Well-being Abroad: How Interns & Trainees Can Thrive in Austria

How to Stay Balanced, Healthy, and Happy During Your Austrian Adventure

Starting a new chapter abroad as an Intern or Trainee in Austria is a rewarding and transformative experience. Between adjusting to a new culture, navigating your role, and exploring your surroundings, it’s easy to forget one important thing: your well-being.

Taking care of your mental, emotional, and physical health is essential — not just to get through your stay, but to fully enjoy and grow from it. This guide offers simple, practical tips to help you stay balanced and make the most of your time in Austria.

Embrace the Adjustment Period

Living in a new country can bring moments of wonder and moments of doubt — both are normal. You may feel excited, homesick, curious, overwhelmed, or even lonely at times. That’s all part of cultural adjustment.

What helps:

• Be patient with yourself — adaptation takes time.

• Acknowledge your feelings instead of ignoring them.

• Stay in touch with loved ones from home, but give yourself space to form local connections.

• Keep a journal or voice notes — reflecting helps you track growth.

Take Care of Your Mental Health

Just like your physical health, your mental health deserves care and attention.

Supportive practices:

• Establish a calming routine — morning walks, mindful breathing, or reading before bed.

• Use wellness apps like Headspace, Insight Timer, or Calm for guided meditation or stress relief.

• Reach out if needed — many Austrian cities offer English-speaking counselors. Your program sponsor can help connect you.

  
  

Pro tip: Feeling off for a few days is okay. If it lasts longer, don’t hesitate to seek support — it’s a strength, not a weakness.

Stay Physically Active

Exercise isn’t just good for your body — it’s a proven mood booster.

Ideas to get moving in Austria:

• Explore your city on foot or by bike — Austria is walkable and beautiful, even in winter.

• Try local winter sports: ice skating, skiing, or sledding are both fun and cultural.

• Join a local fitness class, yoga studio, or gym. Many offer short-term or student-friendly options.

• Check for university sports programs that are open to the public.

• 
  

Even short daily walks in fresh air can make a big difference.

Eat Well and Stay Nourished

Food is fuel — and comfort. While it’s fun to try new Austrian dishes, don’t forget to balance your meals.

Tips for mindful eating:

• Cook when you can — simple home-cooked meals can feel grounding.

• Try local specialties like Käsespätzle, Germknödel, and seasonal soups — but add fresh veggies and fruits to your diet, too.

• Don’t skip meals, especially during busy workdays.

• Missing food from home? Visit international markets — many Austrian cities have great options!

Bonus: Cooking a dish from your home country is a great way to connect with colleagues and share your culture.

Build Your Community

Feeling isolated is common when abroad — but connection is key to emotional well-being.

Ways to connect:

• Attend events through your internship host or cultural exchange program.

• Look for language exchange meetups (SprachTandem), intern groups, or expat communities.

• Join clubs or hobby groups — hiking, art, sports, or book clubs are a great place to meet people.

• Invite someone for coffee and cake — a beloved Austrian tradition (don’t miss Sachertorte or Apfelstrudel).

Keep Growing — Inside and Outside of Work

Your internship is a learning opportunity, but so is everything outside of it.

Try this:

• Learn a few German phrases — locals appreciate the effort.

• Set small personal goals: visit a new place each month, read a local author, or learn to cook something new.

• Reflect on your growth. What have you learned about yourself since arriving?

Remember: You don’t need to be perfect. Progress is enough.

Be Kind to Yourself

There’s no "right" way to be an intern abroad. Everyone’s experience is unique.

Give yourself grace:

• Some days will feel amazing, others might feel tough — both are valid.

• Celebrate small wins: asking for help in German, navigating public transit, or having a meaningful conversation.

• Focus on what you can control, and let go of the rest.

A Healthier, Happier Stay in Austria

Your time in Austria is more than just work experience — it’s a life experience. Prioritizing your well-being allows you to be present, make meaningful connections, and truly enjoy your journey.

So, take a breath. Go for a walk. Try something new. And remember — you’re growing in more ways than you realize.