Staying emotionally healthy is just as important to the success
of an international assignment as staying physically healthy. But when you combine typical job stressors along with more unique feelings of culture shock or homesickness, it’s no wonder that at least 65 percent of expatriates feel the emotional toll of a career away from home.

With a little patience and preparation, you don’t have to be just one among the crowd. The following information can help guide you on your way to a productive, and less stressful, assignment.

Shock your culture
… instead of it shocking you! For many expatriates, culture shock is an all too common feeling of frustration or disorientation — where the culture one knows and loves clashes hard with the ways and beliefs of a new one. Some of the symptoms include:

• Irritability, anxiety or mood swings
• Excessive sleeping
• Excessive reading
• Compulsive eating or drinking
• Resentment or bitterness
• Feelings of isolation or helplessness
• Physical symptoms, like insomnia or headaches

In some instances, culture shock manifests itself in more serious fears or mistrust of residents, climate and the purity of water and food, or even the refusal to learn a language or preoccupation with anything “home.”

But by knowing the symptoms — and realizing culture shock is a perfectly normal response to a new culture — you’ll be in a much better position to shock your new world right back.

Know before you go
It’s hard being the stranger at a party let alone a stranger to a whole country! But when you know all you can about your destination country, you’ll be better prepared to handle tough times like a native. What are the customs? Where is the nearest movie theater? How is the weather? What legal or tax paperwork is needed? When it comes to adjusting to a new way of life, you’ll find there’s no such thing as too much research.

Focus on fitness
Physical fitness tops the list of proven stress-busters. But for many people, it’s hard to get that daily dose, especially as an international employee. Not only do you have to learn a new job and language, but you also have to take in a new culture, geography … even health care system! In fact, a recent expatriate work/life balance survey reported that less than half of expatriates exercise one to three times a week, with the majority not exercising at all. The culprit? Not enough hours in the day. These tips may motivate you to squeeze some fitness into your day:

• Ask your employer if your health plan offers a gym reimbursement or discounts
• Set up a mini home gym
• Take a brisk walk or bike ride to explore your new location
• Locate health clubs near you

Take time out for you
Work/life balance is one of the business buzz phrases as of late.
But in a recent survey, almost two-thirds of expatriates felt they worked longer on assignment then they did at home. Combine that with 60 percent of individuals who had meetings or traveled for work on their “off hours,” and you can see why expatriates are stressed! And while it’s important to get the job done, a good worker is an unstressed one. Here’s how to put some “me time” back into your busy life:

• Enjoy your favorite music
• Splurge once in a while on your favorite food
• Join a gym or book club
• Start a personal “renovation” project (dance class, cooking class, etc.)
• Carve out special days for you and your family

Soak up the sites
While it’s true that there’s no place like home, there’s no place like your destination country either. So see the sights, learn a new language or taste a new dish! Sure, adjusting to new foods, customs and people can be stressful — but it can be a lot of fun too. So take advantage of this rare opportunity … You’ll be glad you did.

Build a buddy list
And we’re not just talking about instant messaging! (But that’s a start.) Building a community of friends is certainly a great way to relieve stress, but it’s also a good idea to build contacts that will make your stay easier: your doctor, specialists, pharmacy, local community center — even a favorite eatery. Building your very own support system away from home will go a long way in making you feel right at home.

Remember your roots
While you may be tackling an assignment for the good of your family, sometimes loneliness or homesickness may make them feel less than pleased with the results. Surveys show that a spouse not being able to find work in the host country is one of the biggest factors to expatriate stress. But you can help alleviate some things that are in your control in order to keep your family just as involved in this new destination:

• Join social networks such as social groups for expatriates, religious organizations, newcomer activities and others
• Make friends with residents of the host country and expatriates like yourself as well
• Stay in touch with family, friends and news at home
• Talk to each other about your frustrations, fears and excitement
• Make your home environment as “homey” as possible

A shocking return?
You’ve lived in your home country your whole life. So, it’ll be easy as cake to bounce back to normal living, right? Well, maybe. Experts point to another form of culture shock — re-entry shock — that can hit hard upon arriving home. That’s why it’s especially important to stay on top of financial matters and in touch with family, friends and business contacts at home.

Make stressful assignments a thing of the past!

Expatriate Work Life Balance Survey. Accessed November 20, 2008 at www.orcworldwide.com/readroom/cummins_expat_adviser_summer07.pdf.

Links for Expatriate Families. Accessed November 20, 2008 at http://www.talesmag.com/resources/expat_families.shtml.

Why culture shock is such an expensive business. Accessed November 3, 2008 at http://www.iht.com/articles/1996/05/11/diff.t.php.

Stress and the Expatriate Employee. Accessed November 20, 2008 at http://www.keypeople.com/pages/articles/stress.html.

Coping with culture shock. Accessed November 21, 2008 at http://www.singaporeexpats.com/guides-for-expats/relocation-to-singapore.htm#Culture.

What to expect when you relocate. Accessed November 21, 2008 at http://www.britishexpat.com/Lifestyle-Culture-Shock.283.0.html.