Creating Calm: How to Find Peace When Anxiety Takes Over
Anxiety has a way of creeping in when we least expect it. It doesn't care if you've just moved to a new country, are trying to navigate a different language, or are simply figuring out where to get your haircut. It arrives uninvited, a restless hum beneath your daily life, reminding you of everything uncertain, everything out of your control.
If you've ever felt overwhelmed by its weight, know you're not alone. Anxiety is a widespread experience, touching nearly 30% of adults in the U.S. at some point in their lives. As expats, especially women trying to build a life here, we often find ourselves in uniquely anxious situations—worrying about integrating, finding our new routine, finding work, managing motherhood, or simply making real, lasting connections in a new place.
So, what do we do when anxiety strikes? When our minds race between the past and the future, stirring up a storm of "what-ifs" and "if-only"? Let's talk about ways to calm the chaos and find peace, even when life feels anything but settled.
Lean on Your Support System—Even When It Feels Like You Don't Have One
Moving to Switzerland can be a lonely experience at first. I remember my first few months here, feeling the ache of not having my best friends a short drive away and struggling to make deeper connections beyond surface-level small talk. Anxiety thrives in isolation—it tells us we're alone in our struggles and that no one else understands.
But the truth is, so many other women are in the same boat, trying to balance work, relationships, and personal growth while missing home, their culture, and the ease of familiarity.
One of the best antidotes to anxiety is connection. If you're feeling overwhelmed, reach out. Maybe it's calling a friend from home, joining a local expat women's group, or just saying yes to that coffee invitation, even if socializing feels exhausting. Sometimes, simply knowing that someone else sees you can be grounding.
“Nothing diminishes anxiety faster than action.”
Living in Switzerland can sometimes feel like an endless to-do list: language courses, permit renewals, adapting to new social norms, and finding schools for your kids. It's easy to get caught in the "what's next?" cycle rather than simply being where you are.
Take Mental Breaks—You're Allowed to Pause
Anxiety feeds off that momentum, building, and building until everything feels overwhelming. Taking intentional mental breaks is essential. For me, stepping outside—regardless of the season—is vital. Walking along the lake, feeling the crisp air against my skin, and being in nature reminds me that life moves at its own pace, and I don’t have to rush through it.
Whether meditation, journaling, or simply sitting with a cup of tea and avoiding your phone, you can always allow yourself the time to pause, even if it is just a second.
Prioritize Self-Care—Even When You Feel Guilty About It
Self-care looks different for everyone. Maybe it's a solo hike, a pilates class, a good book, or even something as simple as buying yourself fresh flowers at the market.
As women, especially if we're managing families, careers, and new cultural expectations, it can feel selfish to prioritize ourselves. But anxiety only grows when we ignore our needs.
I used to think of self-care as a luxury, something I'd get to if I had time. But the truth is, it's what keeps me sane. It's what makes me a better partner, friend, therapist, and human. It doesn't have to be extravagant—it just has to bring you back to yourself.
Shift Your Mindset—What If This Moment Isn't a Threat, But an Invitation?
Anxiety loves worst-case scenarios. It whispers that you'll never figure out how to fit in here, that you'll always feel like an outsider, that you're not doing enough, not being enough. It latches onto fears and twists them into certainty.
But what if we challenged that? What if, instead of seeing anxiety as a threat, we saw it as an invitation—to slow down, reflect, and soften? What if instead of fighting it, we sat with it? And asked what it needed from us.
I've had moments where I felt utterly lost—wondering if I'd ever truly belong here. And then I'd have days where I'd stumble into a beautiful conversation with a stranger and feel entirely at ease in a place that once felt foreign. Anxiety tells us stories, but they aren't always true. We get to choose what we believe.
Seek Support—You Don't Have to Do This Alone
Sometimes, no amount of deep breathing or mindfulness is enough. If anxiety is starting to take over, making it hard to function, to enjoy life, to feel present—it's okay to seek help from an anxiety therapist. Therapy can be a powerful way to untangle the roots of anxiety, build strategies for managing it, and feel supported in a deeply human way.
If this resonates with you and you're looking for a space to work through the challenges of expat life, identity, and anxiety, I'm here to help.
