Managing Stress in Global Environments

Strategies for Success in International Work and Study

Adjusting to a new country or managing a multicultural team can be mentally and physically exhausting. I’ve worked with countless professionals and studwens who struggle with the pressure of balancing work expectations, time zone differences, and personal well-being. I remember one client who relocated to London for work, only to find himself overwhelmed by the constant demands of late-night calls with Japan and early morning meetings with the U.S. It wasn’t just about the long hours—it was the mental exhaustion of constantly shifting between cultural and professional expectations.

One strategy that has helped many is establishing personal stability through routines. Whether it’s morning workouts, weekly check-ins with mentors, or even simple practices like journaling, having a sense of control can ease the chaos of transition. A former MBA applicant of mine found that writing down one positive thing each day helped shift his mindset from survival mode to truly enjoying his international experience. I’ve also seen firsthand how small but meaningful rituals—like making time for a favorite hobby or scheduling calls with friends from home—can provide much-needed emotional grounding in unfamiliar environments.

Recognizing stress triggers and actively managing them is crucial for long-term success in global settings. One Japanese executive I worked with struggled with imposter syndrome when leading an international team. By tracking her stressors and setting intentional boundaries, she was able to shift from feeling reactive to feeling in control. Over time, she not only became more effective in her role but also found greater satisfaction in her career.

The Power of Reflection: Tracking Growth

Transformation doesn’t happen overnight. That’s why reflection—through journaling, mentoring, or even casual self-assessments—is essential for tracking progress.

One of my longtime clients, now a successful global executive, once struggled with networking. He was reserved and hesitant to initiate conversations. But after years of intentional practice, he now confidently builds relationships across cultures. Looking back, he told me, “I didn’t realize how much I changed until I started reflecting on where I began.”

I’ve seen this with my clients time and again. Many Japanese students and professionals enter global environments feeling unsure of themselves, convinced that they aren’t fluent enough or confident enough to compete. But over time, as they push themselves to engage more, they begin to notice small wins—an insightful comment in a meeting, a successful presentation, a deeper conversation with a native English-speaking colleague or classmate. Reflection allows them to see these victories and recognize their growth.

Without reflection, it’s easy to overlook progress. But when you take time to assess your journey, you realize just how far you’ve come. One approach I often recommend is reviewing past journal entries, focusing not only on challenges but also on moments of success and personal breakthroughs. Even if progress feels slow, looking back reveals just how much growth has taken place. Whether it’s recognizing improved communication skills, stronger leadership abilities, or greater cultural adaptability, self-reflection provides the proof that you’re evolving in ways you might not have noticed day-to-day.

To My Japanese Readers: You Are More Ready Than You Think

I know that for many bilingual Japanese professionals and students, the idea of working or studying abroad can seem daunting. The fast pace of global environments, the pressure to communicate in English, and the fear of failure can feel overwhelming. I’ve seen incredibly talented individuals hold themselves back simply because they feel they aren’t ‘ready’ yet.

But let me tell you something I’ve learned after decades of working with Japanese clients: You are more capable than you think.

Success in global environments doesn’t happen overnight, but it doesn’t require perfection, either. It requires steady efforts, small steps outside your comfort zone, and the courage to keep going. Every challenge you overcome will make the next one easier. If you’re thinking about studying abroad, taking on an international assignment, or working with global teams, don’t wait until you feel 100% ready—because that moment will never come. Instead, start now. Build resilience, take action, expand your horizons, and embrace the discomfort. The rewards will be greater than you can imagine.

And if you need guidance along the way, know that you’re not alone. I’ve helped countless Japanese professionals and students navigate this journey, and I’d be honored to help you do the same.

The world is waiting. Are you ready to take that first step?

For more information or to schedule a free introductory strategy session, please contact me at jeff@roahconsulting.jp.