Living Abroad with ADHD: How Expats Can Thrive Amid New Challenges
About Me
I’m a therapist working with immigrants/expats across Portugal and Europe, many of whom are also navigating life with ADHD. As someone who understands neurodivergence and the immigrant/expat journey, I provide online therapy and walk and talk therapy (Lisbon) that supports focus, emotional regulation, and personal empowerment—even in unfamiliar environments.
The ADHD-Expat Experience: Why Moving Abroad Can Be Overwhelming
Moving to a new country can be exciting, and for immigrants/expats with ADHD, it can also amplify existing challenges. The lack of structure, unfamiliar routines, and executive functioning demands of starting over can cause stress, burnout, and anxiety.
Common ADHD-related struggles while living abroad include: - Difficulty creating structure without familiar systems - Forgetting important deadlines - Social overwhelm or isolation - Trouble with motivation or routines - Heightened emotional reactivity
You might find yourself thriving in some moments, then suddenly feeling scattered, lonely, or behind on everything. You’re not failing—you’re adapting with a brain wired for stimulation, novelty, and movement.
Why Portugal Can Be Both Soothing and Stressful
Portugal’s laid-back lifestyle and slower pace can feel like a relief from the high-pressure environments many people leave behind. But without clear structure or external accountability, some ADHDers feel lost. Bureaucracy, language barriers, and inconsistent systems can further increase frustration and overwhelm.
That said, many people with ADHD also find Portugal’s creative culture, outdoor lifestyle, and sense of space help their nervous system feel calm. The key is learning how to work with your brain, not against it.
Thriving with ADHD as an Expat: Practical Strategies
Build Anchors into Your Day
Use routines that you enjoy. Morning walks, coffee rituals, or coworking sessions can ground you without feeling like another chore.
Get it out of you head
Use planners, digital reminders, sticky notes, and habit-tracking apps. Don’t rely on memory or motivation.
Create an ADHD-Friendly Home Environment
Set up visual cues, declutter your space, and make daily items easy to access. Your home can ideally reduce anxiety, not add to it.
Find Body-Based Regulation
Engage in movement (walking, yoga, swimming), breathwork, or grounding exercises to regulate attention and emotions.
Stay Connected
ADHD can increase feelings of rejection and isolation. Seek out local or digital communities where you can feel seen, understood, and encouraged.
Work with a Therapist Who Understands ADHD and Expat Life
ADHD-friendly therapy can help you unpack patterns of self-criticism, improve focus, and build realistic systems. A therapist who understands the expat experience adds crucial context to the emotional ups and downs you might be feeling.
You Deserve Support That Meets You Where You Are
Mental health support for ADHD:
Living abroad with ADHD doesn’t have to mean struggling in silence. With the right tools, support, and self-compassion, you can grow in a way that honors how your brain works.
Final Thoughts
If you’re navigating ADHD as an expat in Portugal and feeling overwhelmed, know that you’re not alone. There are ways to support your focus, relationships, and daily functioning—and they don’t require you to change who you are.
I offer online therapy tailored to ADHDers living abroad. Together, we can create tools, rhythms, and emotional strategies that work in your real life. I also like to work around acceptance and feeling ‘good enough’.
Want to learn more? Book an initial consultation today www.hollyibbs.com