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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.

Published: 19 July 2019 04:00 CEST
Updated: 4 September 2023 15:19 CEST
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.

 

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LIVING IN ITALY

How much should you pay for a ‘sworn translation’ in Italy?

There are several types of documents for which you might need a ‘traduzione asseverata’ in Italy, with costs varying depending on the language, length and complexity of the original text.

Published: 16 September 2024 14:57 CEST
How much should you pay for a 'sworn translation' in Italy?

Under Italian law, a sworn translation (traduzione asseverata or giurata) is an official procedure certifying the legal validity of a translation of a document holding judicial or administrative importance.

What sets sworn translations apart from other types of translation is that they are authenticated by a court official or notary following an oath in which the relevant translator vouches (and takes legal responsibility) for the accuracy and veracity of the translation. 

Sworn translations may be required when presenting legal documents such as notarial deeds, birth, death or marriage certificates, criminal or medical records and academic qualifications to official authorities (for instance, town hall officials, law enforcement authorities or immigration offices).

Unlike in other European countries, including Spain, sworn translations in Italy don’t necessarily require translators to be accredited by an official body. 

That said, authorities generally advise the public to refer exclusively to qualified professionals registered with the Technical Court Consultants Register (Albo dei Consulenti Tecnici di Ufficio, or CTU) or with the List of Experts and Professionals (Ruolo di Periti e Esperti) from the local Chamber of Commerce (Camera di Commercio). 

A list of qualified translators for each provincial tribunal in Italy can be consulted here by selecting Albo CTU, the traduttori e interpreti category, the relevant tribunal and the language.

How much should I be paying?

There’s no simple answer to this question as costs depend on several factors, including the text’s original language, its length and complexity and the urgency of your request. 

Each translator is free to set their own rates, with most charging by page (though some may also charge per number of words).

The page rate in Italy generally ranges from €20 to €50 per page depending on the complexity of the text and the language of origin (translations from less common languages usually cost more due to a smaller pool of available translators).

If the translation is needed quickly (for instance, within one or two working days), you’ll likely be charged an additional fee. 

Once the translation is completed, the translator must appear in court (or in front of a notary) to take an oath in which he takes responsibility for the veracity of the translation. 

The process involves the application of a marca da bollo (revenue stamp) to the translation, which usually costs €16 for every four pages. 

The translator will include this sum in the total cost of their services. 

READ ALSO: EXPLAINED: How to get an Italian identity card

On average, the overall cost of a sworn translation from one of the main European languages (English, French, German, Spanish, Portuguese) to Italian ranges from €50 to €150 for short documents (less than four pages).

But costs can quickly go up to €300 or €400 for hefty files and dossiers.

How about ‘legalised’ translations?

Depending on the intended use of the document and its country of destination, a sworn translation may in some cases have to be ‘legalised’ (legalizzata) by Italian authorities (usually by Prefecture officials or the Public Prosecutor’s Office in Italy, or Italian consular authorities abroad).

A legalised translation is generally required when official documents (e.g., birth, marriage and death certificates, school diplomas and degrees, agreements, etc.) need to be used in legal, administrative, or government procedures in a country other than the country which issued them. 

In short, it certifies the status of the officials who signed the translation and the authenticity of their signatures, making the document valid in a foreign legal system.

For countries that are signatories to the Hague Convention of 1961, the legalisation process is simplified by an Apostille – a stamp that confirms the authenticity of the relevant document/s, allowing them to be valid without need for further legalisation.

The costs of both legalisation and Apostille procedures vary depending on the issuing authority.

READ ALSO: What is Italy’s marca da bollo and how do you get one?

Italy’s Prefecture offices require the payment of a €16 marca da bollo in both cases, though there are a variety of exemptions.

Share your own advice, experience or questions on the subject of getting a sworn translation in Italy in the comments section below.

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