Helpful strategies for dealing with mental stress for those affected

Create activity and routine

Being active and structuring your day and week will give you security and control. Look for opportunities to resume familiar activities, e.g. by exploring sports opportunities.

Openness to new things

Interact with people in your new environment. Try to integrate the best of both worlds into your own. Avoid self-isolation. If possible, take advantage of free access to education and health services. If necessary, seek help with formalities and official visits (see offers of help below).

Social support 

Social support can help you cope better with stress. Bonding and belonging act as a source of strength. Therefore, try to get in touch with others and talk about your feelings and fears and get support (see support services below). Getting involved in something with others can also help you feel more self-efficacious.

Allow feelings

Create a space for emotions, preferably together with people in a similar situation. It is important not to suppress feelings permanently, but to express them through conversations or active movement, meditation, writing, painting, etc. and thus give them a protected space. 

Self-acceptance

Be proud of what you have achieved so far. Your own courage serves as an anchor in the minutes of self-doubt. Accept your weaknesses and mistakes, seek help when your breaking point is reached. Act according to your needs, not according to the expectations of others.

Forgive

Forgive yourself and others for mistakes and avoid hatred. Often writing down what happened helps to change your perspective. This helps you to process and reflect on what you have experienced.

Meaningful identity preservation

Practising routines, customs and practices from your home country ensures the continuity of your culture, religion and homeland. This helps you to feel a sense of familiarity even in a foreign country. This strengthens your self-efficacy and helps you feel more in control.

Faith/ Spirituality

Visiting churches and other places of worship or the power of prayer can also help to overcome current worries and fears.

Future perspective

Try to direct your actions and energies towards achievable short- and medium-term goals. Accept the present and direct your energy towards the future.