Why is moving stressful?
Regardless of the reasons, relocation is one of the most intense life stressors because it disrupts the familiar structure of life. A person loses their footing, social connections, and a sense of competence and control over their environment. Constant uncertainty, language barriers, culture shock, and loneliness are emotionally and physically draining. The brain is forced to decode new rules, gestures, and social scripts every day, to remember where to go and in which direction — and that is exhausting.
What’s considered polite in one culture may be unacceptable in another. In a new environment, your social status may change: from a professional to a student or unemployed person; from a confident native speaker to someone who can’t express themselves. This undermines your sense of competence, self-respect, and self-worth. On top of that, there will inevitably be people who disapprove of your choice and add a drop of bitterness — though that’s probably the least of the problems.
Where does your energy go?
Moving is not only a gain (for example, of new experiences) but also a loss. A new environment demands adaptive effort, often leaving little room to process what has been lost. After relocating — even after adapting — a person loses their former identity and acquires a third one, formed from both the old and the new: they will never again be who they once were, nor fully identify with the society they’ve entered. They become something in between. This can be described as a hybrid identity. Instead of completely changing themselves or rejecting the new, the individual takes elements from different cultures and creates a new version of themselves — one that allows them to adapt to various social groups without losing their authenticity.
Many aspects of life in a new country are initially unclear: How long will the paperwork take? What kind of housing can I afford? Will I get a job? Will I stay here for long? Uncertainty generates chronic tension. A lot of energy goes into mastering daily life: what, where, and how to buy things, how to access services, where to turn for help. The stress of relocation is felt not only psychologically, but also physically: changes in diet, climate, routine, sleep, even smells.
Moving to a new country is not just a change of address — it’s a deep process of adaptation, discovery, participation, and building a new life in an unfamiliar setting. Whether the move was voluntary or forced, integration requires a combination of self-reflection, active engagement, and strategic planning. This article, written by someone with migration experience in three countries, is meant to support you in that process by offering a kind of template for your first steps.
Basic Institutions and Contacts
If you’re still deciding where exactly to move — this can help you get a rough idea.
Understanding a country’s institutional structure is key to navigating its society. In the first month, it’s worth making a list of institutions that are important to you.
- Migration Agency (Immigration Authority)
Registration for permanent or temporary residence, obtaining a visa, work permit, refugee status, or asylum seeker status. - Municipality (Local Government Office)
Residence registration, obtaining local documents such as a residence card or registration number.
Access to local services — schools, healthcare, utilities (water, electricity, gas), and social assistance. - Employment Service
Job search assistance, help with writing resumes, courses for skills development or language learning. - Adult Education Centers
Language learning, acquiring new professions, courses, integration programs. - Education for Children
Available options, reviews of them, how to enroll. - Libraries and Cultural Centers
Books, Wi-Fi, courses, cultural events, language cafés, and more. - Medical Institutions and Doctors
Registration in the healthcare system, health insurance, contacts of medical facilities. - Law Enforcement Agencies and Security Services
How to act in emergencies, how to contact the police or emergency services.
Know the emergency numbers (police, ambulance), and the locations of the nearest police station or embassy. - Banks and Financial Institutions
Opening a bank account, obtaining a bank card, information about taxes, the pension savings system, and financial services. - Transportation Services
How local transportation works (metro, buses, trains), local smartphone apps. Know traffic rules, how to get a travel pass or transportation card. - International Organizations and Consulates
Support in case of problems, assistance with obtaining documents or consular services. Keep contact numbers and addresses. - Community Organizations and Non-Governmental Organizations (NGOs)
Finding support for social integration, participation in aid programs and volunteering. - Local Social Networks and Communication
Building social connections, especially with “your own” community; access to information about cultural events, language courses, housing, jobs, and more. - Stores and Pharmacies
Options, price comparisons.
In general, everything that can be Googled should be Googled; there’s no need to reinvent the wheel, as this consumes an incredible amount of energy. It’s also worth familiarizing yourself with the most popular local apps.
Give yourself a break
Made a list? Arrived, have a place to live, settled in a bit? Great, now it’s time to sit down and first think about your supports. A list is already one of them, and any kind of writing can prove valuable. Especially good to have a list of things that bring joy. Task number one — don’t burn out.
Aim
Why are you here? What opportunities does this open up? What can fill the emptiness left by what’s gone? What are your goals? What smallest steps can you take daily to achieve them?
Structure
Your life has brought many new elements, so it is important to have a basic understanding of what your day looks like now. Your day should necessarily include components for the body, the mind, and the soul — maintaining balance. It is important to create your own space and routines and to ensure maximum stability in all areas of life.
External support
Besides some self-reflection, it is important to have a social circle of people who can provide support. These can be other immigrants from your own or different countries, groups of people with shared interests, neighbors, classmates from courses or colleagues, volunteers, a psychologist, or a support group. If you have the energy, you can create such a circle yourself—for example, by reaching out online or posting a physical notice somewhere.
Opportunities for growth
Integration is not only about survival but also about creating conditions for personal and professional growth. Often opportunities exist, but they need to be actively sought out.
Educational opportunities
- Free or affordable language courses
- Bridging programs for people with foreign diplomas or experience
- Short-term professional courses in high-demand fields: care, IT, logistics, construction
- Internships and mentorships — including those specialized for newcomers or, for example, women
- Open university courses or online programs (sometimes with scholarships)
Professional development
- Centers for migrants or business incubators often organize:
- workshops for entrepreneurs,
- seminars on job searching and resume writing,
- networking opportunities for newcomers.
Watch for announcements in libraries, adult education centers, or local Facebook groups. Much valuable information starts from a random flyer or a chat with a neighbor. I know someone here who never misses an opportunity to talk to locals — for example, when looking for something in a store, he goes to find staff to ask.
Get involved in local life
Integration is not just about documents or work. It is participation in community life, the opportunity to be visible and interact with others.
Cultural and community centers
Many cities have community centers, meeting spaces, and libraries that offer language cafés, movie nights, cultural events, creative workshops, lectures, and activities for children. These are safe spaces for making acquaintances, practicing language skills, and observing cultural norms.
Events and volunteering
Attend local festivals, fairs, sports events, and campaigns. This allows you to feel the community’s rhythm.
Volunteering is also a powerful tool that improves language skills, creates new connections, enriches your résumé with local experience, and structures your week.
Simply observing people can teach a lot: how they greet, move, communicate, their rhythms, types of activities, and so on.
In summary
Integration is a multidimensional process that requires both emotional strength and strategic steps. It is not only adapting to a new system but also finding your place within it. This process is gradual, not quick, no matter how much one might wish otherwise. Ask questions, explore, get involved — and build a life where you are not only present but also influential. Allow space for emotions, because integration is challenging. Yet integration is also a creative act. It is not about who you must become, but about who you can be in new circumstances.