Managing Mental Health While Abroad

When preparing for a study abroad experience, individuals often receive numerous warnings about potential challenges such as culture shock, reverse culture shock, and homesickness, all of which are common contributors to depression and anxiety during and after the trip. These warnings are pertinent and should be considered, particularly if feelings of unease or difficulty in coping arise while abroad. For those with preexisting mental health conditions, it is crucial to remain vigilant to maximize the benefits of the study abroad experience and prevent it from devolving into extended periods of distress.

In the context of studying abroad, a multitude of factors can exacerbate anxiety. The uncertainty of the experience, limited access to friends and family, challenges in communication, adaptation to a new and unfamiliar environment, and adjustment to a different schedule—all of these elements can significantly disrupt the sense of stability established at one's home university. As a result, considerable preparation and foresight are necessary to achieve a level of comfort sufficient to fully enjoy the majority of the trip.

Here are some tips for maintaining mental well-being during this transformative experience:

1. Coping Mechanisms

Do you do yoga? Do you pray? Do you have a specific morning and night routine? A comfort item? Don't stop using those just because you're abroad. Although being abroad is the perfect time to try new things, that doesn't mean you should give up on your methods of coping and keeping yourself well. Before you leave, consider how you will transfer your coping mechanisms to your new temporary home or how you will mindfully incorporate them into your daily or weekly routine. This is essential to ensure you maintain some sort of familiarity and stability. 

2. Monitor your medications

If you take medications, do NOT stop taking them unless you are advised to do so by your psychiatrist or doctor. Make an appointment with your doctor to establish a mental health toolkit and a plan for your medications. You will need to research your host country to see if your medications are legal there and whether or not you will be able to obtain a prescription while abroad. If not, you will need  to set a plan to bring your medication with you. This often requires a doctor's note and explanation for why you have larger amounts. Every country has different restrictions so you must do your research and plan ahead. 

3. Seek Local Support

Identify and connect with local mental health resources, such as counseling services, doctor’s offices and student support centers. Programs and Universities often have services specifically for international and study abroad students. Familiarize yourself with the area and  the resources that are available to you and don’t be afraid to talk with your advisor or on-site program manager to help you in finding these services. 

4. Establish a Routine

Create a daily schedule that incorporates familiar activities and self-care practices. Maintaining a routine can provide a sense of stability and control amidst the changes. It will also help you prioritize your activities to ensure you don’t miss any important deadlines or become  too overwhelmed. 

5. Stay Connected

Regularly maintain communication with family and friends back home. Set up consistent check-ins through video calls, messaging apps, or social media to stay grounded and supported. It’s also essential to connect with fellow students and peers. Study Abroad builds lasting relationships and strong bonds that will help you feel connected to your local environment. Establishing these relationships with others who understand the challenges of studying abroad and the lack of familiarity will provide valuable support and camaraderie. 

6. Reflect & Adapt

Understand that adjusting to a new environment takes time. Be patient with yourself and avoid setting overly ambitious goals that could lead to unnecessary stress. Regularly assess your mental health and well-being. If certain strategies are not working, be open to adapting your approach and trying new methods to better manage your experience. 

By taking these proactive steps, you can better navigate the complexities of studying abroad and foster a positive and enriching experience while maintaining your mental health. BeGlobalii recognizes that every experience and situation is different so make sure to do your research, plan ahead and seek guidance from your advisors and program managers when needed.