Thriving in Transition: Part 3 – Balance Outside Work
1. Intro
For many expats, work isn’t just about career growth; it’s also about maintaining a visa or work permit, supporting extended family needs, or rebuilding a solid foundation in a new country. With fewer local networks and less awareness of employee rights in Germany, many foreigners also end up putting in extra time at work.
That effort can lead to recognition and potentially faster advancement, but it also carries risk. A 2024 report from a major global insurer reported that four in every five (80%) expat employees are experiencing negative mental health symptoms as a direct result of their working environment, and non-native employees are 22% more likely than natives to attribute their mental health challenges to working factors.
Work may have brought you to Berlin, but your life in Berlin can certainly be much more than your job. Here are some ways to cultivate a life that includes balance beyond work when settling into an expat life in Berlin.
2. Respect Berlin’s Rhythm
Flexible hours and slower mornings are part of the local culture. The German workweek averages 34.4 hours, and with a higher rate of part-time employment, Berliners in particular often work fewer hours.
There’s no need to plug in to the office on a public holiday, as long as you’re on a German work contract. In addition to public holidays, Germans treat the end of the workday (Feierabend) and Sundays as sacred unplugging time. Don’t expect businesses to have extended hours, and give yourself permission to unplug at the end of the workday or on the eve of a longer holiday
Tip: Embrace the pause. Create your own Feierabend rituals and take weekends seriously. The work can wait.
3. Tend to Your Health Proactively
Health and well-being can be major challenges for expats, who are often unfamiliar with German systems and need to extend extra effort to access care.
—Don’t wait until you’re sick to find a general practitioner (Hausarzt) through personal referrals, your health insurance provider’s recommendations, or search platforms like Jameda or Doctolib. Look for providers that accept public insurance and speak your preferred language.
—In case you do get sick and need to be away from work, go straight to the doctor. Check your employer’s policies to make sure you have a sick note from a doctor within the required timeframe (often the second or third day), and don’t be surprised if the doctor encourages you to excuse yourself for a full week (or more!) for recovery. Outside of a doctor’s standard opening hours, you can call 116 117 to access non-emergency care.
—On top of the strong local culture of regular “sport,” nature, and movement to support your well-being, you can also explore coaching or community-based support to help navigate transitions and care for your emotional wellbeing, especially when far from your familiar networks.
Tip: Don’t wait for burnout. Support systems such as medicine, mental health, coaching, and community resources can be key allies in transition. Many of these professionals may have resettled themselves and understand your challenges.
4. Nurture Relationships Outside of Work
Long-term studies have validated that relationships are the number one predictor of life satisfaction.
—While workplace connections can contribute immensely to the satisfaction you experience at work, it’s also essential to connect with people outside your workspace and family system. Consider meetups, language schools, and social networking events as opportunities to also seek connection.
—You might also opt to be a regular at a cafe, bar, or restaurant in your neighborhood. If you manage to integrate yourself into a Stammtisch (regular gathering) ritual and have a drink or table waiting for you or your group, you’ll know you’ve integrated well.
—For anyone keen to learn the German language or upskill in other ways, lifelong learning is enshrined in the German constitution and can offer opportunities to make connections. Explore local course catalogs, also as a possible way to meet and develop relationships with people who share common interests. (You might never expect to meet your best friend in a German class, but admittedly, my own German teacher and I have joined each others’ birthday gatherings more than once.)
Tip: The Volkshochschulen (VHS) in each Berlin district provide access to affordable (sometimes free!) courses supporting cultural and social integration as well as professional development.
5. Adjust to Berlin’s Social Norms
Although many folks are willing to help you settle into Berlin, Germans are not exactly known for having a friendly, inviting disposition. While you can trust that it’s nothing personal when you’re on the receiving end of a downward-drooping smile (the infamous Berliner Schnauze), there are a few places in particular where you’re better off to not to expect any warmth or softness.
—German grocery store clerks have been compared to Olympic athletes competing for the fastest scanning speed. You’re part of the competition; be prepared to bag your groceries, pay, and get out of the way, without any small talk or connection. Take your groceries and don’t leave your pride at the Kasse.
—Whether by appointment or by coincidence, interactions with local authorities or public transit (BVG) ticket inspectors are equally unlikely to be friendly or jovial. Stick to business, and plan to refill your social battery elsewhere.
Tip: Be kind to yourself after tough interactions. Vent, reset, and reengage when you’re ready.
6. Honor the Seasons and Your Needs
Seasons here may be different from seasons you’re used to, and it helps to know your environment and your needs to maintain external and inner balance.
—Berlin has ample green spaces in its abundant parks, surrounding lakes, and plentiful Innenhof courtyards. Whether heading to Tempelhofer Feld, Grunewald, or a more central city park like Tiergarten, equip yourself with a picnic blanket and a mid-season jacket (Übergangsjacke, of course there’s a German word for that!) to enjoy venturing outside through spring, summer, and fall.
—While Berlin is notorious for having “long, grey winters,” there are moments of blue sky and sunshine throughout the year. As fall creeps into winter, you might notice your energy and mood depleting, especially if you made a major climate shift in your move to Berlin. As soon as you notice lower energy or mood drops in the fall, start taking Vitamin D supplements, which are available in a pharmacy (Apotheke) or household shops like DM, Rossmann, and Budni, or consider other Nordic solutions like fish oil.
—At any time of year, allow yourself the flexibility to take breaks and catch some fresh air when the weather suits you best. A reasonable 30-minute-plus lunch break gives you ample opportunity to both eat and take a short walk (Spaziergang) before returning to work or to have a walking meeting with a colleague in less formal workplaces.
Tip: Supplement Vitamin D when the sun is low (always consult a professional first), visit parks year-round, and let nature remind you that stillness has its place too.
7. Define Your Own Version of “Balance”
The lifestyle of other expats or locals’ preferences might not be the same as how you find your balance in Berlin. In addition to work or the primary reason that brought you to Berlin, consider: what are the “pillars” that you want to include in your life? What combination of experiences help you feel grounded and stably settled? The “Wheel of Life” can be a valuable tool to reflect on different areas of your life.
While settling in, work may be the primary source of structure and social connection. It can be easy to overemphasize job security and career advancement, but Berlin offers space, literally and figuratively, to rebuild a life on your terms. Take time to familiarize yourself with local customs, so that you can both integrate and honor your own needs.
Conclusion
Transitions are also easier with a supportive network. If you’re curious to get support tailored to your situation, be sure to check the experts in the WelcomeBerlin Marketplace. Alongside my own near-decade navigating the German system as an outsider, I’ve coached dozens of expats through transitions like these, helping them not only understand their rights, but reclaim confidence, clarity, and direction. It helps to have support when living outside your comfort zone.
Author: Stephen Nock —ICF ACC-certified coach, certified yoga instructor, and grew professionally working in tech start-ups in the US and Germany. Find him on the WelcomeBerlin Marketplace.
Stephen Nock
Stephen Nock is a certified coach based in Berlin, where he moved from the US in 2017. After 12 years working in global tech start-ups, Stephen supports individuals and workplace teams navigating change and uncertainty to get back to calm decision making. In his free time, he enjoys baking, exercising outdoors, and practicing yoga. Contact him to explore team-building and work/life coaching opportunities, whether AVGS-funded or not.
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