Habits at the physical level (body, health, energy)

This is the foundation on which everything else is built. Without physical resilience, it is difficult to adapt, build connections, and keep a clear mind. It is the body that first reacts to the stress of moving, and it is through it that we can regain control and confidence.

The physical level is about "I take care of myself with my body so I can handle everything else".

If these habits are embedded - the immigrant is already standing on their own two feet.

Stably.

Consciously.

In body.

Habits that create physical harmony:

Daily walks and movement

• Walking at least 20-30 minutes a day helps reduce stress levels, improves mood and triggers the body's natural rhythms.

• It's especially important to explore a new space through the body - walk around the neighbourhood, notice details, breathe.

Eat regular and balanced meals

• Nutrition is not just about eating, but also about taking care of yourself on a basic level.

• It's important for an immigrant to create habits that sustain - even in the face of new food, products and rhythm.

• Principle: "I'm not on survival - I'm on supporting myself."

Maintaining water balance

• A simple but powerful habit: drink water regularly.

• It helps reduce anxiety, fatigue, headaches, and improve concentration.

• Especially important if you do a lot of walking, language learning, paperwork - the brain needs water!

Sleep regime

• Sleep is the main regulator of the psyche.

• Immigrants often find it difficult to adapt to the new time, noise, environment - the sleep regime is broken first.

• The habit of going to bed and getting up at the same time, evening rituals (tea, silence, cancellation of the phone an hour before bedtime) - restore the resource.

Visiting doctors and taking care of the body

• An immigrant often puts health "on hold" because of fears, language, finances.

• But knowing that you are registered in the system, that you can turn - reduces background anxiety.

• This includes massages, sports, rest, vitamins, and prevention. The body is your ally in your new life.

Household cleaning and hygiene

- The habit of keeping your surroundings clean gives you a sense of control and order.

- A clean space reduces irritability, improves concentration and simply makes life more comfortable.

- This is especially important in a new environment where everything is changing - the home becomes an island of stability.

Proceedings of the All Portugal Event conference "Personal Reboot"

---