What Nobody Prepares For: The Emotional Baggage of Life Abroad

If you live outside Brazil, you may have already felt this: the sensation of carrying a weight that you can't see. It could be the lump in your throat after a call with family. It could be the fatigue of trying to explain yourself in a language that isn't your own. It could be that silence that appears at the end of the day, when everything seems right on the outside, but inside it's difficult. This text is for you who have left your country, but sometimes feel that you have also left yourself. Life abroad brings many challenges. Some are practical: housing, work, cultural adaptation. Others are harder to explain, because they happen on the inside. A mixture of longing, insecurity, fear of not being able to cope, loneliness. And this isn't an exaggeration or weakness. It's part of a profound human experience and it's legitimate (Matsue, 2012; Onório & Silva, 2025). Psychology has studied what happens to people who live far from home. And these studies show that migration not only affects routine, but also the way a person sees themselves, feels and relates to the world. In Japan, for example, many Brazilians have lived there for years without feeling integrated. Even after all this time, they still face language barriers, social invisibility and difficulty accessing basic services. Matsue (2012), who studied these communities, identified that the lack of belonging generates intense emotional suffering, such as loneliness, anxiety and sadness. She notes that, unable to communicate fully, many Brazilians avoid seeking medical and psychological help, even when they feel they need it. In this context, what has made a difference is the emotional support among compatriots. Religious groups, for example, have served as a space for listening and welcoming, even if they sometimes involve strict moral standards. The important thing is that in these spaces, the person feels less alone and less on the margins. Gustavo Dias (2010), when researching the lives of Brazilian immigrants in London, found another fundamental point: home. Even if it's a rented and shared room, the house becomes a space for reconstruction. It's where rice and beans are eaten, where Portuguese is spoken, where small traditions are kept alive. According to Dias, this domestic environment (however precarious) helps to maintain a sense of identity, of continuity, of who you are. In other words, the house becomes a place where you can breathe. But there is something that escapes notice and also weighs heavily: the way a person compares themselves to others. Moura (2024), when studying Brazilians living in Portugal, realised that the more immigrants compare themselves with the Portuguese or a socially more valued group, the greater the negative impact on their self-esteem. They feel inadequate, out of place and incapable. When they compare themselves with people in a similar situation, or with their own background, the effect is more welcoming. There is more realism and less pressure. These experiences, isolation, feelings of inadequacy and constant self-criticism have something in common: the way they are interpreted internally. And this is where clinical psychology has a lot to contribute. Aaron Beck, one of the leading figures in contemporary psychology, has shown that emotional suffering lies not only in the facts, but in the way we interpret them. When people think "I'm not trying hard enough" or "I'll never fit in", these thoughts start to shape how they feel and how they act. Often, these thoughts arise automatically, based on old beliefs such as "I need to be perfect to be accepted" or "I'm a failure if I don't do everything". These ideas, called core beliefs by Beck, are often activated in times of stress or change such as migration. They act as lenses through which reality is interpreted. And the more rigid these lenses are, the more difficult it becomes to see one's own story with compassion and perspective. In addition to thoughts, we need to look at emotions. Leahy and colleagues observed that many people suffer not just from the emotion itself, but from trying to escape it. People living abroad can feel a mixture of anger, fear, shame and sadness, but without being able to name or express it. Instead, they keep quiet, overwhelm themselves or isolate themselves. And this only increases the feeling of being alone with one's suffering. What Leahy proposes is the development of emotional resources, learning to deal with emotions, tolerating discomfort, recognising one's own limits. He shows that emotions such as anxiety or sadness are not signs of weakness, but human responses to difficult contexts. The problem lies in how we deal with these emotions when they become too intense, too frequent or prevent us from living. This set of rigid thoughts, misunderstood emotions and avoidance behaviour is something that can be transformed with professional help. It's not about erasing the pain, but understanding it. It's about building new ways of interpreting what is being experienced, recognising the complexity of life abroad without romanticising it, but also without abandoning oneself. In clinical practice, it is possible to help someone identify when they are stuck in cycles of self-criticism, when they are reacting to old beliefs instead of facts, or when they are trying to be too strong on the outside while everything is falling apart on the inside. Working through these layers is a way of organising accumulated emotional baggage. And it can open up space to breathe, choose and rebuild. Living abroad shouldn't mean living away from yourself. What you feel makes sense. And it deserves space to be cared for with respect, ethics and listening. If this reading has touched you in any way, know that it is possible to get through this time with support. And that you don't have to go it alone. References Beck, A. T. (1979). Cognitive therapy and the emotional disorders. New American Library. Dias, G. T. (2010). Casa de brasileiros em Londres: The importance of home for Brazilian immigrants. Travessia: Revista do Migrante, 66, 45-51. Leahy, R. L., Tirch, D. D., & Napolitano, L. A. (2021).
Burnout: The Hidden Truth Behind Fatigue That Goes Beyond Work

It's increasingly common to hear about Burnout in the context of workers' mental health. More than just a "diagnosis", this syndrome reflects an alarming reality. According to Brum (2024), the number of workers taking leave due to Burnout syndrome has increased by an impressive 1,000% since 2014, with a significant jump between 2020 and 2023. This article aims to demystify the concepts behind this condition, which goes far beyond "normal" work-related tiredness. In addition, I want to offer insights that will help you understand how Burnout develops and how to prevent it. After all, understanding is the first step to taking action. What does Burnout mean? The word "Burnout" in English, according to Oxford Languages, literally means "the reduction of a fuel or substance to nothing by use or combustion". In human terms, the Ministry of Health defines the syndrome as "an emotional disorder marked by extreme exhaustion, stress and physical fatigue resulting from stressful work situations that demand high competitiveness or responsibility." Between the lines of these definitions lies the essence of Burnout: a process of total and irreversible exhaustion. Below, I present five crucial aspects that illustrate this phenomenon: Let's explore these dynamics through real-life cases that illustrate the silent progression and devastating impacts of Burnout. Case 1: The Invisible Weariness of Everyday Life A client reported persistent tiredness and a lack of interest in pleasurable activities, despite having free time after work. Her refuge was the sofa, where she spent hours on her mobile phone. At work, she faced excessive workloads and a toxic environment, aggravated by inhumane daily commutes in crowded public transport. The Burnout Process The Analysis This case shows how Burnout is multifactorial, involving not only work, but also neglected elements such as commuting and unhealthy public environments. Case 2: The Illusion of Rapid Recovery Another client, diagnosed with Generalised Anxiety Disorder (GAD), faced a severe anxiety crisis at work and was taken off work for 30 days. Although her symptoms temporarily improved, she returned to the same stressful environment and the burnout persisted. The Burnout Cycle The Analysis This case reveals that Burnout requires a deep and integrated approach, going beyond temporary solutions. Recovering requires changes in the environment, replacement practices and an understanding of the syndrome. The Hidden Truth: What Goes Beyond Work Burnout isn't just about overwork. It's about: To deeply understand how these stages affect your life, the Maslach Burnout Inventory™ (MBI) is a widely recognised scientific tool. This assessment is carried out with the guidance of a psychologist or psychiatrist, allowing you to: If you are experiencing signs of Burnout or want to prevent burnout, carrying out the MBI could be the first step towards transforming your routine. With the support of a professional, you'll receive clear and effective guidance to regain your balance. Influencer? Only if it's self-care, self-knowledge and some truths that therapy doesn't hide. I'm a psychologist and I create content for those who prefer depth to performance. Here, mental health isn't a trend: it's a priority. If you've come this far, it wasn't by chance. Stay. Read. Reflect. Or come back whenever you want, the door is always open. By Andrea Cruz | Updated 21/01/2025
Anxiety isn't just emotion, it's interpretation: what we learnt from Riley in Amusing Minds 2

Anyone who saw the new film Amusing Minds 2 may have left the cinema with a strange feeling, a mixture of identification, discomfort and even nostalgia. That's because Riley, now a teenager, isn't just feeling new emotions. She's trying to understand what it all says about her. And that's the main point: feeling anxious, ashamed, bored or envious is part of life. But the way we interpret these emotions can define how much they hurt us. This is the focus of Emotional Schema Theory, developed by American psychologist Robert Leahy. It proposes that we all have a kind of "personal theory" about what it means to feel. This theory is built up throughout life (by culture, family, experiences) and determines how we react to what we feel. Riley felt anxiety, but the problem was what she believed about it In the film, Riley begins to experience new and intense emotions. Anxiety, for example, appears strongly when she is called up for a hockey try-out. But more than anxious, Riley seems confused, ashamed and insecure. And this has less to do with the emotion itself, and more to do with the ideas she begins to form about having anxiety. She thinks that if she's anxious, then something is wrong. That if she feels afraid, she'll fail. That if she shows nervousness, she'll be rejected. According to Leahy, these beliefs form what we call emotional schemas. And the problem with them is that they are often distorted, rigid and silent. We don't realise that we're believing these ideas, we just feel that everything is "wrong" inside us. Emotions aren't the problem... the problem is how you've learnt to judge them How many times have you thought something like: These beliefs may seem like absolute truths, but they're interpretations. And more importantly: they are learnt. Leahy explains that people who see emotions as threatening or shameful tend to develop coping strategies that only make the situation worse, such as ruminating, avoiding, isolating or criticising themselves. Riley shows this symbolically in the film. By trying to "shut up" her emotions or hide what she's feeling, she loses her inner balance. And isn't that how it is with us too? What if you started to question what you believe about what you feel? One of the possible therapeutic paths proposed by this theory is this: instead of trying to control or eliminate what you feel, how about investigating what you think about these emotions? Instead of asking yourself "how do I stop feeling this way?", perhaps the most useful thing is to ask: These questions don't solve everything overnight. But they open up space for a deeper kind of change: a new relationship with your own emotions. A relationship that is less demanding, less judgemental and more human. Difficult emotions aren't flaws, they're part of life The film shows that growing up is often confusing. And that feeling too much can seem like a problem. But what Amusing Minds 2 also teaches us is that emotions need space to exist and that it all starts with the way we choose to look at them. If you live with anxiety, perhaps what hurts most is not the emotion itself, but the weight of internal demands. The fear of appearing vulnerable. The pressure to always look good. You don't need to control how you feel. You need to understand what you believe about what you feel. And this can be worked on. The therapeutic process is a safe space to rebuild these beliefs, learn to validate emotions and develop more functional ways of relating to your inner experience. References: Leahy, R. L. (2018). Introduction: Emotional Schemas and Emotional Schema Therapy. International Journal of Cognitive Therapy, 12(1), 1-4. https://doi.org/10.1007/s41811-018-0038-5 Influencing? Only if it's about self-care, self-knowledge and some truths that therapy doesn't hide. I'm a psychologist and I create content for those who prefer depth to performance. Here, mental health isn't a trend: it's a priority.If you've come this far, it wasn't by chance. Stay. Read. Reflect. Or come back whenever you want, the door is always open. By Andrea Cruz | Updated 04/07/2024