All of the excitement, nerves, adjustments and transitions accompanied with moving to a new country can be quite overwhelming.  As expatriates focus on adjusting to a new business climate, time zone, culture, living conditions, language, food, and home, their wellness should not be, and does not need to be, sacrificed. This column is designed to provide information and ideas so that expatriates can create and maintain healthy, positive lifestyles no matter where they are assigned.

You may be relieved to learn that some stress is actually good for you.  It can increase your intensity, your senses and your focus.  However, too much stress can have dire health consequences.  Fortunately, you can actually decrease your stress level in as little as five minutes with the relaxation techniques outlined below:

1. Take a “time-out”.  Find a quiet place to sit or lie down. Maintain focus on your breath as you inhale slowly through your nose, feeling your entire belly, sides and lower back expand. As you exhale completely, feel your belly, back and sides contract as you maintain focus on your breath and quiet your mind. Repeat 7-10 times.
2. Take a “mental vacation” – Close your eyes and picture yourself in an environment that elicits peace and pleasure.  Visualize this “place” in great detail. “Hear” the birds, the rustling of leaves, the waterfall; “feel” the sand between your toes or the snowflakes hit your face.  The more realistic and detailed your daydream is, the more relaxation you will experience.
3. Muscle releases – Scan your body for areas of tension.  Focus on tensing and relaxing a major muscle or area of tension.   Repeat for 60 seconds.

These techniques are available to you at home, on a plane, worldwide.  They are free,  no equipment is required and in five minutes or less you can feel like a new person.  Remember, you are your number one asset!!

Enjoy and Be Well!