Moving overseas is an exhilarating adventure, but it also comes with unique challenges that can impact your overall wellbeing. This guide is designed to help expats create a fulfilling life in their new home with over 30 practical tips and tricks. From finding the right balance between work and leisure, to building a supportive social network and navigating cultural differences, this guide covers strategies for maintaining both mental and physical health while adapting to a new environment.
An introduction to emigration
What is emigration?
Put simply, emigration is when you leave one country to settle in another.
Why do people move abroad?
The reasons why people emigrate can be divided into push factors (reasons why they leave a country) and pull factors (reasons why they move to a country).
Example push factors |
Example pull factors |
|---|---|
Lack of career opportunities |
Improved career opportunities |
Fewer education opportunities |
More education opportunities |
Low earning opportunities |
Improved earning opportunities |
Declining quality of life and living standards |
Better quality of life and living standards |
Alternatively, you may simply want to have a new adventure and see moving to a new country as a way to do that. There’s no better way to immerse yourself in a different culture than by living amongst it.
The World Migration Report 2024 shows that remittances (part of their earnings that migrants send home) increased from $128 billion in 2000 to $831 billion in 2022, suggesting earning opportunities are a big factor in emigration, especially when the extra income can be sent home to family.
Alternatively, the increased popularity of remote working means people have the flexibility to move around while keeping the same job. Employers who prioritise flexibility and work-life balance may offer the chance to become a digital nomad – someone who travels while working online.
Where are the best countries for expats?
The Expat City Ranking 2024 listed the following countries as the top 10 destinations for expats, with factors such as personal finance, ease of settling in, housing and quality of life all taken into account:
1. Panama
2. Mexico
3. Indonesia
4. Spain
5. Colombia
6. Thailand
7. Brazil
8. Vietnam
9. Philippines
10. UAE
How to create a fulfilling life abroad
Moving to a new country can be overwhelming. There’s a lot to do in those first few days, weeks and months as you get sorted and settle in. But it can also be really exciting. In many ways you have a blank slate, and the chance to create a life that you love. Here are some ways you can make the process easier and more enjoyable.
Adapting to a new environment
1.
While nothing compares to actually living somewhere, researching your new home thoroughly before you even make the move can go a long way in helping you to adapt. Everything from the big things (like the climate and living costs) to the smaller ones (where’s the best place to get a good cup of coffee?) will help you feel more prepared. When you arrive, you’ll be in a better position to settle in.
2.
Think about your strengths. You’ll encounter plenty of new challenges when you first move abroad, but in dealing with them you’ll soon learn how capable you are. To bolster your confidence, think about what you’re good at and how you can use those skills to handle your experiences. For example, if you’re a great communicator this will help you when meeting new people and solving problems.
3.
Create new routines. The first few weeks can feel like a whirlwind while you unpack and get used to your surroundings. One thing that can help with a sense of stability is devising new everyday routines. It doesn’t need to be anything groundbreaking – you can do things you used to do at home, like taking a daily walk.
Setting up home
4.
Your home is the safe place you can return to after a busy day, or retreat to when times are tough. So it makes sense to keep it cosy and personal to you. The amount of decorating you can do will depend on the rules for renting, but at the very least you can display pictures of your loved ones or add soft furnishings like blankets or cushions.
5.
You might stay somewhere temporarily when you first move, then look for a more permanent home once you’re more familiar with the area. This can give you time to settle in, get to know the different neighbourhoods, and decide what’s most important to you. If you’ve moved with a young family, proximity to schools is likely to be a priority. If you’re commuting to an office each day, good transport links will make life easier. You might want to be near green spaces, or close to lots of amenities.
6.
It may help to speak to a local estate agent who is more familiar with the area. They can offer insights you might not otherwise know.
7.
Once you’re settled, having new friends over for dinner or games nights can be a great way to get to know each other better, spend time together, and feel a sense of belonging. We’ll talk more about building a social network below.
Leisure time
8.
With all the unpacking and familiarising yourself with your new home, it can be difficult to find time to relax. But it’s important. We all need to switch off and make time to have fun, arguably more so when you’re going through a big change like emigrating. So, make time to find something enjoyable that you can do often. This could be going to a yoga class, joining a sports team, finding a cafe or bakery where you’ll become a regular, reading in peace – whatever brings you joy.
9.
This is also a good time to explore your new surroundings without any pressure or agenda. Take a leisurely walk, get to know your way around, and try to be in the moment. You’ll be surprised by how much you notice.
10.
A social network is key to helping you feel like you belong. One of the easiest ways to meet people who you can relate to is joining an expat community for your new area. These communities are often set up online, so you can get involved before you’ve even made the move. Everyone there will have been in a similar situation, so they can offer advice and reassurance, answer questions, and you might even arrange to meet in person. Usually, searching for ‘migrants in’ or ‘expats in’ and the city you’re moving to on Facebook can help find these groups.
11.
Try not to isolate yourself. It’s easy to throw yourself into work or family life, but this can come at the expense of the friendships you could make. Putting yourself out there is hard, but the rewards of community and support are worth it. Look out for local groups you can join, or activities where you’re likely to meet like-minded individuals.
12.
Connection is essential and is, in fact, considered a basic human need. In the early days of humanity, being part of a group was safer because you could protect each other, hunt for food, and help to raise the children. While society has evolved exponentially since then, our desire for social connection remains. Feeling lonely is the brain’s way of telling us we need more of it.
Navigating cultural differences
13.
Even if you move to an English-speaking country, or one where English is widely spoken and understood, there’ll still be cultural differences to familiarise yourself with. Understanding these can help you settle in.
14.
Thanks to the internet, it’s easier than ever to research what these differences might be. It goes beyond the language (though that’s an important factor, as we’ll explore later). Look into local customs and etiquette like:
The ways people greet each other
The gestures people use
The appropriate body language
The appropriate way to dress
How a typical day is structured
The approach to sharing meals
Attitudes towards timekeeping
Attitudes towards alcohol
Attitudes towards smoking
15.
Once you arrive, take time to pay attention to smaller details in everyday interactions. This will help you to see the cultural differences in practice and get used to them yourself. People may notice you making the effort to assimilate and help you out.
Learning the language
16.
Many expats relocate to an English-speaking country. But for those who don’t, it can make a huge difference to learn the local language, even if you’re somewhere where English is spoken and understood.
17.
You can even start before your move, thanks to online classes and language learning apps like Duolingo. While nothing compares to immersing yourself in the language, it helps to have a basic understanding and some familiarity with it.
18.
Once you’ve arrived, you can start testing out basic greetings, such as please and thank you, to get used to it in a real-world setting – for example, by ordering something from a café. Practising in person allows you to hone your skills. It’s also well worth taking a class from a fluent speaker to expand your vocabulary and gain knowledge you may not get otherwise.
Taking care of your wellbeing
It’s easy to let looking after yourself slip when you’re busy moving and settling in. However, it’s hugely beneficial to make time for self care during this period (and afterwards), as the positive effects extend into all areas of life. Your mental and physical health matters.
What is self care?
19.
Self care is ‘the practice of doing activities that you enjoy or that are relaxing, especially in order to improve or avoid stress’, according to the Cambridge Dictionary. Very Well Health uses different wording, but the sentiment is similar: ‘Self-care is the practice of taking care of physical, mental, emotional, and spiritual aspects of your life to promote health and wellness.’
20.
The term was originally coined by Audre Lorde, who saw it as an act of self-preservation, rather than self-indulgence.
21.
Self care activities might vary depending on the person, because everyone has different needs. If you need a little inspiration, some examples include:
Going for a walk
Staying hydrated
Making time for sleep
Taking a bath
Spending time alone to recharge
Spending time with friends or family
Cooking yourself your favourite meal
Listening to your favourite music
Watching your favourite film
Physical health
Maintaining your physical health can make a big difference to your early days as an expat. It might seem hard to find time for nutritious meals, exercise and sleep – and it’s important not to be hard on yourself if you let it slip – but you’ll be in a better position to adjust if you do.
22.
Follow the guidelines for a healthy diet. The NHS Eatwell Guide recommends:
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At least five portions of fruit and vegetables per day
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One third of meals should be made up of high-fibre or wholegrain carbohydrates
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Protein sources, such as lean meat, fish, eggs, beans, pulses and lentils
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A little low-fat dairy or dairy alternatives
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Cooking with unsaturated fats, such as olive, rapeseed and vegetable oils
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Limiting foods high in saturated fats and sugar
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Drinking between six and eight glasses of fluid per day - this could be water, low fat milk, low-sugar drinks, tea or coffee
23.
Get some form of exercise when you can. The recommendations are as follows, but remember that the best exercise is the one you enjoy and are more likely to keep doing. If you’re moving to a country with a sunny climate, you might even have the opportunity to try a new outdoor activity.
Do strengthening activities, like exercises with weights, two days per week.
Do 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity per week. Moderate exercise includes walking, cycling, dancing, and water aerobics. Vigorous exercise includes running, swimming, team sports, martial arts and gymnastics.
Break up periods of sitting down with movement and stretching.
24.
The amount of sleep someone needs to feel well rested can vary dramatically from person to person. Some only need a few hours, while others can happily sleep for 10 hours or more. Generally, adults need between seven to nine hours, but use this as a guideline rather than a rule. Changes in daylight hours and social schedules in your new country may impact your sleep routine, so it can take a little time to adjust.
25.
Whatever the perfect number is, there are things you can do to improve your sleep hygiene and increase the chances of a good night’s rest.
Switch off from screens at least an hour before you plan to go to sleep. The blue light can disrupt the signals that tell our bodies it’s time to go to bed.
Make sure the temperature in your bedroom is cool (but not too cold) so you feel comfortable. If you’re moving to a hot country, it’s worth checking whether your accommodation has air con for warmer nights.
Draw the curtains or blinds so the room is dark.
Do something relaxing to help you wind down. This could be reading, meditation, or writing a list of things you’re grateful for that day.
26.
Healthcare systems abroad can be very different to what you’re used to. Ideally you’ll have researched healthcare in your new home before deciding to move there, but there’ll still be things to do when you arrive. In many places, you’ll be eligible for state-run healthcare once you’re registered as a resident, work and pay tax, but rules vary from country to country. You may decide to take out health insurance (or you may need to, in some locations).
Mental health
The World Health Organization (WHO) defines mental health as ‘a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community.’ It’s an important part of our overall health, and one that’s become much more widely discussed in recent years. Let’s see how you can take care of yours in relation to emigrating.
Making sense of it all
27.
Your initial time as an expat can feel like a whirlwind, and it might be a while before you’re able to sit and take stock of everything that’s happened. Talking to your family or fellow expats can help you make sense of it and help you link up your previous life to your new one.
Gratitude
28.
Writing gratitude lists is something calming to do before bed, but there’s more to them than that. Gratitude is thought to boost your mental wellbeing, with one scientific review even finding a correlation between higher levels of gratitude and lower rates of depression (this doesn’t necessarily mean causation, and more research is needed). Thinking about what you’re grateful for, however big or small, can snowball into more gratitude and positivity, and a better state of mind generally.
29.
To help with settling in, you could start a list of things you enjoy about your new home – anything from waking up to sunshine outside, to having more space, to trying a local dish and really liking it. Don’t forget the moments when you overcame a new challenge successfully, like finding your way around without directions or taking local public transport for the first time.
Coping with culture shock
30.
Culture shock is something you might experience when you first arrive in a new country. It’s natural to feel uncertainty, confusion or anxiety due to the differences in your surroundings. You may also feel sad, homesick and isolated.
31.
Firstly, it’s important to recognise that culture shock is a normal response and nothing to be ashamed of or worried about. You can deal with it by keeping an open mind, trying not to compare your new home with your old one (easier said than done!), and making an effort to connect with people in your area. They may well have experienced the same feelings.
Staying in touch with loved ones
32.
Homesickness is a natural part of being an expat. But your interactions with your friends and family will become much more meaningful because of the distance. While it’s important to create routines and friendships in your new home, it’s also good to keep in touch with existing loved ones to maintain the relationships. They want you to be happy, and hearing their news will give you a sense of normalcy.
Remember your ‘why’
33.
When times get tough, it can help to remember why you wanted to move abroad in the first place. You made the decision for a reason, and reconnecting with that will help you keep sight of what matters most.
Conclusion
Expat life is a chaotic adventure at the start, but it’s also a chance to grow and prove you’re capable of so much more than you ever thought possible. Take care of yourself throughout and remember: you can do it.
Useful links
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20 Expats Share Their Top Tips for New Expats https://whynotwalk.com/tipsfornewexpats/
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Checklist for moving outside the UK https://www.hsbc.co.uk/international/checklist-for-moving-overseas/
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What is culture shock? https://self-service.kcl.ac.uk/article/KA-01802/en-us
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Secrets of learning a language — quickly https://www.bbc.co.uk/worklife/article/20150302-secrets-to-learning-a-language
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Mastering Sleep Hygiene: Your Path to Quality Sleep https://www.sleepfoundation.org/sleep-hygiene
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How to Start Exercising and Stick to It https://www.helpguide.org/wellness/fitness/how-to-start-exercising-and-stick-to-it
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5 steps to mental wellbeing https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/
Building a social network