Relocating to a new country is both exciting and challenging. For many, including me, it involves navigating a different language, culture, and social norms, all while building a new life. With its unique blend of individualism, strong social welfare, and emphasis on equality, Finland presents its own set of opportunities and hurdles for foreigners. One powerful tool that can transform the experience of living in a new country, like Finland, is gratitude.

Scientific research shows that practising gratitude can improve mental well-being, foster social connections, and even enhance resilience in the face of challenges. For foreigners adapting to life in Finland or any new country, gratitude can be a cornerstone for emotional and social stability (Emmons & McCullough, 2003; THL, 2023; Oyeyiola, 2023). As someone who moved to Finland over 20 years ago, I have experienced the full spectrum of emotions that come with settling in a new country. The initial culture shock, the struggle to learn the language, and the adjustment to a more individualistic society were not easy.

However, practising gratitude transformed my perspective. I began to appreciate the quiet beauty of Finnish winters, the reliability of public services, and the kindness of colleagues who patiently helped me navigate the Finnish work culture. Volunteering in my community and organizing cultural events gave me a profound sense of purpose and belonging.

Today, I look back on my journey with immense gratitude - for the lessons learned, the relationships built, and the opportunity to grow in a country as unique as Finland.

Understanding Gratitude and Its Impact

Gratitude is the act of recognizing and appreciating the positive aspects of life, even amid adversity. Studies in psychology, such as those by Robert Emmons and Michael McCullough (2003), reveal that gratitude is linked to:

• Improved Mental Health: Regularly practising gratitude reduces symptoms of depression and anxiety.
• Better Physical Health: Gratitude is associated with improved sleep, reduced stress, and a stronger immune system.
• Enhanced Social Bonds: Expressing thanks strengthens relationships and fosters a sense of belonging.

For immigrants, these benefits are invaluable. Adapting to a new country can bring feelings of isolation and cultural dissonance. Gratitude can help reframe these experiences, allowing newcomers to focus on growth, connection, and opportunity.

Gratitude activates neural circuits associated with reward and motivation, such as the medial prefrontal cortex (Kini et al., 2016). This activation helps regulate emotions and fosters optimism. For immigrants, these benefits can buffer against the stress of acculturation.

Research also shows that gratitude enhances social bonding by promoting prosocial behaviour (Algoe, 2012). In Finland, where relationships often take time to develop, expressing gratitude can help build trust and deepen connections with locals. Gratitude is the act of recognizing and appreciating the positive aspects of life, even amid adversity.

For immigrants, these benefits are invaluable. Adapting to a new country can prevent feelings of isolation and cultural dissonance. Gratitude can help reframe these experiences, allowing you to focus on growth, connection, and opportunity.

The Challenges of Living in Finland as a Foreigner

Finland is renowned for its high quality of life, excellent public services, and breathtaking natural beauty. However, as with any country, adapting to life here has its challenges:

• Language Barriers: Finnish is notoriously difficult for non-natives to learn, making communication a significant hurdle.
• Cultural Differences: Finland’s highly individualistic society, combined with its reserved social norms, can feel isolated from those from collective or expressive cultures.
• Winter and Loneliness: The long, dark winters can be a stark contrast to sunnier climates, contributing to seasonal affective disorder and homesickness.

Amid these challenges, gratitude can shift the focus from what’s missing to what’s available. To cultivate gratitude as a foreigner living in Finland, I would suggest the following to help you excel despite the challenges:

• Appreciate Small Wins: Learning a Finnish phrase, navigating the public transport system, or surviving your first winter are all victories worth celebrating. Acknowledge these milestones and give yourself credit for adapting. Furthermore, the fact that you are in Finland is something to be appreciated. Just know that the journey is set and the future is bright.
• Embrace Finnish Nature: Finland’s natural beauty is awe-inspiring. Gratitude for the pristine lakes, forests, and even the magical Northern Lights can instil a deep sense of appreciation for your new environment. As one wise man said, we are a product of our environment. Learning where we are helps us to cultivate the right attitude for adaptation.
• Focus on Support Systems: Whether it’s a friendly neighbour, a language tutor, or a colleague who helps you navigate Finnish customs, recognizing the support you receive strengthens your connections and sense of community. Another way to find a support system is by joining various mentoring programs and events. These events would help you find social networks and people with common ideas/activities. These individuals could further guide you and give you tips on surviving in Finland.
• Participate in Finnish Culture: Gratitude can also stem from engaging with local traditions. Participating in sauna culture, savouring Finnish foods like karjalanpiirakka (Karelian pasties), or attending events like Vappu (May Day) can help you feel more connected.
• Keep a Gratitude Journal: Finally, writing down three things you’re thankful for each day can shift your mindset. It could be something as simple as enjoying a warm cup of coffee or as significant as finding a new job.

In a nutshell, living in a new country like Finland is a journey of discovery, resilience, and adaptation. While challenges are inevitable, gratitude provides a powerful lens to view your experiences positively. It helps you focus on growth, foster connections, and embrace the opportunities around you.

By practising gratitude daily, you can transform challenges into stepping stones and create a fulfilling life in your new home. Whether it’s appreciating the beauty of Finnish nature, celebrating your small victories, or building meaningful relationships, gratitude is the key to thriving as a foreigner in a new country.

References

Algoe, S. B. (2012). Find, Remind, and Bind: The Functions of Gratitude in Everyday Relationships. Social and Personality Psychology Compass, 6(6), 455–469.

Emmons, R. A., & McCullough, M. E. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology, 84(2), 377–389.

Finnish Institute for Health and Welfare (THL). (2023). Mental Well-Being in Finland. Retrieved from THL.fi.

Hofstede Insights. (n.d.). Country Comparison: Finland. Retrieved from Hofstede Insights.

Kini, P., Wong, J., McInnis, S., Gabana, N., & Brown, J. W. (2016). The Role of Gratitude in Predicting the Neural Correlates of Emotional and Motivational Tendencies. Social Cognitive and Affective Neuroscience, 11(8), 1231–1239.

Oyeyiola, F. (2023). The Tri Assessment Factor Pyramid: A Model for Internationals (Students) Integration into Finland. Energia, VAMK Online Newspaper. http://urn.fi/URN:NBN:fi-fe20231220156055