Mindful living: Reduce Stress Abroad Using Mindfulness

In today's fast-paced world, more and more people decide to embark on the exciting adventure of expat life. Some seek new opportunities, others new experiences and cultures. Today, we see more expats, immigrants, and digital nomads, especially since the pandemic.

However, living abroad also comes with its unique set of challenges. Navigating cultural differences, dealing with uncertainty and homesickness, are just a small part of life abroad challenges.

In this article, we'll explore the benefits of mindfulness for expats, offering some tips to help you live abroad mindfully and thrive in your new environment.

Photo by Elijah Hiett on Unsplash

What is mindfulness?

First, let's learn about mindfulness and its benefits for expats before we talk about how to use it in daily life.

At its core, mindfulness is the practice of being fully present and engaged in the moment, without judgment. It involves paying attention to our thoughts, feelings, and sensations as they arise, without getting caught up in them or reacting impulsively.

Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction (MBSR), defines mindfulness as

"Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally."

This practice originated in Buddhism but has gained popularity in the Western world as a way to reduce stress and improve overall well-being. For expats, mindfulness offers a way to manage stress, reduce anxiety, and cultivate a deeper connection with their new environment.

Getting Started with Mindfulness

If you're new to mindfulness, getting started is easier than you might think. You don't 'do' a lot. It's more paying attention to things in your daily activities. You don't need to meditate for hours, or buy a special meditation accessory.

Begin by setting aside a few minutes each day to practice mindfulness. Simple exercises like mindful breathing, body scans, or walking meditation can be very beneficial for people living abroad.

These simple practices can help you feel more grounded and centered in your expat journey.

Navigating Uncertainty with Mindfulness

One of the biggest challenges expats face is dealing with uncertainty. Whether it's adapting to a new culture, finding a job, or building a social network, uncertainty is a constant struggle for expats.

Mindfulness can help us embrace uncertainty with curiosity and resilience, rather than fear and anxiety. By staying in the present moment we can reduce our stress levels.

In fact, most of our stress comes from us being in the future or our past. We think about things that haven't happened yet or feel bad about things that already happened.

Living in the present moment, in the 'here and now', helps us avoid stress caused by future or past events, thoughts and emotions.

You might ask yourself 'How'? How to stay in the present moment?

And that's a fair question. There are a couple of ways to do that. The best one, in my opinion, is breathing mindfully.

You don't have to change your breath, or count. Just be aware of your breath, focus all your attention on this specific thing you are doing. This is one of the most effective ways to be present.

Integrating Mindfulness into Daily Life

Mindfulness is a transformative practice that is much more than a meditation. It's a way of living. By consciously adding mindfulness techniques into our daily lives, such as engaging in mindful eating, practicing walking meditation, prioritizing mindful communication, and implementing self-care routines, we can cultivate a sense of awareness and presence in each moment.

Mindfulness helps us discover new possibilities and grow as people. When we practice being mindful every day, we can feel more peaceful and happier. It also improves our well-being and makes us feel more fulfilled.

Even though living abroad can be hard, staying mindful helps us handle challenges with ease and confidence.

Connecting with Nature through Mindfulness

Spending time in nature is another powerful way to cultivate mindfulness as an expat. Nature has a way of grounding us and reminding us of our connection to the world around us, and the present moment.

Whether it's taking a walk in the park, practicing meditative walking, or simply sitting and observing the beauty of nature, connecting with the natural world can help us find peace and clarity amidst the chaos of expat life.

One of the best ways to bring yourself to the present is to take off your shoes and walk barefoot on the grass or the earth. This is my favorite way to ground myself, connect to nature, and instantly calm myself when I feel stressed.

Photo by Anna Nekrashevich

Cultivating Resilience and Well-being

Finally, mindfulness can help us cultivate resilience and well-being as expats. By practicing mindfulness, we can learn to cope with homesickness, cultural adjustment, and other challenges more effectively. We can also build supportive relationships, manage work-life balance, and find greater satisfaction and fulfillment in our expat journey.

Conclusion

Mindfulness is a powerful tool for expats, offering practical strategies for managing stress, navigating uncertainty, and finding peace and connection in our new surroundings.

By embracing mindfulness as a way of life, we can thrive as expats, living with greater ease, resilience, and fulfillment. So, whether you're a seasoned expat or just starting out on your adventure abroad, why not give mindfulness a try? Your journey to a more mindful expat life starts today.