3) Mental Health (The Invisible Weight of Immigration)
Build meditation practice (train your mind)
Meditation isn't religious—it's mental training. Start simple: 5 minutes of mindfulness, focusing on your breath. When your mind wanders (it will), gently bring it back. That's the workout. For acute stress, use Box Breathing: inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds. Repeat 4 times. This activates your parasympathetic nervous system and calms you in minutes. Body scans help you notice where you hold tension—most people clench their jaw or shoulders without realizing it. For deeper practice, Vipassanā meditation builds equanimity—the ability to observe difficult emotions without being controlled by them. Some people pursue 10-day silent retreats (Goenka centers are free). One warning: intense meditation can surface buried trauma. If you have unprocessed trauma, work with a therapist alongside your practice. Don't go deep alone.
The HDHP is a modern strategy designed for young, healthy people who rarely go to the doctor.
- You pay the lowest possible monthly premium. In exchange, you have a very high deductible (at least $1,700 for an individual in 2026).
- These plans are the only ones that allow you to open a Health Savings Account (HSA). This is a tax-free bank account where you can save money specifically for medical bills. The money never expires!
- If you have an unexpected accident, you must be prepared to pay that high deductible out of your savings before the insurance starts helpin
Free Resource: Is a High-Deductible Plan a Good Idea?
Resources
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