Tackling workplace stress as an international professional

Your career is on the rise. You’re in demand, performing at a high level, and actively investing in your own growth. Maybe you’ve pursued training, sought coaching, or taken time to reflect on your performance. And it works: you’re effective, you reach your goals, and your work feels meaningful.

But there’s another side to success. With growth often comes more work. More responsibility. More expectations from others, but also from yourself. At some point, you realize: I enjoy my work, but this pace isn’t sustainable forever. You start to wonder: how much can I really handle before it takes a toll on my health, my performance, or my sense of fulfillment?

For international professionals, this dilemma can feel even sharper. Because on top of the usual workplace demands, you’re navigating a new culture, building a life far from home, and perhaps even dealing with the uncertainty of visas or residency status.

The Job demands-resources model

A useful framework for understanding this balance is the Job Demands–Resources (JD-R) Model (Demerouti, Bakker, Nachreiner & Schaufeli, 2001). It explains that every job involves two key components:

• Job Demands: The physical, psychological, social, or organizational aspects of work that require effort. For internationals, this includes deadlines and workloads, but also language barriers, cultural misunderstandings, or the emotional weight of isolation.
• Job Resources: The aspects of work that give you energy and help you perform well, such as autonomy, supportive colleagues, learning opportunities, or recognition. For internationals, additional resources might include mentoring, inclusive team practices, and a workplace that values diversity.

When demands and resources are balanced, you can flourish. But when demands consistently outweigh resources, the risk of exhaustion and stress increases.

What makes stress different for internationals?

International professionals often face unique stressors that go beyond everyday workload:

• Language and communication barriers → Constantly decoding and adjusting drains energy.
• Cultural differences in workplace norms → Uncertainty about “unwritten rules” can create tension.
• Visa or residency dependence → The fear of losing not only a job but also the right to stay.
• Social isolation → Being away from family and support networks can amplify workplace stress.
• Pressure to prove oneself → Many feel they must work “twice as hard” to be recognized.

At the same time, they often find joy and pride in adapting, learning, and building an international career. That’s why internationals may push past their limits—because work itself feels rewarding, even when it’s draining.

reflecting on your own balance

A helpful step is to reflect consciously on your personal balance. Ask yourself:

• Which demands weigh heaviest on me right now both at work and as an international?
• Which resources energize me (supportive colleagues, community, professional growth)?
• What signals does my body or mind give when it’s too much?
• Which tasks give me energy, and which drain me without much return?

Discussing these questions with a coach, mentor, or manager can help you restructure your workload, set boundaries, and strengthen your resources.

From work to thriving

International professionals who learn to manage their energy not just their time don’t only protect their health; they often become more effective. They make conscious choices about where to invest their effort, dare to say no to what drains them, and fully commit to what helps them thrive.

Ambition doesn’t mean working endlessly harder. It means leading yourself wisely knowing your limits, communicating your needs, and recognizing that balance is part of sustainable growth. As one international employee once put it: “I still work hard, but not always harder than necessary.”

Working abroad brings incredible opportunities for growth, but it also comes with unique pressures. By investing in your energy balance just as much as in your professional development you keep your fire burning without burning out. Because in the end, protecting your boundaries isn’t weakness. It’s wisdom.

Would you like to explore together how you can strengthen your energy balance? Our coaches at GORTcoaching are happy to help you with a personalized program that aligns with your work context and ambitions.