Mental Health in the Foreign Service - The Big Purple Blob Podcast Episode 66
The incredible folks at The Big Purple Blob invited me to be a guest on their podcast to talk about some basic tips I can recommend to bolster your mental health. Some of my examples are specific to the US Foreign Service, but many of them apply to literally everyone! The BPB provides incredible content for Foreign Service folks and expats alike. They are always taking requests for future episodes so if you have an idea, feel free to submit it on their form.
I had such a great time talking with Susie that we immediately scheduled another chat on Conflict. That one will be out in July! Here are some highlights from this episode.
Mental Health
It’s not just for crises. It can and should be a preventative service. Go in at the first sign of trouble to help avoid larger problems
Help is out there!
Individual
Find & align your values
Stay flexible and adjust goals/expectations to match the circumstances.
Warning signs of trouble may look like lack of flexibility, increased/consistent irritability/sadness, resentment, isolation
Family
Have regular conversations/check-ins (spouses and whole families).
Ask for what you need & encourage other family members to do the same.
Beware if you & your partner have become each other's sole support.
Community
Re/connect with those who live close to you, work with you, and your important people all over the world.
Prioritize connecting meaningfully and explicitly. Friend calls are just as important as work calls.
Adjust your mindset about community. We don't all need a BFF at each post but it's important to have people that you can depend on in case of emergency (major or minor) like watching your other kids if one needs to go to hospital or even just borrowing eggs.
Some Resources I Mention in the Episode
My online workshop Deepening & Developing Connections. These are the skills I think are vital building blocks for all humans. I used to run it in person in Ho Chi Minh City with mostly expats and it was very popular. It focuses on self-awareness (identifying values & vulnerabilities, boundaries); connecting more deeply/intentionally with others, and managing conflict. It’s a good guide to help one get realigned with what’s important. It also comes with a workbook, created by yours truly that has enough reflection questions to keep you busy all summer and beyond.
My list of my favorite outside articles and worksheets – always available to all for free
Therapy Den’s Guide to Starting Therapy
My guide to mental health services for Foreign Service Families Abroad
If you like this, you might also like:
Here is a talk I gave for Families in Global Transition Conference 2022 about how to use values in times of stress.
This is a fun interview I had with an EFM about breaking out of what’s “expected” and living FS life intentionally.
Some thoughts I’ve gathered around PCSing.
If you have decided you want to give therapy a shot - that’s awesome! I’m so excited for you. If you just can’t get those last few pieces to fit and think I might be able to help, I encourage you to learn more about me here. I am happy to answer any questions you may have before making an appointment.
To book your free 30 minute consultation, just click below and fill out the contact form.
Dr. Fae
has a Ph.D. in Counseling Psychology. She lives abroad and offers online therapy & clinical supervision. In her individual therapy practice, she specializes in value alignment, existential questions, decision making, and general coping to increase overall life satisfaction. Her online self-study course Deepening & Developing Connections is always available.
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