As an overseas athlete, you already face unique challenges—adjusting to a new culture, being away from family and friends, and adapting to the pressures of competing in a foreign environment. But when tragedy strikes, such as the loss of a loved one or a family emergency, the miles between you and home can feel infinitely harder to bridge. For many, the feeling of helplessness, isolation, and grief becomes overwhelming. Here are some strategies to help you cope with these challenging moments, even when you’re far from home.
Give Yourself Permission to Grieve
It’s common for athletes to suppress their emotions to focus on the game, but grief is not something that can or should be bottled up. Acknowledge your feelings and let yourself grieve. Understand that there’s no “right” way to feel—whether it’s sadness, anger, confusion, or numbness, all of it is valid.
Find safe spaces to express these emotions. Whether it’s in your own private time, with teammates, or in conversations with loved ones, acknowledging your grief will help you begin the process of healing.
Stay Connected with Family and Friends
Technology makes it easier than ever to stay connected. Reach out to family members and friends via video calls, texts, or emails. Although you may not be there physically, connecting emotionally can help you feel less isolated. Sometimes, simply being present with your family, even if it’s through a screen, can be comforting for everyone involved. Share memories, talk about your loved one, and lean on each other as much as you need.
Find Your Support System Abroad
Lean on your teammates, coaches, or friends in your host country. They may not fully understand what you’re going through, but they can provide a comforting presence. Let them know what you’re dealing with and ask for support if you need it. Most people will be understanding and willing to help in any way they can.
Many teams have sports psychologists or counselors available. If that’s an option, consider seeking their support. A professional can help you process your emotions, develop coping strategies, and provide a non-judgmental space to express yourself.
Create a Memorial Ritual
While you may not be able to attend services or physically be with family, creating a personal memorial ritual can help you feel connected. This could involve lighting a candle, writing a letter to your loved one, or dedicating a practice or game in their honor.
Some athletes find comfort in wearing something symbolic, like a bracelet or piece of clothing, to keep the memory of their loved one close. These small gestures can bring a sense of peace and allow you to honor your connection.
Prioritize Your Mental Health
Grieving while living abroad can compound feelings of loneliness and sadness, which can take a toll on your mental health. Make mental wellness a priority during this time by engaging in activities that help you de-stress. Regular exercise, meditation, journaling, or practicing mindfulness can be effective outlets.
Don’t hesitate to seek professional help if you need it. Many tele-health services allow you to connect with a therapist remotely, so even if your team doesn’t offer one, you can access support from anywhere.
Communicate with Your Team
Be honest with your coaches and teammates about what’s going on. Let them know if you need some time off, if your focus is impacted, or if you need any adjustments in training or game schedules. Most coaches will be understanding and will prioritize your well-being over performance in times like these.
If you feel that taking a break to return home is essential, discuss your options with your team. While it may not always be feasible, they may work with you to find a solution that allows you to balance both personal and professional obligations.
Stay Patient with Yourself
Healing is not linear, and everyone grieves differently. Don’t feel pressured to “move on” quickly or return to “normal.” Allow yourself time, and remember that it’s okay to ask for help. You’re not alone in this, and while you may feel isolated, there are people who care deeply about your well-being.
Remember, grief isn’t something you have to overcome—it’s something you learn to carry. In time, you’ll find ways to move forward, honoring your loved one as you continue to pursue your dreams.
Being an overseas athlete is a unique journey that comes with both rewards and challenges. When faced with the death of a loved one or a family emergency from afar, those challenges can feel overwhelming. Remember, it’s okay to reach out, to feel, and to ask for help. By leaning on your support systems—both near and far—you can navigate this difficult time with resilience and compassion for yourself. Most importantly, know that grief is a reflection of love, and the memories of those we lose remain close, no matter where we are in the world.