Coping Mechanisms
Moving to a foreign country, living by yourself, and starting a new job can be stressful and isolating. Even when things are generally good, sometimes things do not go the way you were hoping. Stress may not materialize immediately and it can come in many shapes. For some, it affects sleep or appetite. Others may feel depressed. Although seeking professional help is always a good option when facing more serious mental health concerns, here are some general tips that can increase your resilience and overall health.
Live a Balanced Life
Alongside many things that come with starting a life in a new country, what may have been a balanced lifestyle in your home country can feel different in Japan. Also, activities that were once second nature may take additional effort and there is more background stress. Re-balancing your life means examining several key areas and (re)establishing boundaries.
Keep a diary, speak with others regularly, do things that feel good and remember to treat yourself sometimes. Make a list of the things about Japan that excite you and what goals you have. Refer to it when things feel difficult and to remind yourself of the progress you are making. Keep a list of achievements, both professional and personal, to help offset the negative days and also for future career searching.
Learn new things (and give yourself credit for all the new skills you are mastering by simply being in a new place). Find a club or group to join—do not fret if there is not one in your area. Japan is very easy to travel and there are a lot of online groups as well. Keep practicing your Japanese and take advantage of communicating with native speakers. Do not just study from textbooks!
Exercise, eat, and sleep well. Sunlight and fresh air go a long way. Make sure to keep yourself and your space clean and organized. See the Healthy Habits section below for more info.
The amount of socialization each person needs is different, but it is important that everyone has some meaningful social connections available to them. Find the right combination of online and in-person, local and back-home connections to feel supported and balanced. Do not be afraid to ask other JETs, people at your workplace, and those in your new community for activity or group recommendations! Older members tend to know a lot of ways to become engaged in the community so befriending a few of them will definitely be beneficial to your overall socialization schedule.
Whether spirituality for you is social or individual, there are plenty of ways to continue your practices from home or experience new ones in Japan. Most areas have a small Christian community. There are national JET–and non-JET–Muslim, Jewish, and Christian associations. Some cities have mosques and/or synagogues. More and more JETs are also practicing pagans so if you feel comfortable doing so, consider trying to reach out to them for some support. There are numerous temples and shrines throughout Japan and other meditative practices such as yoga or forest bathing as well.
Staying Connected Abroad
Unlike your JET super-senpai, long-distance calls on a landline are not the easiest way to stay in touch with everyone outside Japan. If your family and friends back home are relationships you miss, make use of the many tools available. Just be aware that the time difference may make chatting as often as you are used to a little more difficult. Make use of your smartphone’s clock to add clocks that match the time zones of your loved ones. It will save you from having to calculate time differences every time you want to chat. In addition, consider having a set time to call family and friends, such as on your way to work or while making dinner.
Diet
Balanced diet
Having a balanced diet is key. Although Japanese food is often healthy, there is a big difference between seasonal dishes with lots of vegetables and conbini fried chicken. Try to avoid relying on the all meat-and-carbs.
Cooking for yourself is one way to control the balance of foods you are eating as well as the cost of your meals. Be careful not to purchase too many ingredients at once. There is less storage space in Japanese kitchens and food will spoil quickly in the summer heat.
Cooking recipe sites
Vegan/Vegetarian
Vegan/Vegetarian options may not be as common as you expect. There are increasingly more soy-based options at the supermarket. Often the base or stock for a dish is fish dashi. Be aware that fish is not considered a meat, so meat-free does not mean vegetarian-friendly.
Food allergies and restrictions
Food allergies and restrictions may be difficult to navigate in Japan. If you have certain foods you cannot eat (either for health, religious, or personal reasons) be sure to double-check with restaurant staff and read food labels carefully. Many foods contain ingredients that you may not expect.
Changes in food, environment, and lifestyle often lead to changes in weight (losses and gains). Now is a good time to set new habits if you want to control the possible changes.
With the summer comes high heat and higher humidity. This hellish combination can cause natsu-bate (lit. “be worn out by summer”) and heat stroke. You may find that exercise is more demanding and your appetite changes. Making sure to eat a balanced diet and staying hydrated is especially important during this time. Eating and exercising earlier in the morning or in the evening may help. Japan also has a number of “diet” foods and sports gels that contain supplements and may be easier to eat.
Hygiene
Japan has a great variety of soap, cosmetics, and hygiene products. If you want specific products from home, iHerb or Amazon may be able to help. Other products are sold under a different name here (i.e., Head & Shoulders is H&S)
The Japanese store Mujirushi has a range of hygiene and cleaning products that contain minimal ingredients.
Because of the change in climate (and possibly stress), you may see a change in your skin or hair. There is a lot of info available online, but make sure to check its authenticity.
Some people find that a showerhead that can be filled with vitamin C powder reduces hair changes.
Antiperspirant is hard to find, whereas deodorant can be found almost everywhere.
The types of deodorant found in Japan are different. Roll-on alcohol-based and spray deodorants are the most common. You can find cream deodorants as well.
Japanese people typically do not wear heavily scented products.
In the summer, you will see lots of cooling, scented wipes, and sprays that many people use in place of deodorant.
Over-the-Counter Drugs (OCD)
You can buy over-the-counter drugs (non-prescription drugs) at most drugstores and pharmacies. If you do not know how to ask for a specific item in Japanese, it is a good idea to show them a picture. They might even be able to recommend different brands or products. You can also ask your co-workers or Japanese friends for advice. If you cannot find what you need, try visiting a doctor as many things are prescription only.
Here are some common drugstore chains you may find:
Tattoos
Tattoos historically have a huge stigma in Japan as they are associated heavily with gangs.
Click here to find tattoo-friendly onsen across Japan. If your tattoo(s) is not overly conspicuous, most places are flexible.
