Category Archives: GrowMe!
DIgital Nomads

Contrary to what many might think, the term Digital Nomad isn’t an invention of the 21st century. The word, in fact, was first introduced in the homonym book “Digital Nomad” published by Wiley in 1997.

However, up until recently, people tended to connect this denomination with names of fancy Facebook groups where a small number of privileged and tech professionals were allowed. This is because until ten years ago, the typical graduate who entered the workplace would be shown their desk and be tied to it thereafter. If on the one hand, a few digital-first companies were already offering the possibility to work flexible hours and/or from home, on the other hand most employees could not even dream of working from a paradisiac location ten thousands miles away from the company’s office.

Nowadays, digital nomads are becoming a trend. In Global Mobility we speak of “Virtual Assignees” and “Digital Nomads” now as new assignment types. Millennials, are going to make up 75% of the global workforce by 2025, according to Inc.

In fact, in 2015, flexible remote work was already the top priority for Millennials and 85 percent expressed their preference for telecommuting 100 percent of the time (Flexjobs survey).

With this data at hand, it’s easy to see that we’re dealing here with a real new breed and not anymore a restricted circle of tech-savvy gurus. And at this point, it’s also easy to predict that the rise of this category of workers will obviously also have a strong impact on Global Mobility policies. 

The Six Points You Need to Make Sure to Check

Fatima is a young and determined woman who works as a freelancer. She has recently moved to Switzerland from where she continues to work, and she calls herself a Digital Nomad. If, like her, you too are a Digital Nomad and you’re about to or have just moved to Switzerland, this article might enlighten you on some fundamental technical issues that you need to be aware of in the Helvetic Confederation.

Despite this article being Swiss-specific, these points are worth considering wherever in the world you’re dreaming to live, either temporarily or permanently.  

This is an offer an overview of risks we see frequently. For deeper advice on your personal situation I recommend that you seek advice from specialists in the individual areas. I’m happy to introduce you to these specialists in Switzerland.

1 – Labor Law 

The labor law that applies to your case changes significantly whether you are classified as self-employed or employed. In Switzerland, being self-employed means that you work on your behalf, you are independent, and you assume the financial risk. You may decide on the type of company you build.

You will need your own infrastructure, you draw up invoices in your own name, you assume the risk of collection and you work out your taxes. Additionally, you decide on your organization and your method of working. You may outsource work to third parties and you work for more than one client. Based on this employed/self-employed differentiation, the aspects concerning your work permit vary as well.

It is as well possible that, due to different legislations across countries, the Swiss labor inspection authorities could qualify you as an employee of your current “employer” or “client”. This can happen even when in your country of origin your status is of self-employed or freelancer. If this should happen to you, you will need to provide various further documents to the competent authorities. 

Based on your host country you really need to familiarize yourself with the local employment law as well especially if you are planning to hire other people into your business.

2 – Immigration Law

If you share with Fatima the typical Digital Nomad spirit, you will probably travel often. Even during Corona-times, you will most likely travel more frequently than a traditionally employed person. For this reason, it’s important that you have the correct permits to enter the countries and actually work there. 

If you’re an EU / EFTA national not yet residing in Switzerland and working there over eight days per calendar year, you will need both a residence and work permit. If you only work here up to 90 days per calendar year your employer will have to register you via the online registration procedure. Usually, the permission will be given. However, you can then really only work here for 90 days in a calendar year. 

As a “third-country national”, you have to be aware that work visas are limited to quotas and they are therefore not so easy to obtain.  You are not allowed to work in Switzerland while on a tourist visa. You don’t want to get into trouble with the Swiss authorities.

The permits that allow you to work in Switzerland are L, B, C, and G. They have different purposes and durations. If you want to read more details about the characteristics of each permit, check our resources at the bottom. As an expat spouse you generally have the approval when you receive a B-permit. With the L-permit there is often a restriction.

Do you feel confused? Trust me, it’s normal. That’s why it’s always best to get advice from an Immigration Specialist. I suggest you contact Sonia Meier  of BecomeLocal

Special Digital Nomad Visas

You might be up-to-date already, but in case you didn’t know it, some forward-thinking countries have already introduced specific visas for Digital Nomads!

These visas are not for any Digital Nomads and every country has listed its own requirements and benefits, but it is worth it to check them out. Up to today, the countries that offer this opportunity are Barbados, Georgia, Estonia, Bermuda and Thailand, while Croatia is next in line. Check out our resources below if you want to find out more about the topic! 

With the Digital Nomad trend on the rise, Fatima wishes that Switzerland too will have this specific type of visa in the future, simplifying the bureaucratic burden she needs to go through.

3 – Personal Tax

Based on the Swiss federal tax law, you become a tax resident after living and working in Switzerland for a continuous period of 30 days, or after 90 days without earning any income. 

In Switzerland, you are responsible for paying your taxes. You are taxed only on the income generated in Switzerland and not on your worldwide income. This is regardless of whether you’re self-employed or not and it does not depend on whether you receive a one-time payment or a regular salary. 

It’s important that you learn to differentiate between your turnover and a potential salary that you are paying out to yourself. My most important advice is that you either find a good accountant like Joerg Blaettler of Winston Wolf or you learn accounting with a basic software such as Bexio.

4 – Corporate Tax

If you work for an international company without an office in Switzerland, be aware that your presence could create a “Permanent Establishment” for the company. This means that the company might have to pay corporate tax. If you decide that you want to keep  working from Switzerland, you should discuss this with them beforehand. 

If you own your own company and this is registered outside Switzerland, corporate tax issues could become even trickier, and you might incur in double taxation. Depending on the countries involved, treaties have their own specific clauses and you will have to look at your particular situation. 

5 – Social Security

For Digital Nomads like you and Fatima, it can become challenging to ensure at least basic insurance for retirement, disability or unemployment because social security is generally connected to the country of employment. 

The first thing you need to know is that Swiss social security is based on three pillars that I am going to briefly explain here. The first pillar is the basic insurance (old-age, survivors’, disability, and unemployment insurance): this is mandatory if you are a resident and earning an income in Switzerland.

If you are self-employed, you need to pay the full contribution through a self-declaration made to the authorities. If you don’t do this, the authorities will estimate and claim the contribution, and you incur a fine. 

Let’s focus on the pension scheme. When you reach the official retirement age, and if you’ve contributed for at least one year, you gain the right to claim the retirement annuity. Please keep in mind that the annuity is limited and calculated based on the years of contributions.

The second pillar is the employee’s pension scheme. This is mandatory and it covers the same risks as the first pillar, but it’s provided by the employer instead of the State. 

The third pillar is additional, private savings that you’re free to undertake or not, depending on your preferences.

And if you have a foreign employer? 

If you have a foreign employer who has the rights to apply for a certificate of coverage, they might be exempted from Swiss social security. If not, the foreign employer might have the obligation to register in Switzerland and seek for a first and second pillar solution for you while you’re based in Switzerland. 

6 – Health and Accident Insurance

As a Swiss resident, Fatima needs to have mandatory health insurance in Switzerland. She’s entering her third month in the country and her time to stipulate one is almost over. You have, in fact, up to 90 days to sign your health insurance contract from the moment you set foot in the country.

All health insurers in Switzerland provide the same benefits under basic insurance. However, if you want to be covered for other needs such as better hospital accommodation, legal assistance and so on, you need to add a voluntary supplemental insurance. 

In Switzerland, each person must pay health insurance premiums. The premiums are independent of the individual’s income but vary depending on age, residence and health insurer, so you are free to choose the health insurance company with which you wish to take out basic insurance.

If you move to Switzerland but still work in an EU/EFTA country, you must be insured in the country where your employer is based. This also applies if you are self-employed. In this case, it is not possible for you to purchase health insurance in Switzerland. If you feel lost and need guidance in making the right choice for yourself, we personally advise that you contact Ralph Endres of ExpatPartners or Domenico Bilotta at Helsana

As you figured out already, there’s a lot on the list of items that you need to take into account when deciding to work as a Digital Nomad for Switzerland. Having a clear vision of how everything works isn’t easy, especially if you need to understand bureaucracy in a language that you don’t speak well. This is why we always recommend that you reach out to a trusted expert in the field. If Fatima worked it out, you can certainly do it too! And remember it will be worth it, Switzerland ranks number 1 in the world for quality of life! 

Kind regards 

Angie Weinberger

Definitions

Digital Nomad

Online dictionaries such as Investopedia.com or Urbandictionary.com define Digital Nomads as individuals who are independent from their location by performing their work using “new” technologies, i.e. deriving their income by working remotely. A Digital Nomad is not required to commute to the employers’ office / headquarters to be physically present, as telecommuting is their preferred way of working. The typical digital nomad can be found in a myriad of locations, including using public co-working spaces, a home office or travelling around the globe.

Permanent Establishment (PE)

According to the OECD, it is a fixed place of business through which the business of an enterprise is wholly or partly carried on. The term includes a place of management: a branch, an office, a factory, a workshop, a mine, an oil or gas well, a quarry or any other place of extraction of natural resources. A building site or construction site could also be a Permanent Establishment. However, tax authorities are adapting beyond this traditional definition. Overseas contractors, International Business Travelers (IBT), warehouse space, digital activities and so on could also create a PE.

Resources 

Giving back
Working from this hotel in Dubai? A dream coming true for us digital nomads.

If you need to make a self-employment declaration and you don’t know where to start from,  you can check these resources out: 

Social Security in Switzerland

https://www.ahv-iv.ch/p/2.02.d

https://www.svazurich.ch/pdf/Checkliste_se.pdf

https://www.svazurich.ch/internet/de/home/private/arbeitssituation/selbstaendig.html

How to Develop Your Business

Here is a lot of general business advice from us. We can discuss this further. Please email Angie for a first consultation.

https://globalpeopletransitions.com/GlobalMobility/growme/

https://globalpeopletransitions.com/GlobalMobility/solopreneur/

https://globalpeopletransitions.com/GlobalMobility/global-entrepreneurs

World-Class Copywriting Courses

Ash Ambirge – The Middle Finger Project

Best Course on Building Digital Courses

Amy Porterfield

Best Podcast on Building a Global Expat Lifestyle

Sundae Schneider Bean

Dominic’s Advice for Swiss Compliance for Digital Nomads

https://feibv.nl/wp-content/uploads/2019/04/Dominic-Suter-MasterCourse-Human-Resources-and-Global-Mobility-Master-Paper-FINAL.pdf 

Details about the characteristics of the various Swiss work permits: https://www.swissinfo.ch/eng/work-permits/29191706 

More about Digital Nomads and immigration into Switzerland: https://newlandchase.com/digital-nomads-is-immigration-law-keeping-up-to-the-hype/ 

The guidelines published by the Small and Medium Enterprises (SME)

 

Other Countries

More information on the application procedure, supporting documents and the requirements to obtain a Digital Nomad visa in the countries that offer this: 

Barbados: 

https://www.fragomen.com/insights/alerts/12-month-remote-work-visa-introduced

Georgia: 

The application process is not yet up and running yet but the government is updating their website

Estonia:

https://e-resident.gov.ee/nomadvisa/ 

Thailand:

The SMART visa program is not only but also for Digital Nomads.

Bermuda:

Apply for their Work from Bermuda visa visit https://forms.gov.bm/work-from-bermuda/Apply

 

Hotel Des Finances

As we already mentioned in previous posts “Digital Nomads” are the new black in Global Mobility.  A survey from MBO partners revealed that, only in the US, 4.8 citizens identify as Digital Nomads, while in the UK, the Trades Union Congress calculated that remote workers grew by almost 250,000 between 2005 and 2015. While in one of their Facebook Groups like FEMALE DIGITAL NOMADS I sometimes come across horror stories of visa issues, assaults and taxation issues

The idea of working from a beach in Croatia, a hut in Estonia or below palms in the Bermudas seems an attractive vision for Millenials. However, even trying to log-in to my G-Hangout from South Tyrole or sometimes even Germany can bring down that fantasy castle (in which I also look 20 years younger, have 20 kilos less and my nails are always immaculately painted red).

Despite being almost 50, I aspire to become a Digital Nomad as well so I thought I should dig deeper into what that actually means. We therefore present a series on the topic. 

  • Part 1 deals with the mindset you need to run a “Company of One”,
  • Part 2 explains the technical Global Mobility aspects of being a “Digital Nomad”,
  • Part 3 focuses on one method to become more productive which is the Kanban-style.

Paul Jarvis is one of my favourite creators. I read his “Sunday Dispatches”. I love his online course Chimpessentials, which taught me almost everything you are seeing on the Global People Club Sandwich and which also encouraged me to continue writing to you on a weekly basis by email in the age of social media.

I ordered several of his artistic books already. The latest book “Company of One” was a special delight. Okay, I might be crushing a bit on Paul J. He has an amazing voice too.  However, you really should read the book and follow him. Paul is one of the creators who runs a business from an island in Canada and is very successful with it.

I finally got confirmation that all I had done over the last 10 years as an entrepreneur was not completely wrong. No, instead of founding a “scalable startup” I had founded a “company of one”. And I believe that scaling is possible in my business. However, if I want to continue to stay aligned with my mission of bringing the human touch back into Global Mobility, I cannot scale, automate and robotize everything.

“Au contraire…” (you need to say this with a glass of Rosé in your hand), I really believe that Paul Jarvis hit the nail right in. There are companies who can and should stay small because otherwise they might lose their special “umpf”. And you know what I noticed? This is not a question of what kind of business you have right now. It’s more about where you are heading. If you are dreaming about leading a digital nomad life where you can live in the Italian countryside near a vineyard, spend the summer on Long Island, the winter in Kashmir and a lot more time in between with your elderly family members…then my friend you need to start to take action now.

When I decided to go fully digital in 2018 I knew that I would need to take a few side turns and that this will not happen from one day to another. What I hadn’t anticipated though was that I actually am quite old-school and that I prefer human interaction over online interaction. 

I also noticed that the more I work online (and COVID-19 has brought this to an extreme – online and at home 100% of my work time – ), the more I feel a need to write stuff on post-it notes and use paper to organize myself. For example, I used a Kindle a few years ago. This year during my vacation I had it with me but I preferred to read paper-books. I journal in a diary and I only use my laptops for calls and managing my business. When I now have to present I even print the presentation before because I don’t seem to see enough detail on my laptop.

However, the main idea to have a digital business that I could run from anywhere has been magnified by the corona crisis. Still, the main reason that keeps me in one city right now is my professional network and that a basic income needs to be made every month.

I think Paul is right. Obviously, it depends on your business model and if you are a creator, an artist or a programmer.  I love the creative part of my business but over the last few years I also always had to have enough “billable” time to make a living in one of the most expensive cities in the world. 

My friends in corporate are all wealthier now than I am and I have doubted myself a lot and I’m still not sure how I will manage to survive during my retirement. You might think now that I’m exaggerating and maybe you think that it can’t be that difficult with all my contacts and all the income streams that I have created. You might be right. 

However, I live in a very security-oriented environment and I also come from a family which was poor after the second world war so I have to practice to shake off this insecurity-poverty-story.

For me, the best way to get out of that spiral is through continuous education and ongoing learning. I notice that I am growing when I am implementing new technology or improving programs or just see faster progress with my clients because I could show them a hack. I buy into organic growth because it allows me to maintain my quality standards. In the corporate world I often see a lot of back and forth and low quality products. This is not what I want to create with my team.

How much income is enough?

As I’ve been following Paul’s work for a while I have been asking myself the “enough” question a lot. You probably heard me say this before but my relationship with money completely changed when I became an entrepreneur. I would say that I need only 60% of the monthly income that I needed when I was employed. The main reason, aside from lowering my base costs, is that I feel a lot more satisfied with my life since I started my business. 

Helping you directly through writing, coaching and training makes me happy.

Paul Jarvis asks three questions:

  • How much is enough?
  • How will I know when I got there?
  • What will change if I do?

He explains how he maintains a minimalist lifestyle and how this helps him to save and reinvest while also allowing him to take extended offline periods over the summer and winter. I’m working on getting better at taking these longer breaks as well.

I translated this into ongoing questions on what I would like to achieve financially in my business and when we are there it will help to have a buffer as well. My minimum income is 60k CHF gross. This allows me to survive, not necessarily thrive and the minimum turnover for that is around 140k CHF. You might need to calculate this for yourself but interestingly enough the minimum salary is exactly what has been determined as a substance for people living in Switzerland. 

I usually say that you should have 100k CHF in the bank before starting a business full-time. At the time I started mine, I needed this buffer to get through the first few years. Later on, I would find regular income mainly through consulting projects, interim mandates and classroom lectures or workshops. 

Now, these are usually onsite so they won’t fit a long-term digital nomad strategy. So for me the last question is easily answered: Once I have enough income to stop working onsite in consulting projects and I have a buffer for hard times I will be able to move around more in the world.

How can you digitize even further?

I think it is important that you go through your idea or your current offering and check if you can offer the same service remotely or not. For example if you are a consultant or coach, you might find it easy to digitize your sessions with clients by offering an online course or coaching via ZOOM.

However, if you lecture or run brainstorming sessions it might take more effort to change these sessions to online sessions. Or if you sell actual products, you might need a warehouse or similar production facilities. If you identify those you can start to think about replacing those income sources with digital income streams. You should consider active and passive income. 

Most of you will probably have either no business yet, or a business that could be a “Company of One”. In order for you to become a “Digital Nomad” you need to solve a lot more issues than if you just stayed in your home country. Assuming that you are an expat or expat spouse in Switzerland we will show you next week five technical aspects that you will need to consider if you want to become a digital nomad and run a location-independent business.

For now, I would start with the question of determining whether you want to have a home base and where that should be. I think that you probably also need a “home base”, a place you can call “home” and return to. This will also be relevant for taxation purposes. Your business needs a home as well.

Then I want you to start thinking like a CEO. If you are thinking about starting a company of one, I would suggest that we have a coaching conversation. Let’s have a 15-minute chat to see where you are at right now.

Resources 

https://www.swissinfo.ch/eng/high-salaries-aren-t-what-they-seem-in-switzerland/45810010#.XzoYb0AgLTc.whatsapp

https://ofone.co/

https://www.audible.de/pd/Company-of-One-Hoerbuch/B07KFLTK58?gclid=EAIaIQobChMIxd7U_aWW6wIVyAJ7Ch3tsAcnEAAYASAAEgKb5PD_BwE&source_code=GAWOR12604212090BN&ipRedirectOverride=true&ef_id=XP4aQwAAAEgLUl39:20200812182957:s

https://www.investopedia.com/terms/d/digital-nomad.asp

https://tandemnomads.com/podcast/tn75-how-to-legally-set-up-portable-business/

https://www.tuc.org.uk/news/home-working-fifth-over-last-decade-tuc-analysis-reveals

References

Jarvis, P. (2019): Company of One.

by Angie Weinberger

When you are a business owner you often feel torn apart between taking on more clients and providing better service to your existing clients. Sometimes you might even feel that you deserve a higher quality in your personal life. Most business owners I know work every weekend and when they become mildly successful they realize that they have not been in touch with their oldest friends and even their family is often neglected.

journal-791286_960_720

While you are transitioning from being in the start-up phase where every penny counts to be on a plateau of a revenue stream coming in from existing clients and before you develop your business further ask yourself these 10 questions:

1) How much turnover do I need in order to have a basic income that is sufficient to survive?
– Write down this number.

2) If I would have more income how would I spend it? Which of needs are not fulfilled with my basic income?
– Start a wish list or wish book.

3) Am I willing to sacrifice quality time for these wishes or is time with friends and family more important to me?
– Mark the wishes you would still like to see fulfilled.

4) Could I provide a better service quality to my current clients and raise my prices before acquiring new clients?
– Go through your services and write down what you could improve.
– Consider the value of your services and explain them to new clients.

5) Do I work for other providers and do I have clients in my portfolio that are not willing to pay for my new price level?
– Communicate your new price level to these providers and clients.

6) Do I believe that my services are so unique that no one else can provide them in the same quality?
– Review your services for the uniqueness and see if you can make them even more unique so people do not really care how much you charge.

7) Am I happy with my services and do I feel rewarded with my price level?
– Check your gut feeling with the price tags.
– Review all your services again and throw out what does not suit you any longer.

8) Am I still doing work that is not well paid? Is it for a good cause?
– If the answer is yes and the work is for profit and not for a good cause I suggest you decline it going forward.

9) Do I believe that I can make a difference in the world with what I do?
– If the answer to this question is “No.” talk to me.

10) Will I learn to say “No” more often in 2019?
– You can only say yes to this question.

The year-end is a good time to review your prices and your service quality. Sit down with a glass of champagne to celebrate your success. Go through the ten questions above and practice to say “No” more often in order to say “Yes” to the right clients and the right jobs.


When clients ask me how they can fit more into their day I tell them to forget time management. We manage our time when we have enough. When we are stressed and under pressure of delivery we forget all of the methods and act like crazy headless chicken or chucks.

Over the years of my early career having worked with bankers I learnt that time is money and efficiency was considered a must. Responsiveness meant that I would call back immediately and respond to emails as fast as possible. Today I feel this paradigm has shifted to social media, what’s app and text messages. Anyhow, when you are constantly in response mode it is hard to get any work done. Moving into more managerial roles I had to re-learn how I prioritized and as a company owner it was again different. If you also struggle with being productive I have five tips for you to claim back your diary. You want to have more time with family and friends? You want to start a new hobby or continue one you started years ago and then dropped? You want to go running regularly? If your answer is “Yes, but I don’t have time.” Practice one or two of the methods given below.

diary 2

►Have-Done Diary

In consulting firms you have to maintain a timesheet in which you document daily how you use your time. This can be great to give you an understanding of where you are focused. You can increase the value of this exercise by maintaining a daily diary in which you document your accomplished tasks (Have-Done-Diary). I recommend a notebook and handwriting for this exercise.

►Time blocks with pomodoro-clocks

Find your most productive time in the day and block 90 minutes for creative and conceptual work. Set a kitchen timer for the task to 25 minutes. Work without picking up the phone or checking emails or Social Media. Then take a five minutes break.

Then work for another 25 minutes and take another 5 minutes break and a third junk. See how much you accomplish with this method. This is called Pomodoro-Method and you can even get a timer on your browser.

http://tomato-timer.com/

 

For many professionals the most important brain time is the early morning but I hear there is the other camp of night owls as well. So it is up to you to find your best 90 minutes in a day.

►Use an easy categorizer to determine where to start

Our most important tasks will have 80% of impact on our success only take 20% of our time according to the Pareto principle. 80% or our time we usually spend on important but less urgent and urgent but less important tasks which will only contribute 20% to our success. When you are overwhelmed use an easy categorizer. Work with an A, B, C categorization whenever you add a task to your diary or task list. Use your time block for A tasks.

►The Island

In your day build one island of peace. The island can be lunch with a good friend, a massage, running or sitting outside watching birds. The island of peace needs to fulfil two criteria:

1) You cannot take your smartphone or it has to be switched off.

2) You are not allowed to take away tasks from this place.

►Repetition, Routine, Checklists

Repetition, routine and checklists are great ways to take the stress out of tasks that need to be accomplished but should not require a lot of focus. I prefer to work on such tasks in the late afternoon or evening. Examples are packing for an event, preparing your travel cost claim. Color-coding, tagging, printing and filing

If you feel that you are constantly looking for documents, try color-coding folders according to topic, tag documents, put descriptors on paper files, file papers weekly, throw out junk, advertising and ask yourself before printing: What will be the added value of having this document on paper? Will I read it? Will it end up in a pile? Will I review it?

In my experience we print a lot of documents, magazines, whitepapers without looking at them ever. Do you also have 50 books and only started to read them? When you are like me you probably should stop yourself from buying more books until you are at least through 25 of them (and have written reviews on Amazon).

►Outsourcing housework

Finally I encourage you to outsource your housework from grocery shopping to cleaning. Most of the housework you might still be stuck with but at least you can win about three hours per week if your house is cleaned by another person. You will also notice that you keep the house tidier if you have regular external help. I also sublet my office so that I have to keep the space relatively clean. If I did not have regular client contact I would probably have post-it’s everywhere and drafts in progress on the floor.

Now practice one tip per week and let me know what happened.

 

►Read more:

http://www.entrepreneur.com/article/229772

 

http://acuff.me/do-over/

 

http://www.briantracy.com/blog/leadership-success/practice-the-abc-method/

 

http://blog.idonethis.com/franklin-focus-on-daily-progress/

 

http://blog.hubspot.com/blog/tabid/6307/bid/3367/10-Management-Lessons-From-Donald-Trump.aspx

 

http://fourhourworkweek.com/2014/06/16/not-to-do-lists-drugs-and-other-productivity-tricks/

 

 

►Related:

https://globalpeopletransitions.com/how-to-get-rid-of-clutter-in-five-steps-spring-cleaning-for-more-productivity/


high seatMost of my clients have to learn 101 new little details every day. Moving to another country is among the top 10 stress factors globally and often that stress shows in your body.

 

Ask yourself a few questions:

  1. Did you have to take care of several family members?
  2. Did you manage most of the move and are you still dealing with most of the housework?
  3. Do you take care of the child or children?
  4. Have your own needs fallen behind?
  5. Are you tense and do you feel a lack of sleep?
  6. Have you changed your nutritional habits?
  7. Have you gained or lost a lot of weight since moving here?

What you can do to help your body adjust to the new environment?

  1. Go for a 30-minute walk outside every day.
  2. Book a relaxation massage
  3. Practice mindfulness
  4. Listen to quiet music
  5. Practice active meditation
  6. Practice a relaxation method regularly such as Progressive Muscle Relaxation.
  7. Eat more vegetables and protein, reduce alcohol, caffeine and nicotine.

Progressive Muscle Relaxation

Progressive Muscle Relaxation is a guided exercise where you tense and release muscles in your body either sitting or lying down. It is proven to have a relaxing effect on the body and helps you into deep relaxation. It is best practiced daily at the same time of day (for example after lunch).

 

http://www.youtube.com/watch?v=HFwCKKa–18

 

CD in English

http://www.amazon.com/Progressive-Muscle-Relaxation-Minutes-%20Total/dp/B000YOZKRK

 

Active Meditation

http://www.osho.com/meditate/active-meditations/why-active-meditations