SHARE
COPY LINK
PRESENTED BY AXA

Five mindfulness practices for expats

Moving abroad offers an exciting opportunity to live a happier and healthier life. But how can you make sure that you’re enjoying the experience to its fullest? That’s where practising mindfulness can help.

Five mindfulness practices for expats
Photo: Pixabay

According to psychological health expert, Eugene Farrell, mindfulness is all about being fully present and aware of your surroundings. By practising mindfulness daily, you can enjoy the scientifically-proven benefits it can have on your overall wellbeing. 

“Being mindful is one of the most ancient practices around the world and is practised by Buddhist monks. Its simplicity and effectiveness make it the perfect antidote to the demands of 21st Century life. Some small steps in the right direction could be a step change in your life,” says Eugene.

Here are five top tips on how mindfulness can help you make the most of your new life abroad, brought to you by AXA – Global Healthcare and The Local.

1. Mindful walks

Photo: Clem Onojeghuo/pexels.com

Living in a new country means there are a lot of new places to discover. Mindful walks are a great way to explore the natural scenery or appreciate the culturally-rich architecture of your new home. Mindful walking is all about shifting your focus from stresses about the past and future, to the present moment. There are many ways to take a mindful walk, and as long as you are focussed on the moment – you are doing it right. 

One method of mindful walking is to take notice of the sights and sounds around you: “Focus on the colour of your surroundings, the movements of your body and any noises you can hear. Can you hear people, animals or children? Can you feel the sun or a breeze? Do you notice any smells? Notice how you move into different spaces,” suggests Eugene.

Find out how AXA’s health plans can give you peace of mind abroad

2. Mindful check-ins

Practising mindfulness can improve both our mental and physical health, which in turn can help us to improve our overall life – but it’s still important to have a sense of self-awareness and seek professional help when you need it. 

Regular doctor check-ups are important, even if just for peace of mind. With AXA – Global Healthcare, you can have access to the virtual doctor service, whenever you need it. Speak to a qualified doctor online or over the phone, 24 hours a day, from wherever you are.

3. Mindful eating

Photo: Kaboompics.com/pexels.com

One of the best parts of moving to a new country is trying the local food. Although enjoying a meal is important, mindful eating helps ensure you are eating right and making healthy choices. 

According to nutritionist Georgina Camfield, it’s important to listen to your body: “Eat when you feel hungry and stop eating when you’re starting to feel full. By only eating when you need to, you’re giving your body the rest it needs to regenerate cells and boost healthy gut bacteria, both of which will help digestion in the long run.”

4. Mindful sleep

Getting enough sleep can have a positive impact on your day by improving your mood. To ensure you get enough sleep, start by creating a sleep routine; this can be done by setting an alarm clock to remind you to get to bed, and try to avoid screen time at least two hours before bedtime.

Sports nutritionist Thomas Rothwell says: “Sleep should be spoken about in the same light as physical activity and nutrition when it comes to our health and wellbeing. To put this into perspective, poor sleep is associated with fat gain, diabetes, heart disease and reduced productivity and mental skills.” 

Get a quote for international health insurance with AXA

5. Mindful breathing

Photo: Kelvin Valerio/pexels.com

Adapting to life in a new country can be difficult. There’s so much to take in and at times this can be stressful. Mindful breathing is an easy and effective way to deal with stress and anxiety.

“The solution is to take time each day, say 10 minutes during your commute or with breakfast – to focus on your breathing. This will allow you to calm your mind and body from the daily grind, clearing your head to think differently,” says Eugene.

Looking after your health should always be a priority, especially when you’re adjusting to a new environment. Finding the right health insurance policy can put your mind at rest, making the whole process a little easier. To find out about AXA’s international health insurance visit their website today.

This article was produced by The Local Creative Studio and presented by AXA.

AXA Global Healthcare (EU) Limited. Registered in Ireland number 630468. Registered Office: Wolfe Tone House, Wolfe Tone Street, Dublin 1. AXA Global Healthcare (EU) Limited is regulated by the Central Bank of Ireland.

AXA Global Healthcare (UK) Limited. Registered in England (No. 03039521). Registered Office: 20 Gracechurch Street, London, EC3V 0BG, United Kingdom. AXA Global Healthcare (UK) Limited is authorised and regulated in the UK by the Financial Conduct Authority.

 

For members

LIVING IN SWITZERLAND

UPDATE: What are Switzerland’s rules for cannabis consumption?

Switzerland has a complicated set of rules for both medical and recreational cannabis consumption. Here's what you need to know.

UPDATE: What are Switzerland's rules for cannabis consumption?

Long prohibited and seen as a gateway drug with potentially dangerous impacts, countries across the globe have begun legalising cannabis in recent years. 

While the legalisation for medical use has been widespread, there have also been successful legalisation campaigns in several countries. 

The situation in Switzerland is also in flux and has been complicated by a range of recent changes.

Whether referred to as cannabis, marijuana or hemp, Switzerland’s Narcotics Act qualifies it as “a psychoactive substance”, with tetrahydrocannabinol (THC) being its most intoxicating ingredient.

The law specifies that “only THC is controlled under the Narcotics Act. Other active substances like cannabidiol (CBD) are not subject to the Narcotics Act as they do not have comparable psychoactive effects”.

Here’s what you need to know. 

Switzerland has legalised medical marijuana 

As of August 1st, the use of cannabis for medical purposes will be allowed in Switzerland

Patients who are medically prescribed the drug will no longer need to seek exceptional permission from the health ministry, as was the case prior to August 1st. 

Demand for cannabis-based treatments has risen sharply, with the health ministry issuing 3,000 exceptional authorisations in 2019.

The government “intends to facilitate access to cannabis for medical use for patients” and was therefore lifting the ban on its use for that purpose, it said in a statement.

The previous procedure involved “tedious administrative procedures”, said the ministry. “Sick people must be able to access these medicines without excessive bureaucracy.”

As of August 1st, “the decision as to whether a cannabis medicinal product is to be used therapeutically will be made by the doctor together with the patient” the government wrote

The sale and consumption of cannabis for non-medical purposes will remain prohibited.

READ MORE: Switzerland to lift ban on medical use cannabis

The new regulations could benefit thousands of people suffering from severe chronic pain, it added, including those with cancer and multiple sclerosis.

READ ALSO: Why Basel is about to become Switzerland’s marijuana capital

The law change will also mean that the cultivation, processing, manufacture and trade of cannabis for medical use will be subject to the Swissmedic regulatory authority, just as with other narcotics for medical use such as cocaine, methadone and morphine.

Legality of recreational cannabis is determined by the THC

THC of at least 1 percent is generally prohibited in Switzerland and use of products with this (or higher) content may be punishable by a 100-franc fine.

Of course, if someone is determined to smoke it, 100 francs may not be much a deterrent — but that’s a subject for another article.

“By contrast, possession of up to 10g of cannabis for personal use is not considered a criminal offence”, the law states, as long as it is not used by or sold to minors.

Italy's constitutional court has blocked the latest efforts to legalise cannabis.

Photo by Miguel MEDINA / AFP.

And, as with nearly everything else in decentralised Switzerland, “there are still considerable differences between cantons regarding implementation of the fixed penalty procedure”.

However, “cannabis flowers intended for smoking with a high proportion of cannabidiol (CBD) and less than 1 percent THC can be sold and purchased legally”, according to the legislation. 

That’s because, unlike the THC, cannabidiol “does not have a psychoactive effect”.

In other words, low-content THC and CBD will not give the “high” that recreational users seek.

When will Switzerland legalise recreational cannabis?

Currently, small amounts of recreational cannabis are tolerated in Switzerland.

“The decisive factor for classification as a banned drug is how much THC is contained in a cannabis product. If the THC content exceeds one per cent, the product is prohibited. Hashish is prohibited regardless of its THC content.”

As noted by the Swiss government, “If you are caught in possession of a small amount of cannabis (no more than 10 grams) for your own consumption, you will not be fined. In addition, if you supply (but do not sell) up to 10 grams to an adult, e.g. when sharing joints, you will not be fined.”

“If you are caught using cannabis, you may be given a fixed penalty fine of 100 francs.”

In June 2020, the National Council approved a plan to start cannabis trials for recreational use.

The experiments are to be carried out in Switzerland’s larger cities. Basel, Bern, Biel, Geneva and Zurich have all expressed interest in conducting the trials. 

The study seeks to find out how the market for cannabis works – and how to combat the black market. The social effects of legalisation will also be examined. 

At this point, no decisions have been made. However, Swiss authorities have set certain conditions in case recreational use is approved.

The National Council said if cannabis were to be legalised, it must be locally grown in Switzerland – and it must be organic. 

Health Minister Alain Berset noted that legalisation should benefit Swiss farmers even though “very few producers have experience in this area”.

READ MORE: Switzerland backs recreational cannabis trials – with one condition

Can you grow your own cannabis?

In truth, a number of people cultivate marijuana plants on their balconies or in their (secluded) gardens for their own personal use.

As it turns out, the law allows it, as long as it is a variety of the plant that does not have a narcotic effect — that is, the THC content must be less than 1 percent. 

By the same token, cannabis-based products with THC content of below 1 percent can be brought into Switzerland from abroad.

However, the import rules differ depending on the type of product  it is — flowers, seeds, extracts, oils, or other goods.

How much cannabis is consumed in Switzerland each year?

Precise numbers are hard to come by, but according to an article in Le Temps, which based its information on a medical study, about 100 tonnes are consumed in the country annually.

Cannabis remains the largest market in terms of volume: it represents 85 percent of drugs consumed in Switzerland, netting between 340, 000 and 500,000 francs per year.

READ MORE: Drugs and alcohol: Just how much do the Swiss consume?

SHOW COMMENTS