores how past experiences shape current emotions and behavior.
- Systemic Therapy: Often involves family or group dynamics to address underlying issues.
Many therapists in Germany also speak English or other languages, which can be especially helpful for expats. Use platforms like Jameda or Doctolib to find multilingual therapists in your area.
Online Therapy in Germany
Online therapy is becoming increasingly popular in Germany, especially for those who prefer the convenience of remote consultations. Platforms like BetterHelp, Therapieline, or MyTherapist offer access to licensed psychologists. While some sessions may not be covered by statutory insurance, private insurance often reimburses costs.
Additionally, apps like Selfapy provide guided courses for stress and anxiety management, often in partnership with German insurers.
Employer-Provided Mental Health Support
Many employers in Germany offer mental health services through Employee Assistance Programs (EAPs). These programs often include free counseling sessions and stress management resources. While confidentiality is respected, it’s always good to confirm the details of your company’s program.
Emergency Mental Health Services in Germany
If you are experiencing severe distress or suicidal thoughts, immediate help is available:
- Call 112 for emergencies.
- Contact the German Suicide Prevention Hotline at 0800 111 0 111 or 0800 111 0 222 (free and available 24/7).
- Telefonseelsorge (telephone counseling) offers support in English and other languages.
Preventative Care and Mental Wellness in Germany
1. Explore Nature
Germany is blessed with abundant green spaces, forests, and parks. Studies consistently show that time in nature reduces stress and improves mental well-being. Take a walk in the Black Forest, visit a local park, or hike in the Bavarian Alps.
2. Build a Support Network
Join local expat communities through platforms like Internations, or look for meetups in your city. Many German cities have expat groups on Facebook or WhatsApp that organize social events and activities.
3. Practice Self-Care
Germany’s wellness culture—spas, saunas, and thermal baths—provides excellent opportunities for relaxation. A visit to a Therme (thermal spa) can be a soothing way to unwind.
4. Stay Physically Active
Germany’s love for sports is infectious. Join a local gym, participate in a yoga class, or try activities like cycling along the Rhine or rowing on Berlin’s lakes.
Language Barriers and Mental Health
While many Germans speak English, accessing healthcare services might still involve some language hurdles. To ease communication:
- Use translation apps like DeepL or Google Translate for basic conversations.
- Ask for a therapist who speaks your language when booking an appointment.
- Consider enrolling in German language courses to feel more confident navigating daily life.
Final Thoughts
Moving to Germany is an exciting journey, but it can also be overwhelming. Prioritize your mental health, seek support when needed, and don’t hesitate to use the resources available to you. Remember, you’re not alone, and with the right tools, you can make this transition a rewarding and enriching experience.
For more information and advice, reach out to:
- Federal Center for Health Education (BZgA): www.bzga.de
- Psychinfo.de for finding therapists near you.
- 116 117: The medical helpline available for non-emergency advice.
Your mental health matters—don’t hesitate to take the first step toward care and healing.