Advertising
Advertising

10 Things Expats Should Know Before Returning Home

10 Things Expats Should Know Before Returning Home

So you’re finally coming home after your stint à l’étranger. If you’ve been gone for awhile, challenges await.

1. Be prepared for cognitive dissonance.

You’re excited to eat McDonald’s again, but you still miss noodles from the local food cart abroad. You’re happy to return to old friends, but you’re devastated to leave new ones. Your feelings will constantly contradict themselves over small and large matters. It can be overwhelming, but go with the flow and understand that this is a symptom of repatriating.

Advertising

2. It will take some time to establish yourself.

After getting over jet lag and unpacking, you may notice changes in your friend groups, family members, professional networks, and other social supports. Finding a job, a place to live, and a meaningful lifestyle can take longer than you expect. Don’t beat yourself up because this experience isn’t particular to you.

3. Reverse culture shock is real.

After having adjusted to a host country, you might find home country norms and traditions totally bizarre. You’ll need to endure the same process of observing and imitating standard cultural practices, as well as habits to adapt and avoid. It might feel strange to do this in a place you once knew, but it will help you re-assimilate faster.

Advertising

4.The loneliness can become intense.

You may be surrounded by people you have known for a long time, but they will not relate to your experience if they haven’t lived the expat life. It’s also likely that your circle grew accustomed to your absence and will have to do their own readjusting because you’ve been gone for so long.

5. You had a different life in another place, and no one will understand that.

You had a job, a routine, and probably another identity that people in your home country know nothing about. Sure, your friends and family may have kept in touch or visited when you were abroad. But, as you know, settling in a foreign land is completely different from absorbing it in a small short dose. Your loved ones may not understand the new you because they did not live your other life abroad.

Advertising

6. Your worldviews may have changed.

If you truly immersed yourself in the host country’s culture, you encountered different perspectives, attitudes, and people who influenced your own ways of thinking. Your new outlook could put you at odds with home country natives who see the world through a more limited lens.They may not even be able to comprehend that people come from different cultural paradigms. Accept that  you have changed while recognizing that your friends may need time to understand the new you and expand their own perspective.

7. Every interaction will seem different.

Budgeting, grocery shopping, and even taking public transport will become novel processes that you’ll be surprised you once knew so well. Fellow returned expats will be valuable companions as they re-navigate the same routines.

Advertising

8. It will become harder to maintain your host country lifestyle as time passes.

You will eventually find it easier to reintegrate into your old life, which will simultaneously make maintaining host country habits harder. You’ll have fewer opportunities to speak the host country language, eat certain international products, and travel to foreign lands. That doesn’t mean that you can’t maintain aspects of your expat lifestyle, but they will stop seeming natural to you when you spend more time at home.

9. You will have to make your own adventures.

Your life abroad will inevitably seem more interesting than anything you’re currently doing. You need to find novelty in your day to day life and seek intrigue in the banal. Plan road trips, visit new cities, meet people from different places, and take on new challenges. This requires effort, but you can have an exciting life no matter where you live.

10. It will be OK.

Repatriation takes time. You will be a stronger person for having endured this process…until your next trip abroad!

Featured photo credit: Stokpic via stokpic.com

More by this author

10 Things Expats Should Know Before Returning Home

Trending in Lifestyle

1 7 Signs You’re Burnt out (And How to Bounce Back) 2 7 Simple Rules to Live by to Get in Shape in Two Weeks 3 How to Find Purpose in Life and Make Yourself a Better Person 4 How to Be Happy in Life? 25 Ways to Make Your Life Happier 5 4 Ways to Deal With Big Life Changes in a Positive Way

Read Next

Advertising
Advertising
Advertising

Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

Advertising

If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

Advertising

Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

Advertising

Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

    Advertising

    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

    Read Next