Living abroad: building a life here · worksheet 54
The first weeks in a new country are often intense: everything is to be discovered and organised, and you get tired quickly. A small plan helps you find your bearings, step by step.
Before you start
- What it is for: To organise your first weeks in a new country and find your bearings without wearing yourself out.
- 15 minutes at the start and 5 minutes at the end of each week, during the first month.
- The first weeks in another country are exhausting: paperwork, language, everything takes twice the effort. It is normal to be more tired and more sensitive.
- Looking after basic routines (sleeping, eating, moving) protects your mood while everything else falls into place.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Look at the routines you kept and the new landmarks: each landmark gained makes daily life less tiring. Don’t try to sort everything out at once.
If you find it hard
If you feel overwhelmed, cut the list down to the really urgent priorities. If you have material or legal difficulties, look for help from social services or associations.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Help the person structure their first weeks in a new country: basic needs, routines, first landmarks and first connections, to reduce the uncertainty and exhaustion of arriving.
Recent or imminent arrival in a new country, accompanying partners, international students. Duration: 20 min in session, ideally before or just after arriving.
References
Ward, C., Bochner, S. & Furnham, A. (2001). The Psychology of Culture Shock (2nd ed.). Routledge.
Achotegui, J. (2009). Estrés límite y salud mental: el síndrome del inmigrante con estrés crónico y múltiple (síndrome de Ulises). Gaceta Médica de Bilbao, 106(4), 122-133.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
