Adjustment comes with ups and downs. Feeling both excitement and homesickness is normal.
First steps
- Routine map: anchor sleep, meals and work/study times.
- Language: 20–30 daily minutes of useful vocabulary.
- Support network: join local/online expat groups.
Tools
- Mood journal (0–10 scale) to track well-being.
- Gradual exposure to challenging situations.
- Breathing and grounding techniques.