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Being the primary breadwinner for a family is a heavy responsibility. For many Overseas Filipino Workers (OFWs), this reality often means making extraordinary sacrifices, leaving the comfort of their homes and the company of loved ones to work abroad. Driven by a strong sense of duty and love, these individuals bear the weight of financial responsibility for their families back in the Philippines.

But amid this dedication lies an often-overlooked problem: stress. Long hours, homesickness, and high expectations can weigh heavily on the mental, emotional, and physical health of OFWs. This blog aims to explore these challenges, provide practical ways for OFWs to manage stress, and encourage a healthier outlook for both breadwinners and their families.

Why OFWs Face High Levels of Stress

For OFWs, being the breadwinner often requires more than the usual level of sacrifice and commitment. It’s about enduring the emotional pain of separation from family, working long shifts (sometimes multiple jobs), and grappling with the pressure of meeting financial expectations.

Consider the story of Shiela, a Filipino nurse working in the UK. Shiela regularly works 16-hour shifts to increase her earnings so she can send money home not only for her parents’ household expenses but also for her siblings’ college tuition. While Shiela feels enormous pride in supporting her family, the long hours and relentless stress are starting to take a toll on her health and emotional well-being. She feels isolated, with no one to confide in while she lives far away from home.

This sense of isolation, coupled with the pressure to always provide, leaves many OFWs like Shiela vulnerable to mental and emotional burnout. Sadly, the act of caring for others often leads to neglect of one’s own well-being.

Proven Ways to Reduce Stress for OFWs

Facing the pressures of being a breadwinner can feel overwhelming, but there are ways to manage stress and reclaim a sense of balance. Here are helpful coping strategies for OFWs:

1 – Prioritise Self-Care

Take time for activities that bring you joy, whether it’s reading, exercising, or simply enjoying a good meal.

Set sleep as a non-negotiable priority. Lack of rest can worsen feelings of stress and affect your productivity.

Engage in mindfulness practices like meditation or journaling to keep your stress levels in check.

2 – Seek Support

Don’t be afraid to reach out to trusted friends, colleagues, or fellow OFWs to share your thoughts and experiences. Talking about your challenges can ease emotional burdens.

Explore online communities where other OFWs connect and share their journeys. Knowing you’re not alone can be comforting.

3 – Communicate with Your Family

Maintaining clear and open communication with your family in the Philippines is key to managing expectations. Explain your situation honestly so they can understand your challenges. This can also help you set healthy boundaries and clarify what is feasible financially.

4 – Take Breaks

If possible, arrange time off or limit excessive overtime to focus on recharging yourself. Constantly running on empty benefits neither you nor your family.

Support Systems for Filipinos Working Abroad

No one should face challenges entirely on their own. Whether formal or informal, support systems can provide relief and guidance to OFWs who feel overwhelmed.

Local Filipino Communities: Many countries have Filipino associations or support groups where OFWs can connect, celebrate shared traditions, and find emotional support.

Professional Counselling Services: Services tailored for OFWs, such as online therapy platforms like Pinoy Therapy, provide culturally-relevant mental health care targeted to the struggles OFWs face.

Employer Resources: Many employers offer employee resources such as counselling programs or wellness initiatives aimed at improving workers’ overall well-being. Take advantage of these if they’re available.

The Importance of Financial Planning

Planning ahead financially is one of the most effective ways to reduce stress for OFWs. While supporting family members is important, it’s equally critical to secure your own financial stability. Here are tips for effective financial planning:

Create a Budget: Clearly outline your income and expenses to keep track of your financial situation. Set realistic amounts for remittances, personal savings, and necessary expenses.

Build an Emergency Fund: Set aside funds for unexpected circumstances. Having a safety net can provide peace of mind during uncertain times.

Long-Term Investments: Look into investment opportunities for your family and yourself, such as health insurance, education plans, or even a small business. These will provide future stability and reduce dependability on your earnings alone.

Educate Your Family About Finances: Share financial planning tips or encourage your family members to find ways to lessen financial dependencies. Some families can explore side hustles or budgeting practices to contribute.

Supporting OFWs Means Supporting Their Well-Being

OFWs often serve as unsung heroes who uplift entire families. However, it’s essential not to overlook their well-being. Families back home can play their part by staying mindful of the burdens OFWs carry. Express gratitude often, limit unnecessary financial demands, and provide emotional support by keeping in regular contact.

Likewise, we encourage OFWs to prioritise their mental health and take steps toward a sustainable lifestyle. Addressing stress and burnout doesn’t just benefit the individual; it improves their capacity to continue providing for their families in the long term.

Remember, you’re not alone. Take a step back when needed, seek support, and don’t hesitate to access mental health services suited for your unique situation. A well-balanced life is not only possible, it’s well-deserved.

Ang pagpapahalaga sa iyong kalusugang pangkaisipan ay kasinghalaga ng pagsuporta sa iyong mga mahal sa buhay. Kung pakiramdam mo ay labis na mabigat ang lahat, tandaan na may tulong na umaantabay para sa iyo. Makiugnay sa mga batikang Pilipinong tagapagpayo at therapist na tunay na nakakaunawa sa mga hamon ng pagiging isang Pilipino sa pamamagitan ng Pinoy Therapy.

Simulan ang iyong paglalakbay tungo sa mas mabuting kalusugang pangkaisipan ngayon!