Why expats in Czechia are burning out at work—and how to stop it

Picture this: you’ve just been transferred from abroad to an office in the Czech Republic. Even if you love your job, packing up your entire life and re-rooting your family to a country where you don’t speak the language or understand the cultural norms is…overwhelming. You’ve lost sleep over managing timezone differences, and your brain is fried from handling the country’s complex bureaucracy. 

Without a familiar support system or social safety net, this quiet accumulation of stress adds up—and affects your productivity. Luckily, more professionals in Czechia recognize the need for strategies that protect their brain health and work/life balance. Whether you’re a leader in your workplace looking to support your team or just need to develop better personal habits, these are ways to help you cope.

In Czechia, many companies offer wellness perks, such as yoga classes, relaxation rooms, and mental health hotlines, but mental health stigma remains a significant issue. 

“People feel judged for using them,” notes Dana Poul-Graf, a cross-disciplinary consultant and coach and founder of Key & Spark, specializing in leadership and workplace strategies. 

She emphasizes that Czech-based companies should partner with specialists to design brain-centered well-being initiatives but also lead by example. “If leaders continue to send emails at 9 pm expecting a response, the message becomes: performance matters, but recovery doesn’t.”

“We always remind our clients that technology is not an excuse,” says Poul-Graf. “It’s a catalyst. What we lack is application.”

To support this idea, the strategic consultant co-hosted a Brain Health Masterclass with her colleague Mike Fuhrmann, where business leaders from across Czechia learned how to combat wellness struggles in the workplace (like burnout and feeling “always on”). 

Attendees got to test out the NeuroVizr, a non-invasive neurostimulation that uses light and sound to guide the brain into states of rest, focus, or creativity. Other recommended tools include wearables like Oura or WHOOP to track recovery and relaxation, as well as focus apps like Calm and light filters or brainwave sound therapies for circadian alignment. 

Getting at least 7 hours of uninterrupted sleep is essential for maintaining brain health and sustaining mental clarity throughout the day. Research consistently shows sufficient sleep improves memory, decision-making, and emotional regulation.

In today’s always-on culture, poor sleep often goes hand-in-hand with digital overstimulation. Still, Poul-Graf believes technology shouldn’t compete with our biology—but complement it. After a rough night’s sleep, she turned to NeuroViz for a quick recalibration and said it helped her focus on complex strategy work “for hours” after just 15 minutes of use.

Creating a consistent bedtime routine, limiting screen time before bed, and avoiding caffeine and heavy meals late in the day are additional and practical ways to ensure you get enough shut-eye to better create a rhythm that fits your life.

It might feel challenging to step away from your computer, especially with hard deadlines and long meetings looming, but incorporating short, intentional breaks throughout the day can significantly enhance focus, reduce stress, and support overall brain health. 

“We’ve seen simple but powerful shifts where leaders normalize breaks and boundaries, and where people are equipped and encouraged to build brain-health routines.” said Poul-Graf. "After all, we all want our brains to function at their best for as long as possible."

Even just a few minutes of stepping away from your screen, stretching, or getting some fresh air can refresh your mental clarity. Try following the 50/10 rule—work for 50 minutes, then take a 10-minute break to reset. 

Wellness isn’t a luxury—it’s foundational to sustainable performance. When companies and individuals invest in brain-friendly habits and tech-supported recovery, everyone benefits. As Poul-Graf and Fuhrmann emphasize: tools don’t replace self-care—they activate it, because sustainable energy and brain health start with deeper habits.