We live in a time where the world is (metaphorically, of course) much smaller than it used to be, and people easily travel and move to other parts of the world for various reasons. While this can often be very exciting, it can also feel overwhelming, especially if you’re moving to a country where the culture and environment are much different from what you’re used to. If there’s one thing an expat psychologist knows, adjusting to your new life takes time and requires patience.
But exactly how does one adjust to these new surroundings and circumstances? What practical tips and advice are there to help you feel more at home, no matter where in the world you are? Read on to find out how you can navigate this challenging time.
Follow These Practical and Actionable Steps from an Expat Psychologist to Adjust to Your New Life as an Expat
Below, we’ve compiled an entire list of things you can do to make the adjustment to your new life go much smoother:
Ensure You Know You Have Somewhere to Go
We really recommend that you start your new life with some sort of stable accommodation. You don’t need to buy a house or sign a two-year lease, but a short-term rental of at least a couple of months will be better than starting your new life off by hopping from hotel to hotel or guesthouse to guesthouse.
Even though you may think that it might not have such a big impact on you, it actually adds to the feeling of “being lost” when you’re floundering around in uncertainty. Just having a home base will already play a big role in grounding you and quieting the storm.
Nest
Securing a roof over your head is one thing; turning it into a home is quite another. That’s why it’s very important to nest once you arrive. This means giving it a few personal touches. Putting up a few photos, decorating it in your style, etc., can make all the difference in turning a house into a home.
Do Your Research
Solely following a principle of “learning as you go” is not a good idea when adjusting to a new life in a new country. You need to properly research what the country is about before taking your first step onto its soil. The following are some of the research you need to prioritize:
- Admin (everything from visas and insurance to rental practices and more)
- Transportation (everything from public transport to available options for having your own vehicle and driver’s license requirements).
- History (the history of a country will tell you a lot about how it was shaped into what it is today).
- Culture (everything from what not to say and do to local cuisine and traditions).
Start Building a Support Network
One of the most common recommendations by an expat psychologist is to try to join a few online communities and expat groups before leaving (and interact; don’t just “lurk”). Not only will you learn a lot via these new connections, but you’ll also start building a support network. As an expat in a new country, it’s pretty easy for the loneliness to start creeping in, so this pre-emptive support network can make a big difference.
Learn the Language
If you’re travelling to a country where their native language is different from yours, it’s always a good idea to start learning the language. If you’ve got enough time, try to get the basics under your belt so you’re not completely caught off-guard when you first arrive. An expat psychologist would recommend the following:
- Downloading a language learning app such as Duolingo.
- Booking a few online sessions with a language tutor (whether one-on-one or in a group setting).
- Watch TV shows and movies in the country’s language with subtitles in your language.
- Once you’ve arrived in the country, don’t be scared to practice what you’ve learnt. Remember, practice makes perfect.
Explore Your Surroundings
As an expat psychologist will explain, humans are creatures of habit. The moment we move out of our comfort zone and start feeling a bit uncertain, we tend to “huddle.” In the same way the body tends to move into a foetal position during a physical threat, we tend to withdraw and avoid any perceived psychological threats.
Be mindful of this natural coping mechanism and ensure you don’t end up sitting in your accommodation alone. Gather your courage, fight the urge to withdraw and start to explore your surroundings. You’ll definitely see what a difference familiarising yourself with your surroundings can make.
Be Open
The key to adjusting to a new place and way of life is to remain open. Don’t judge, avoid, or discard simply because something is unfamiliar or seems strange to you. Focus on being curious, learning and understanding. This is when an expat psychologist sees the most growth in a person.
Even though you don’t necessarily have to incorporate everything into how you personally live your life, embracing others and the different ways they live their lives will broaden your horizons and give you a better understanding of the world beyond what you know and practice.
Stay Active
Physical activity is not just for staying fit; it’s key to mental health and well-being. That’s why staying active becomes even more important once you’ve made the move abroad. By doing so, you’ll also get another chance to integrate into your new life and connect with others. Join a gym, a hiking group, a dance class – whatever takes your fancy.
Maintain Connections Back Home (But Not Too Much!)
As any expat psychologist can confirm, moving to another country can bring many emotions along with it. It’s perfectly natural to feel sad and homesick. Luckily, we live in an age where friends and family are just a video call away.
So, ensure you keep and maintain these precious connections back home to help ease the homesickness a bit. But don’t let reaching out to friends and family back home hinder you from making new connections. Try to keep a healthy balance between your old life and your new one.
Create and Stick to Routines
As we already mentioned, we are creatures of habit. So, one of the best ways to get into the flow of things is to create routines in your new life. This will be a source of comfort and security when you start feeling overwhelmed by all the “new.”
Be Positive
This may sound like one of those “easier said than done” things, but there are practical ways you can apply this principle. Discover a few mindfulness exercises, such as a gratitude journal and meditation, and make it part of your daily routine to make being positive an active choice each day.
Create a New Country Bucket List
One of the fun ways one can adjust to a new country is by creating a country bucket list. Make a list of things unique to the country (from places and food to mantras and more). Then, pick one of these to try each day.
You can even gamify the list further. Place all items in a bowl so you can draw a new item each day. As an expat psychologist will explain, this will make the “new” more exciting and less stressful.
Don’t Clutch at Crutches: A Stern Warning From an Expert Psychologist
The worst thing you can do for yourself during this time of adjustment is to start relying on crutches to cope with your situation. “We often see expats in a new country using substances in order to relieve anxiety, socialize and connect with others,” says Kosta Condous from Higher Purpose Recovery.
“But this is playing with fire,” Kosta continues, “since this can quickly turn into a habit that leads you down the dark path to addiction. Focus on finding healthier ways of integrating into your new life and processing your emotions.”
Remind Yourself of the “Why”
As we mentioned earlier, people move across the world for various reasons. So, whether you grabbed the opportunity because it meant more money for you and your family, gaining life experience and travelling the world, taking a step up on the corporate ladder, etc., there was a reason why you took such a leap in the first place. Reminding yourself of the “why” will also help you embrace the experience more easily.
Never Be Ashamed to Ask for Help
If you feel like you’re really struggling and your mental well-being is suffering, it might be time to call in the pros, such as an expat psychologist. Like learning a new language, you don’t even need to leave the house to seek the advice and guidance of a professional. You can simply book a session online.
A Smoother and More Rewarding Transition Awaits!
The above-mentioned practical steps will ensure that the adjustment to your new life is easier and the transition smoother and more rewarding. If you’re anxious about your upcoming move or feel like you’ve hit a hiccup in your new expat life, please reach out to us at info@personalonlinetherapy.com. Alternatively, you can also complete the form below, and we’ll reach out to you:
