Andrew Stegmann

How to Survive a Long-haul Flight

With the development of the commercial aviation industry, non-stop flights have become longer — no one could have imagined back in the 1950s that the journey from the UK to Australia which was made of nine layovers would become a 17-hour direct flight. As an expat, you are probably travelling more often than the average person; it’s therefore important for your mental and physical well being to know how to manage discomfort during eight, ten, or seventeen hours of flying.

Reserve a seat that meets your needs

What is a good seat for you, isn’t necessary for your co-passenger. If you are the type of flyer who falls asleep before the takeoff and wakes up just before landing, definitely secure a window seat. Not only you won’t be disturbed by walking-down-the-aisle-passengers and crew members, but also you won’t make those sitting next to you feel uncomfortable for having to wake you up every time they need to use the lavatory. Exit seats offer some extra leg room, but you must be physically able and willing to perform emergency actions, as well as not accompanying children under the age of 15.

Wear comfortable clothes

Don’t make long-haul flights more tiring than what they already are by squeezing yourself in tight jeans or wearing synthetic materials which don’t let your skin breath. The ideal traveller’s outfit has layers to help you manage the changes in temperature throughout the journey, and is composed of wrinkle-resistant items. For example, wear trousers that stretch, a t-shirt, and a cardigan, and choose comfortable footwear — remember feet usually swell during air travel due to inactivity.

Pack your carry-on smartly

Unless you are travelling business or first-class, every inch of your limited space in the economy class is vital for your comfort. Thus, it’s crucial to use the space under the seat in front of you to stretch your legs rather than keep your handbag. To achieve this practicality, you should limit the amount of stuff you bring on board, and store, all except the necessary, in the overhead bin. Keep in the pocket in front of you your book, headphones, neck pillow, and a toilet kit. The rest, such as your laptop, scarf, or notebook, you can reach out for when needed — it’s a good opportunity also to stretch your legs.

Stay hydrated

The cabin air is cool and dry, and the humidity levels are between ten to 20% — lower than in the Sahara desert. However, the average human body is used to higher numbers of humidity (30 to 60%). To reduce the symptoms of dehydration and jet lag (e.g. fatigue, headaches, nausea), and to make up for the water your body loses during the flight, you should drink about a plastic airline cup of water for every flying hour. If you cannot resist the in-flight alcohol, keep in mind that alcoholic beverages don’t count towards dehydration; quite the contrary.

Be kind to cabin crew

Generally speaking, being kind to people who serve you is a principle. However, when you are at 30,000 feet altitude, you have some extra reasons to bring your best self to the plane. The more the flight attendants positively notice you, the better service you will get during the flight — yes, the extra blanket and snacks will feel like a much-needed luxury after the seventh hour of flying. So, put on your big smile, leave your stresses outside the cabin, and let the people in charge help you enjoy your flight.

Get some sleep

Sleeping is probably the best way to pass the time on a long-haul flight. However, the limited space, the noise, and often the nerves can make it difficult for you. To create a more comfortable space, recline your seat back after you have given the person behind you a heads up, slip off your shoes, and wrap yourself with the blanket to stay warm and cosy. Use your traveller’s accessories (neck pillow, sleep mask, earplugs or earphones) for extra comfort.

Move around

Getting into the habit of moving regularly during the flight is essential to help your blood flow, and prevent from the unpleasant symptoms of deep vein thrombosis (DVT), which is blood clots in the legs. Toilet breaks are an excellent opportunity also to stretch your legs, as long as you choose to use the most inaccessible lavatory which demands a longer walk down the aisle. Also, there are basic stretching exercises for flyers, such as pointing your toes, pulling your calves, and moving your ankles in round movements.

Expand your network

Spending many hours next to a stranger and facing the same uncomfortable conditions are good enough reasons to get to know this person. Initiating a conversation with your co-passenger can help you find out something new about your destination, or who knows? — Maybe this is the contact you have been longing to help you find accommodation or give you expat advice because they have been there done that. As an expat, you should get into the habit of expanding your social network with every given opportunity, and this is definitely a good one.

Complete a pending task

If you left your office in a hurry the day before, or you have yet to complete a freelance project whose deadline is approaching, you can use the flying hours to make some progress with your work. Make sure your laptop is fully charged, and that you can access your documents while offline if you don’t wish to pay the extra charges for in-flight Wi-Fi.

Enjoy the in-flight entertainment

In-flight entertainment is a guaranteed way to pass your time in a relaxed and fun way. Whether you decide to do a movie marathon, listen to your favourite music, or play candy storm, airlines have made sure there’s something for every taste and age. However, we strongly recommend you avoid watching the interactive map on your screen, which shows the route along with facts about your flight (e.g. altitude, outside temperature, hours left to go), as it has the opposite effect than helping the time pass by fast. The map is actually a reminder of how slow and restrictive the flying experience can be. These days, many planes have power outlets (even for economy seats), so you may even be able to power your own entertainment device, if you have something you’d rather watch than what’s on offer on the built-in screen.

 

For information as to how Relocation Africa can help you with your Mobility, Immigration, Research, Remuneration, and Expat Tax needs, email marketing@relocationafrica.com, or call us on +27 21 763 4240.

Sources: Expat.com [1], [2]. Image sources: Ashim D’Silva [1], [2].

Andrew Stegmann

What Makes a Good Traveler?

Traveling can be a busy, stressful experience. There are a lot of things one can do to make the experience more enjoyable, but it’s not just about looking after yourself. It’s also about taking your fellow travelers into account. Below is a list, compiled by Kristin Newman and posted on Joburg Expat, about a few things that could make you a better traveler, and by extension, a better expat.

What Makes a Good Traveler?

  1. You are open. You say yes to what comes your way, whether it’s a foreign food you’ve never tried, or an adrenaline-inducing experience you’ve never considered taking part in. You say yes because it is the only way to really experience another place, and let it change you. This is the mark of a great trip.
  2. You venture to the places where the tourists aren’t, in addition to hitting the “must-sees.” There are many lesser-known sights, that can provide a more personal, relaxing, and less tourist-oriented experience that may be much more memorable. Or at least provide some photos that aren’t full of other visitors.
  3. You are easygoing about sleeping/ eating/ comfort issues. You don’t change rooms three times, you’ll take an overnight bus if you must, you can go without meat in India, etc. Sometimes during travel, there are compromises to be made. After all, it’s not as though most people set out to travel so that they can have the same experiences they have at home.
  4. You are aware of your travel companions, and of not being contrary to their desires/ needs/ schedules more often than necessary. If you find that you want to do things differently than your companions, you happily tell them to go on without you in a way that does not sound like you’re saying, “This is a test.” And it’s perfectly fine to split up, do different things, and meet back up again later.
  5. You can figure it out. How to read a map, how to order when you can’t read the menu, how to find a bathroom, or a train, or a castle. Modern technology makes this much easier these days.
  6. You know what the trip is going to cost, and can afford it. If you can’t afford the trip, don’t go. If you do it, you might as well do it properly. Conversely, if your travel companion can’t afford what you can afford, you are willing to slum it in the name of camaraderie.
  7. You are aware of cultural differences, and go out of your way to blend. This includes things like greetings and dress codes. Basically, just be aware of what the culturally-accepted norm is, and acknowledge that you need to respect the practices/traditions of the place you’re visiting or moving to. Not everyone does things the way you do, and that’s what makes the world beautifully diverse. Think of these situations as learning opportunities.
  8. You are polite when dealing with local hotel clerks/ train operators/ tour guides etc. This can go a long way towards a more enjoyable trip.
  9. You are able to go with the flow in a spontaneous, non-uptight way if you stumble into something amazing that will bump some plan off the day’s schedule. Missing one planned thing on your itinerary may allow for an even more enjoyable, unplanned activity.

There you have it. A few simple tips to ensure you have more enjoyable travels. For information about where your country’s international agreements allow you to travel visa-free, visit Arton’s 2019 Passport Index website, by clicking here.

 

For information as to how Relocation Africa can help you with your Mobility, Immigration, Research, Remuneration, and Expat Tax needs, email marketing@relocationafrica.com, or call us on +27 21 763 4240.

Sources: Joburg Expat [1], [2]. Image sources: Jay Dantinne [1], [2].

Andrew Stegmann

10 Fitness Tips for Expats in a New Country

After making a big move to another country, keeping up a fitness routine can linger near the bottom of your priorities as an expat. Read on for expert advice for expats on how to stay healthy and fit while living abroad.

Moving to a new country can be an incredibly rewarding experience, but dealing with the stresses of a move and adjusting to a new culture can be overwhelming, not to mention the added pressures of juggling a demanding job and a family life. Kick-starting an exercise regime can be a fantastic way to not only improve your physical and mental health, but meet new people and help you discover your new home.

While gyms are easy to find in cities and towns all over the globe, they aren’t necessarily for everyone. Whether you’re a casual jogger, a weekend warrior or a competitive athlete, physical activity can provide a much-needed boost and transform the place you live into your fitness playground.

With the help of expat bloggers who’ve been there and done that, along with expert advice from a counselor specializing in expat issues and a personal trainer, we’ve curated some helpful tips to help you keep fit anywhere in the world. So lace up your trainers, warm-up, and get ready to explore your new country with our suggestions for ten ways to get fit in a new country.

1. Find your feet
With so much to think about after a big move, the beginning can be the most stressful period. “Keeping a healthy lifestyle can be challenging, even for people who aren’t expats, so it’s natural that it can be particularly tough if you’re settling in a new country,” say Agness and Cez, best friends who run fitness travel blog Fit Travelling alongside another travel blog, eTramping. “There are so many new things to adapt to: cuisine, culture, interactions and relationships, accommodation, climate and much more.”

Agness and Cez share their passion for keeping fit and maintaining a healthy lifestyle while travelling, and write destination-based fitness guides to inspire and inform about ways of keeping fit in locations around the world.

“Once you arrive at your new destination and arrange your accommodation, legal documents, bills and work, you simply might not have the time or energy to work out and eat healthy at first,” they explain, and it’s OK not to expect too much of yourself when you first get your bearings.

“Many people often have a stressful time setting up everything, which requires much time and energy. It’s a new environment, so give yourself time to work out what’s best for your situation and establish a healthy routine.”

2. Establish your routine
Moving to a new country inevitably brings a big change in your usual routines. Take advantage of the transition, as this time can actually be a perfect opportunity to turn a new leaf and implement healthier habits through a fitness routine alongside your new lifestyle. “Create a daily routine that will help you become your personal best,” says Vivian Chiona, founder and director of Expat Nest, which provides emotional support to expat fitness tips for travelers and their families through online counselling services. “Exercise will boost your self-confidence in multiple ways: you will feel better in your skin and gain a ‘can-do’ attitude by challenging yourself to sweat a little more every day. Exercise can also help to sharpen your memory; indeed, a healthy mind resides in a healthy body.”

As a bi-cultural and multilingual expat herself, Vivian created Expat Nest’s e-counselling service as a way of offering counselling without borders to expats globally. “While going for a walk once a week is much better for your body and mind than not going for one at all, for most optimal outcomes to result, physical activity should be regular,” Vivian says. “It can be hard to break out of our cycle of habits, but try to think of ways to exercise that bring you joy. Do you enjoy spending time with your dog, or love chatting away with friends? Try to incorporate these elements into your routine. Do what works for you personally.”

3. Get social
“Finding a new skill or hobby to take up, whether it’s a sport, language or art, can offer you a sense of achievement and can boost your confidence,” says Vivian. “Join dancing classes or (re)start a hobby. It helps you build social networks and is a fun way to get to know people.”

Getting involved in organised or informal sports and fitness groups can be a great way to meet like-minded people in a new place, while also improving your health. Meetup.com is a free and easy way to find sociable get-togethers based around a diverse range of interest categories, including sports and well-being. So if you’re looking for some hiking buddies, yoga classes or a kick-around, browse the local listed events or create one yourself on Meetup.com.

4. Fitness for free
“If you think you need a gym to stay fit, you’re wrong,” say self-proclaimed fitness and travel enthusiasts Agness and Cez. “There are countless ways to keep fit outside of a gym. For example, think about starting a body-weight training routine, which has the benefit of saving you a lot of time and money.”

Governments and local authorities in many countries are finding different and new ways to promote easily-accessible fitness to its residents. One of the most widespread and successful ideas has been the 4,100 Calisthenics outdoor workout spots which have been installed in parks, inner-cities, green spaces and beaches across the globe.

From full outdoor cardio equipment to pull-up bars and parallel bars, outdoor gyms and Calisthenics spots are a free way to exercise 24/7. You can easily search for workout spots by specific equipment or by location on their website.

5. Earn your rewards
It can be tough to stick to a healthy routine, particularly if you are an expat in a city with tempting restaurants and nightlife around every corner. “We can be enticed by it all,” says Omar Al Duri, an award-winning personal trainer, football coach and nutritionist in the United Arab Emirates.

“Although striking the right balance is important,” he adds. Having helped Ghana’s under-20 national football team reach the Youth World Cup and advocating for healthier school lunches with his passion for children’s nutrition, the British native has worked with communities, athletes and celebrities around the world.

Omar advises using foodie treats in a positive way as your motivation to work towards, however you choose to exercise, ensuring you feel good and guilt-free about your little indulgences. “Map out your week ahead so that you can earn the treat,” he suggests. “Whether that’s a special outing or a cheat meal you’re really craving.”

6. Take care of you
Self-care is vital through stressful periods, and Vivian advises you not to forget to take care of yourself and your vital needs. “Try to make your daily activity choices carefully, as they can have a great impact on the way you feel physically and emotionally,” she says. “It is really important to try and keep a balance in your sleep and nutrition when moving to a new country. Try to meditate, or try a breathing exercise after a workout session.”

Agness and Cez add: “The life of an expat can be pretty challenging at the beginning, but try to keep your mindset positive and use organisation as a tool. When cooking, for example, prepare healthy meals you want to eat in advance for maximum efficiency, freeing up time to establish your new fitness routine throughout the week.”

7. Join in
“To lead a healthy lifestyle where you can reach your potential, aim to develop discipline and stay motivated until you achieve your goals,” say Agness and Cez. “That goes hand in hand with a healthy lifestyle as it will lead to higher energy levels, which will keep you motivated and feeling more positive.”

A good goal to aim for is to participate in regular fitness events such as parkrun, which are free weekly 5k runs in unique locations all over the world. The local volunteer-organised aspect means you’ll feel part of the community in no time, and get to know people while you exercise.

After registering once, you can run in any parkrun event across the world, making it perfect for frequent travelers. Keep adding up your runs from different events in order to reach milestones, and when you’ve completed each run, track your progress on the app or website to see your position compared to other runners, your exact time and other data. Spark some friendly competition as well as working on improving your personal best every time you run.

“Joining communities is now easy to do once you find something that interests you,” adds Omar. “There are some really cool teachers and instructors all over the world who are truly passionate about what they do. They encourage and motivate people to get active and have fun. Take advantage of any good weather and get out!”

8. Explore feet first
It’s been said that walking is the most ancient exercise and still the best modern exercise. A hike in the fresh air can boost your mood and give you a good workout, as well as giving you an opportunity to explore your expat country. Maybe you’re surrounded by interesting landscapes, beautiful spaces or great walks which you haven’t yet discovered.

Walking is also an entirely versatile exercise, meaning you can tailor your hikes, strolls or power-walks to exactly the level or time that suits you, and work your way to harder trails gradually. “Physical health can boost mental well-being and vice versa,” says Vivian. “When you achieve an improvement in physical health, then you have a positive influence on your mental well-being too.” So find a trail to suit your level and grab your walking boots.

9. Pedal push
Getting around by bicycle is a healthier alternative to the daily commute, and is fast becoming more recognized by local authorities as an active and cost-effective method of inner-city travel for residents.

More and more government-funded bike-sharing schemes are popping up in cities globally, and chances are that if you live in a big city, there’ll be an efficient scheme for renting bikes near you.

London, Paris, Barcelona, Shanghai and New York City are just a few cities in which you can easily pick up and drop off one of thousands of bikes at different bicycle stations, with some cities even offering free time slots as an incentive.

10. Talk about it
In addition to the significant physical health benefits, adopting a physical activity routine can positively impact your mental well-being, reducing the symptoms of depression, anxiety and stress through inducing chemical chain reactions in your brain and body. The sudden loss of a support system, loneliness and culture shock can enhance the feelings of isolation that many expats experience, regardless of where they have relocated from or to. Out of the 300 million people around the world who suffer from depression (World Health Organisation), a study has shown that expats are over twice as likely to experience anxiety and depression than the general population.

If you’re struggling to motivate yourself and feel like you need someone to talk to, don’t hesitate to seek further help. Above all, don’t be too hard on yourself: adjusting to a new life can be difficult. “When you keep your mind in a good shape, then you will also feel the need to improve your physical state,” says Vivian. Although she warns: “There may be challenges in accessing support, for example language barriers, cultural differences and lack of specialized mental health services for internationals, but see what options are being offered in your local community and online. Of course nowadays, with online counselling, these barriers are easily overcome – that’s why we love what we do and can help people all over the globe.”

“In counselling, we help clients learn how to manage their emotions,” she says. “We offer them a safe place to express their thoughts and feelings so they find solutions that are right for them so they can move forward.” If you’d prefer to speak to someone face to face, the international therapist directory is an online directory of suitably qualified and experienced therapists in different countries, so no matter where you are in the world, there’s always someone to talk to.

 

For information as to how Relocation Africa can help you with your Mobility, Immigration, Research, Remuneration, and Expat Tax needs, email marketing@relocationafrica.com, or call us on +27 21 763 4240.

Sources: Vivian Chiona (Expat Nest) via Expat Assure [1], [2]. Image sources: Victor Xok [1], Sara Dubler [2], Mike Bowman  [3], Aaron Benson [4].

Andrew Stegmann

How to Deal with Culture Shock while Studying Abroad

Special thanks to Mandi Schmitt (Go Overseas) for the below insights.

The minute you land in your new study abroad country, you’re busy taking in the newness around you. You’re smiling at the street vendors selling fruit on every corner. You’re captivated by the sudden openness of the people around you. Or perhaps you’re noticing a discreet segregation of genders, ages, or confused by why your host mother shies away from some of your questions. This, brave study abroad student, is called culture shock.

Many people who have traveled more extensively than a brief vacation have heard the term. Whether you’ve just long ago been bitten by the travel bug, or are heading off on your first time abroad, you’ll need to understand culture shock and how to cope with it on your study abroad trip.

What is Culture Shock?

Photo credit: Rod Waddington via Flickr.

When you study abroad, your daily routine, culture, and the attitudes of people around you are no longer familiar. The process of recognizing, understanding, and adapting to these changes is called culture shock.

In our normal environment much of our behavior, like gestures, tone of voice, how we wait in lines (or don’t wait), and interact, rely on collectively understood cultural cues. However, we don’t actively pay attention to these — they’re our unspoken norm.

In a new country, we become more aware of these cultural subtleties because they are different from our norm.

You may not literally be shocked, but this act of feeling disoriented and processing new ways of life, attitudes, and cultural norms is by definition culture shock. There are four stages of culture shock:

  • Initial Euphoria / The Honeymoon Stage – After first arriving to a new place, you’ll likely be caught up in all the wonderful things your new chosen home has to offer. During this stage, you are more likely to recognize cultural similarities and be charmed by the differences.
  • Irritation and Hostility / The Negotiation Stage – Gradually, the euphoria will diminish. You’ll get lost. You’ll get mad at the apparent “disorganization” of things. You’ll become overwhelmed with all the things you have to adjust to and either feel irritated or compelled to make things go “your way”.
  • Gradual Understanding / The Adjustment Stage – You’re finally able to relax. You’ve come to terms with your new home and have achieved a balance of emotions. Instead of feeling irritated, you’re understanding of differences. You’ll start to have a more positive outlook, interest in learning more about your host country, and make more effort to fit in.
  • Adaptation or Bi-culturalism / The Mastery Stage – Reaching a high level of comfort in your new home is the final stage of culture shock. The order of things makes sense, you can talk to strangers with ease, and you understand cultural nuances. Your routine is more natural. Sure, you still miss your friends and family, but your new friends and activities have become part of your daily life.

Culture Shock and Depression

In some cases, culture shock can resemble or trigger study abroad depression. If you fear you are on the verge of or already in this state, don’t try to get through it alone. Talk to your study abroad directors or volunteer coordinators. Don’t isolate yourself.

Tips for Dealing with Culture Shock

Photo credit: Nicolas Vollmer via Flickr.

So you understand what culture shock is and how to recognize it. Lets get down to real strategies and tips for dealing with culture shock.

1. Learn as much about your host country as possible
Read through travel forums, guidebooks, news reports, or novels. Talk to people who have been there or — better yet — are from there.

Get to know as much as you can about what’s considered polite or rude (for example, did you know it’s rude to step over someone’s bag in Madagascar?) and prepare yourself for some of the differences before you go.

2. Ask study abroad coordinators for advice
Specifically, ask them what other students have had a hard time adapting to and what they’ve done to cope. Each country has it’s own nuances, so you’re going to face a different situation in France as you would in Thailand. Ask those who know best!

3. Set learning goals for your study abroad trip
This may be obvious, but make sure you have goals for your study abroad trip, and make sure they include learning about your host culture. Do you love food? Make it a goal to learn how to cook a local dish.

4. Write down what you love when you first arrive, and look back later
During the honeymoon phase, write down all the things you love about your new host country (maybe even in your new study abroad blog?). Later, when you’re feeling frustrated or irritated, use this list to remind yourself of all the good things about your host country, instead of the things that annoy you.

5. Find a healthy distraction
Especially in stage two, when you may have negative feelings towards your host culture, find a healthy distraction. Take some time to yourself, watch an episode of your favorite TV show, cook a meal from home, or have a solo dance party in your house.

It’s OK to feel overwhelmed and need a break from your host country – just make sure it’s a healthy distraction.

Photo credit: The Visionary Agency via Flickr.

6. Talk to other students about how you feel
You’ll likely know other students who are studying abroad with you. Talk to them about how they feel about your host culture. Ask them about how they feel, strategies they’ve used to cope with cultural differences.

Also, learn from them. They may have figured out something you’re still confused about — like why everyone keeps saying a particular phrase or how to politely say “no” when your host mom insists you finish everything on your plate.

7. Push yourself to make local friends
Of course, you’ll learn even more if you make local friends. They’re experts in their own culture and will be able to explain all the crazy little questions you have. And if they’re a truly good friend, they’ll pull you aside and tell you if you’re unwittingly doing something offensive or weird. *Phew*!

8. Try to see things through your host culture’s eyes
Put on your anthropology hat, kiddos. After all, your anthro class is likely where you first heard about culture shock, right?

Throughout every stage of culture shock, try to put your own worldview in your pocket and try to understand the world the way your host culture does.

Maybe you don’t agree with some philosophies, and maybe it doesn’t make sense within your own cultural context, and it doesn’t have to. Just try to understand where they’re coming from. Ask questions, be non-judgemental, be an anthropologist!

9. Get involved with the local community
Part of your feelings of culture shock may be because you feel like too much of an outsider, so get involved in your local community as much as possible. If you went to church at home, go to church there. If you volunteered at home, find a volunteer project in your host city. Join a sports team, go to major festivals, and make this new home a home!

10. Make an effort to learn the local language
Even if your program is in English, make an effort to learn a few basic phrases (or more!) in the local language. It’s not just a way to understand more of the culture (language and culture are linked), but also to make friends, feel more included, and hey — it’s just fun!

So How Exactly Will It Affect Me?

Photo credit: Johnny Silvercloud via Flickr.

Culture shock affects everyone differently, and can manifest itself in a variety of ways. Largely, this depends on:

  • The countries you’ve previously traveled to … if any. Have you experienced new cultures before?
  • The country you’re now traveling in. How different is it from your own culture?
  • The purpose and structure of your current trip. Do you have someone to help you understand the new culture? Are you willing to learn and adapt?
  • How well you adjust to new situations. How do you generally react to being outside your comfort zone?

If you visit multiple countries that have similar cultural practices, over time, you may get more used to these, and your past experiences could help you adapt to the new cultures quicker.

Don’t Let Culture Shock Stop You from Studying Abroad

Study abroad isn’t all weekend getaways and late night parties. It’s a challenge, an introduction to a new culture, and an emotional roller coaster at times. However, it’s one worth taking. It’s an opportunity to come home with treasured memories, new friends, and a better understanding of who you are.

 

For information as to how Relocation Africa can help you with your Mobility, Immigration, Research, Remuneration, and Expat Tax needs, email marketing@relocationafrica.com, or call us on +27 21 763 4240.

Sources: Mandi Schmitt (via Go Overseas) [1], [2]. Image sources: Vitaliy Lyubezhanin (via Unsplash) [1], [2].