Many Filipinos want to work abroad to look for better financial opportunities and to provide their loved ones with a better future. OFWs play a huge role in supporting the economy of the Philippines as well. However, working abroad is not without its challenged. It is a great sacrifice to leave their families after all, but also OFWs face hardships in terms of adjusting to a new culture. In fact, it is a struggle to manage homesickness and balance their financial responsibilities.
OFWs tend to overlook their own health. They just want to work hard and earn more money, but this comes at the cost of their personal well-being. While it is admirable to prioritize earning for your family back home in the Philippines, there could be serious consequences when you neglect your health. For one, you can lose your job and therefore be unable to continue supporting your loved ones. Therefore, it is important to continue to invest in your well-being. OFWs should follow a healthy lifestyle while working abroad.
Maintaining Physical and Mental Health While Working Abroad: A Guide for OFWs
Prioritize Your Physical Health
Maintaining physical health should be a top priority for every OFW. Often, working as an OFW can be very demanding. Typically, you work long hours working abroad, and as a result, you disregard your personal health. However, it is essential to take care of your body so that you can continue working and providing for your family.
Get Rid of Vices
It’s common for some OFWs to adopt unhealthy habits like smoking, drinking lots of alcohol, or using drugs to cope with the pressures of being away from home. These vices are obviously harmful not just to your health but to your job performance. Here are some tips to overcome vices:
- Find healthy outlets for stress, such as exercise or creative hobbies.
- Seek support groups or communities in your host country to share experiences.
- Limit or avoid exposure to social environments that promote unhealthy habits.
Eat a Balanced Diet
Eating healthy can be challenging for OFWs because of their busy work schedules. Many OFWs tend to just buy cheap and quick meals that lack nutritional value.
Here are some tips for healthy eating:
- Avoid Fast Food: While fast food may be convenient, it is often high in unhealthy fats, sugars, and empty calories.
- Choose Nutritious Meals: Opt for fruits, vegetables, lean proteins, and whole grains.
- Stay Hydrated: Drink at least eight glasses of water a day to stay hydrated and maintain proper kidney function.
- Plan Your Meals: Preparing meals in advance can help ensure you have access to healthy food even on busy days.
Exercise
Many OFWs lack the time to exercise because of their demanding work schedules. A lot of OFWs also take on multiple jobs to earn more, but this leaves them exhausted. To stay physically fit, reduce your stress and improve your overall well-being, you need to exercise.
Here are some tips for exercise:
- Walk More: Incorporating walking into your daily routine can be an easy way to get some exercise.
- Take the Stairs: Instead of using the elevator, consider taking the stairs whenever possible.
- Home Workouts: Follow simple exercise routines on YouTube or mobile apps. You don’t need expensive gym memberships to get fit.
- Weekend Activities: Use your days off to engage in activities that keep you moving, such as jogging in the park, hiking, or playing sports with friends or colleagues.
Focus on Mental Health
As one can imagine, being away from your family for too long can be a burden to your mental health. OFWs are often stressed out due to homesickness, feelings of loneliness, financial burdens and just being immersed in a completely different culture. Mental health is equally important with physical health. Here are things you can do to improve your mental health while working as an OFW.
Stay Connected to Loved Ones
Homesickness can be quite challenging for OFWs. You need to keep in touch with your family back in the Philippines so that you don’t get too lonely or anxious.
Here are several ways to stay connected:
- Schedule Regular Video Calls: Technology has made it easier than ever to stay in touch. Schedule weekly video calls with your family to catch up and feel connected.
- Send Letters or Care Packages: Sometimes, sending a handwritten letter or a small care package from your host country can make both you and your loved ones feel more connected.
- Join OFW Communities: Many countries have OFW support groups and communities.
Find Activities that Make You Happy
Happiness is key to maintaining mental health. You should have hobbies while working abroad. These activities can serve as an escape from stress-related work.
Happiness is key to maintaining mental health. Engage in hobbies and activities that bring you joy and relaxation. These activities can serve as an escape from the stresses of work and life abroad.
Here are some hobbies you may want to consider doing:
- Reading Books: Reading is a great way to relax and take your mind off problems. Find a good book that captivates your interest.
- Creative Outlets: If you’re an artist, consider engaging in journaling, painting, photography, or crafts.
- Sports and Physical Activities: Playing a sport or engaging in physical activity can boost your mood by releasing endorphins.
- Volunteer Work: Giving back to your community in your host country can provide a sense of purpose and connection.
Manage Financial Stress
Many OFWs carry the burden of being the primary breadwinner for their families back home. It can cause OFWs a lot of stress which affects both their physical and mental health.
Here are some tips that can help OFWs manage their finances abroad:
- Create a Budget: List your monthly expenses and set aside a portion of your salary for savings.
- Avoid Excessive Spending: Try not to overextend yourself financially, whether by buying unnecessary items or taking on loans that you might struggle to repay.
- Seek Financial Advice: If you’re unsure how to manage your finances effectively, consider seeking advice from a financial advisor who specializes in OFW concerns.
Utilize Healthcare Services
Finally, OFWs should take advantage of healthcare services in their host countries. Many countries offer health insurance plans or medical services tailored for foreign workers. It’s essential to ensure that you have access to medical care and to use it when needed.
Here are some tips to manage your healthcare:
- Know Your Coverage: Make sure you understand your healthcare benefits and coverage.
- Schedule Regular Checkups: Don’t wait until you’re sick to see a doctor. Regular health checkups can help detect potential health problems early.
- Mental Health Services: In case of mental health issues, seek professional help. Many countries have free or low-cost counseling services for foreign workers.
To thrive as an OFW, you need to take care of both your physical and mental health. Working abroad can be physically and mentally demanding, but you need to prioritize your well-being. This is the only way to remain productive and financially stable, allowing you to continue to support your family back home in the Philippines.