Perception vs. Reality

A study published in Health Psychology that tracked 30,000 adults in the United States for eight years started by asking people. “How much stress have you experienced in the past year?” They also asked, “do you believe that stress is harmful for your health?” Then they looked at public death records to find out who had died.

If we explore the bad news first, people who experienced a lot of stress in the previous year had a 43% increased risk of dying. However, this was only true for the people who also believed that stress is harmful for your health. People who experienced a lot of stress, but did not view stress as harmful, were no more likely to die than anyone else.

In fact, they had the lowest risk of dying of anyone in the study, including people who had relatively little stress.

Researchers now estimated that over the eight years of tracking deaths, 182,000 Americans died prematurely, not from stress, but from the belief that stress is bad for you.

This study has raised the question. Can changing how you think about stress make you healthier? It appears the science says that it can. When you change your mind about stress, you can change your body’s response to stress.

Rethinking the stress response

To explain how this works, a study was designed to stress participants out, aptly called “The social stress test”. Participants went into a laboratory and were told to give a 5-minute impromptu speech on their personal weaknesses to a panel of expert evaluators sitting directing in front of them. To make sure they felt the pressure, bright lights and a camera were also in their face. The evaluators were trained to give discouraging, non-verbal feedback. Part two of the test, involved counting backwards in increments, where the evaluator was trained to harass the participant whilst doing it. The impact was likely to induce faster breathing, a pounding heart and maybe breaking into a sweat. Normally, we interpret these physical cues as anxiety, or signs that we are not coping very well with the pressure.

However, what if someone viewed them as signs that their body was energised and just preparing to meet this challenge? Now that is exactly what participants were told in this study conducted at Harvard University. Before they went through the social stress test, they were taught to rethink their stress response as helpful. Their pounding heart is preparing them for action. If you are breathing faster, it is no problem. It is getting more oxygen into your brain.

Packing your mental wellbeing alongside your passport has never been more essential. As borders reopen and the world embraces nomadic living, maintaining mental health while traversing time zones presents unique challenges. Whether you're a seasoned expat or planning your first extended stay abroad, this guide offers fresh perspectives on nurturing your psychological wellness whilst on the move.

Understanding Travel's Impact on Mental Health

Travel impacts our minds in fascinating ways. The initial excitement of exploring new places—that delicious anticipation of adventures to come—releases dopamine, our brain's feel-good chemical. Yet the same journey that thrills us can also throw our internal systems into disarray.

Jet lag doesn't just make you tired; it temporarily rewires your entire biological clock. Your body might be in Barcelona, but your brain thinks it's still in Birmingham, creating a disconcerting disconnect that affects everything from sleep to mood regulation.

"Travel whiplash" describes that peculiar emotional state where excitement and disorientation dance together. One moment you're marvelling at ancient architecture; the next, you're overwhelmed by menu options in a language you barely understand. This constant cognitive stretching can be invigorating but exhausting.

The Expat Emotional Cycle

If you've relocated abroad, you might recognise the emotional rollercoaster that follows. The honeymoon phase—where everything feels magical and Instagram-worthy—inevitably gives way to the frustration stage, where cultural differences become irritations rather than charming quirks.

"Why can't they queue properly?" you might find yourself muttering, or "Is a decent cup of tea too much to ask?" These seemingly minor frustrations often mask deeper feelings of disconnection and identity confusion. Who are you without your familiar context? How do you belong in a place where you're always somewhat "other"?

Practical Strategies for Mental Wellness Abroad

Create Portable Rituals

Establish small, transportable practices that ground you regardless of location. Perhaps it's a five-minute morning meditation, a bedtime reading ritual, or a weekly video call with loved ones. These micro-habits create psychological continuity amidst changing landscapes.

Build Your Emotional First Aid Kit

Just as travellers pack paracetamol and plasters, consider your emotional first aid needs. This might include downloaded episodes of your favourite comforting show, playlist of songs that boost your mood, or contact details for mental health professionals who offer virtual consultations.

Embrace the Local Mental Health Philosophy

Different cultures approach mental wellbeing through fascinating lenses. In Denmark, "hygge" celebrates cosy contentment; Japanese "forest bathing" recognizes nature's healing power; Mediterranean cultures prioritize communal meals as emotional nourishment. Rather than clinging exclusively to familiar approaches, sample local wellness wisdom.

Find Your Community

Loneliness amplifies all other stressors. Seek connection through expat groups, language exchange meetups, or community classes. Remember that vulnerability—admitting you're struggling to find your footing—often creates the most meaningful connections.

Practice Self-Compassion

Travel and relocation are genuinely challenging. The glamorised version of expatriate life rarely acknowledges the profound courage required to rebuild your life elsewhere. Treat yourself with the same kindness you'd offer a friend navigating unfamiliar territory.

The Future of Mobile Mental Health

The landscape of mental healthcare continues evolving to serve mobile populations. Virtual therapy platforms connect you with professionals across time zones, while AI-powered applications offer tailored support between sessions. Community-based digital solutions create psychological safety nets for travelers, ensuring you're never truly alone in your struggles.

Remember, taking care of your mental health isn't a luxury—it's essential infrastructure for meaningful travel experiences. By acknowledging challenges and implementing supportive strategies, you can explore the world while keeping your inner landscape equally nurtured.

• Consume Probiotics

Probiotics are live microorganism that you can eat. Fermented foods like kimchi, kefir, yoghurt (with “live” or “active” cultures) and sauerkraut contain beneficial bacteria such as Lactobacillus and Biffidobacterium, which already live in your gut and help maintain balance.

• Exercise regularly

When thinking about the health of our gut we usually think about what we are directly putting into our gut (food and drink). However, regular daily exercise plays an important role in keeping the gut moving along and improving blood flow to the gut.

• Limit Alcohol & Ultra-Processed Foods

To protect the microbiome, you can reduce your intake of both alcohol and processed foods. Alcohol disrupts beneficial bacteria and can damage the gut lining. Ultra-processed foods (UPFs) are any type of food that has been processed with ingredients that you would not find in your kitchen pantry. Found in up to 70% of supermarket products, UPFs include not just snacks and sugary drinks, but also cereals, meat alternatives and ready meals. Studies show these additives can disturb the delicate balance of the microbiome and promote inflammation.

Cashless Healthcare: How Technology is Revolutionizing Claims in 2025

Remember the days of submitting paper claims, waiting weeks for reimbursements, and navigating endless bureaucracy after a medical appointment? The cashless healthcare revolution has transformed this experience, making it as seamless as ordering your favourite takeaway.

The Digital Transformation of Healthcare Claims

The healthcare technology landscape has evolved dramatically, with digital claims processing becoming the new standard. Today's insurance technology solutions have eliminated the traditional paper trail, replacing it with intuitive digital pathways that process claims in real-time.

Modern claims automation systems utilise sophisticated algorithms and artificial intelligence to validate claims almost instantaneously. Rather than waiting anxiously for weeks, patients now receive immediate confirmation of coverage and approval before they even leave the doctor's office.

The Patient Experience Reimagined

Picture this: You walk into a clinic, tap your mobile device at reception, and by the time you're seated in the consultation room, your insurance details have been verified and pre-approved. This frictionless experience is what healthcare innovation has delivered.

The beauty of cashless claims lies in its simplicity. Through secure biometric authentication, your identity is verified without paperwork or plastic cards. Your digital health wallet contains all necessary insurance information, medical history, and payment capabilities, creating a truly paperless healthcare experience.

Mobile health apps now serve as command centres for managing your entire healthcare journey. These platforms connect directly to insurance portals, allowing for real-time coverage checks, claim tracking, and instant notifications about your claim status.

Beyond Convenience: The Wider Benefits

The shift to automated claims processing has reduced administrative costs significantly for healthcare providers and insurers alike. These savings ultimately translate to more competitive premiums and expanded coverage options for consumers.

Telemedicine integration with cashless systems has been particularly transformative. Virtual consultations now seamlessly connect to your insurance coverage, with claims processed automatically while you're still on your video call with your doctor.

For those managing chronic conditions, digital health platforms coordinate care across multiple providers while ensuring continuous coverage verification. This integration means you can focus on your health rather than paperwork.

Addressing Privacy and Security

Of course, the healthcare digitalisation journey hasn't been without challenges. The industry has responded with robust data encryption and blockchain technology to secure sensitive medical and financial information.

Regulatory compliance has evolved alongside these technological advances, with frameworks now specifically designed for digital healthcare claims. These regulations ensure that convenience never comes at the expense of data protection or patient rights.

What's Next for Cashless Healthcare?

The future of healthcare claims is moving toward even greater personalisation. Predictive analytics will soon anticipate potential health issues and proactively ensure appropriate coverage is in place before you even need to make a claim.

As wearable health devices become increasingly sophisticated, they're being integrated into insurance ecosystems, allowing for real-time health monitoring that can trigger preventive interventions covered by your insurance plan.

The days of confusion over coverage, surprise bills, and reimbursement delays are rapidly becoming a distant memory. The healthcare revolution continues to accelerate, making the insurance aspect of healthcare virtually invisible to the patient—exactly as it should be.

Whether you're receiving routine care or managing complex health needs, the cashless healthcare experience represents what insurance should always have been: protection that works quietly in the background, letting you focus on what truly matters—your health and wellbeing.

2 – Singing or humming

Carpool karaoke is not just fun, it activates your vagus nerve. That is because four branches of the vagus nerve run through your neck. When you sing loudly, your vocal cords vibrate, stimulating your vagus nerve. So, if you needed an excuse to sing more, now you have got it! Not a fan of singing? No worries. Humming a tune creates the same vibrations and can have a similar effect.