How to take care of your mental health as an au pair (homesickness, anxiety, relationships)
Taking care of your mental health as an au pair is essential, as living in another country, away from your family and experiencing a new culture, can be exciting but also challenging.
Here are some tips to help me cope with almost two years abroad.
- Establish a balanced routine
Although childcare can be unpredictable, try to maintain consistent schedules for sleeping, eating, exercising, and resting.
Routines provide structure and help reduce anxiety.
- Communicate with your host family
Don’t be afraid to speak up. If something bothers you, you feel overwhelmed, or you need a change, talk to your host family respectfully and clearly.
Honest communication is key to a good life together.
- Create a support network
Find au pair groups in your city (our website forum, Facebook, WhatsApp, Aupair meetings, or the Olii app). Having friends in the same situation makes you feel supported and understood.
- Take your free time seriously
Take advantage of your days off to get out, explore, do activities you enjoy, or simply relax. Don’t feel guilty about disconnecting from work.
- Don’t lose touch with your loved ones
Talk to your family and friends regularly. Feeling connected to home will give you emotional stability.
- Learn to say “no”
Set healthy boundaries. Even if you want to help, you’re not part of the household 24/7. Your well-being is important too.
- Do activities for yourself
Exercise, journal, learn something new, or listen to music. Having hobbies helps you release stress and maintain your identity.
- Seek professional help if you need it
If you feel overwhelmed, anxious, or depressed for a long time, seek psychological help. There are often free or affordable resources for au pairs. Here on the website, we provide a support network created just for au pairs
- Remember why you’re there
Keep things in perspective: you’re living a life-changing experience. There will be difficult days, but also many learning experiences and beautiful moments.
And remember!
🌍 Keep an open mind
🗣 Talk to the family if something isn’t going well
🧠 Take care of your mental health (connect with other au pairs, exercise, etc.)
📓 Keep a journal or blog about your experience
📸 Take lots of photos!
How to Overcome Culture Shock: Tips on Adapting (Culture, Food, Leisure)
Moving to another country as an au pair can be an incredible, but also challenging, experience. Culture shock is normal, and knowing how to deal with it will make your experience much more positive.
What is culture shock?
It’s the feeling of disorientation you feel when confronted with a different culture: new habits, language, foods, social rules… Sometimes you may feel sad, frustrated, or confused. And that’s totally okay!
Tips for adapting and overcoming culture shock:
- Get informed before you arrive
Research the country, its customs, schedules, greetings, rules of coexistence… The more you know, the fewer unpleasant surprises there will be.
- Be patient with yourself
Adjusting takes time. Don’t force yourself to feel good from day one. Allowing yourself to feel confused or homesick is part of the process.
- Talk to your host family
Ask them about their routines, habits, and expectations. Being open to discussion avoids misunderstandings and builds trust.
- Don’t compare everything to your country
It’s normal to make comparisons, but try not to judge. What’s “weird” to you is completely normal to others. Instead of resisting it, try to understand.
- Seek support from other au pairs
Talking to others who are going through the same thing helps a lot. Sharing experiences makes you feel less alone.
- Maintain an open and curious attitude
Try new foods, celebrate their holidays, ask about their customs. Viewing culture as a learning opportunity changes your approach.
- Maintain your own customs
Bringing something from “home” with you (your food, music, language, routines) gives you emotional security and a sense of identity.
- Take care of your mental health
Exercise, journal, meditate, or simply take time for yourself. Adapting doesn’t mean stopping to care for your well-being.
- Celebrate your achievements
Every day you spend adapting to a new culture is a huge accomplishment! Acknowledge it and be proud of it.
💬 Remember:
Overcoming culture shock is part of personal growth. In the end, you’ll find that this experience makes you stronger, more empathetic, and much more open-minded.
