Self-Care Abroad: How to Take Care of Yourself While Teaching English Overseas
Teaching English abroad is often described as a life-changing experience—and it is. New countries, new routines, new versions of yourself. But alongside the excitement of moving overseas comes a reality that doesn’t always make it into Instagram captions: teaching abroad can be emotionally, mentally, and physically demanding. Between lesson planning, cultural adjustment, and being far from home, it’s easy to forget that taking care of yourself isn’t optional—it’s essential.
Self-care while TEFLing abroad doesn’t have to mean elaborate routines or perfectly curated mornings. It’s about creating habits that help you feel grounded, supported, and sustainable in a completely new environment. Here’s why it matters, and how to actually make it work.
Why Self-Care Matters When You’re Teaching Abroad
When you move to a new country, you’re not just changing your location—you’re rebuilding your daily life from scratch. New language, new norms, new expectations at work, and often a brand-new support system. Even if teaching English is something you’re passionate about, that level of change can be overwhelming.
Without intentional self-care, burnout can sneak up quickly. Teachers abroad sometimes feel pressure to “make the most of it” at all times, but constantly pushing yourself can lead to exhaustion, anxiety, or homesickness that feels heavier than expected. Prioritizing your well-being helps you stay present, enjoy where you are, and show up as a better teacher and person.
Dealing with Pre-Departure Anxiety (It’s Normal)
Before you even step on the plane, anxiety can start creeping in. Questions like What if I’m not ready? What if I hate it? What if I fail? are incredibly common—and completely valid.
Whether your TEFL placement is in Korea, Japan, or any other location, one of the best ways to manage pre-departure anxiety is to accept that uncertainty is part of the experience. You don’t need to have everything figured out before you go. Focus on what you can control: your certification, your placement, your basic plans for arrival. Let the rest unfold as you go.
It also helps to reframe nerves as excitement. Anxiety and anticipation often feel similar in the body. Instead of fighting the feeling, acknowledge it as a sign that you’re doing something meaningful and brave.
Create Small Routines That Anchor You
When everything around you is new, routines can be grounding. They don’t need to be rigid or time-consuming—just familiar enough to provide comfort.
This could look like:
- Making the same drink every morning before work
- Journaling for five minutes at night
- Going for a walk after classes
- Listening to the same podcast while commuting
These small rituals help create a sense of stability and remind you that even in a new country, you still have ownership over your time and habits.
Set Emotional Boundaries (Yes, Even Abroad)
Teaching can be emotionally demanding, especially if you care deeply about your students—which most teachers do. Add cultural differences and language barriers, and it’s easy to feel drained at the end of the day.
Self-care includes knowing when to step back. You don’t need to say yes to every social invitation, overextend yourself at work, or constantly be “on.” Rest is productive, and alone time doesn’t mean you’re doing the experience wrong.
Learning to set boundaries early helps prevent burnout and allows you to enjoy your time abroad for the long term.
Stay Connected—But Not Too Connected
Staying in touch with friends and family back home can be comforting, especially during the early weeks abroad. At the same time, being constantly plugged into life back home can make it harder to settle into where you are.
Try to find a balance. Schedule regular check-ins with loved ones, but also give yourself space to build connections locally. Even small interactions—chatting with coworkers, visiting the same café, or exploring your neighborhood—can help you feel more at home over time.
Take Care of Your Body (It’s All Connected)
Travel and teaching can disrupt basic things like sleep, meals, and movement. When your body is run down, everything else feels harder.
You don’t need a perfect wellness routine, but paying attention to the basics goes a long way:
- Get enough rest, even if your schedule feels busy
- Eat regularly and stay hydrated
- Move your body in ways that feel good
Physical self-care supports mental health, focus, and resilience—especially when you’re adjusting to a new environment.
Let Go of the “Perfect Experience” Myth
One of the biggest challenges of teaching abroad is the pressure to make every moment meaningful. But not every day will feel magical, and that’s okay. Some days will be quiet, frustrating, or boring—and those days are just as much a part of the experience as the exciting ones.
Self-care means allowing yourself to have off days without guilt. Growth doesn’t always look dramatic. Sometimes it looks like learning how to rest in unfamiliar places.
Teaching Abroad Is a Marathon, Not a Sprint
Your time abroad isn’t a race to see how much you can do or how fast you can adapt. It’s an ongoing experience that unfolds gradually. Taking care of yourself—mentally, emotionally, and physically—helps ensure that you don’t just survive teaching abroad, but actually enjoy it.
By prioritizing self-care, you give yourself permission to grow at your own pace, handle challenges with resilience, and fully experience the opportunity you worked so hard for.
And that’s something worth protecting.