Mental Health Support For International Students

Mental health is often overlooked and seldom discussed even though it profoundly impacts every aspect of our lives, from our relationships and academic or professional success to our quality of life.

International students are particularly prone to experiencing mental health challenges as studying abroad comes with unique struggles. Adjusting to a new culture, dealing with language barriers, and being far from familiar support networks can all contribute to feelings of isolation, stress, and anxiety.

Let us explore the importance of recognizing and addressing these challenges, as well as practical methods to help international students prioritize their mental health during their study abroad experience.

Common Reasons for Mental Health Issues in International Students

Studying abroad is a stimulating adventure that comes with a host of challenges. And if not addressed properly, these challenges can adversely impact mental health and peace. Here are some common triggers for mental health issues in international students:

1.Culture shock

Adjusting to a new culture can be overwhelming. The customs, social norms, and everyday behaviours might be vastly different from what in the usual case. This can lead to feelings of confusion and discomfort, often referred to as culture shock. Dealing with these changes while trying to fit in can be mentally exhausting and stressful.

2.Isolation from family and friends

Being away from the support system of family and friends can leave one feeling isolated. The absence of familiar faces and the inability to share experiences with loved ones can lead to feelings of loneliness and homesickness, impacting mental well-being.

3.Homesickness

Homesickness is a natural response to being in a new and unfamiliar environment. Missing the comfort of home, familiar routines, and the sense of belonging one has with the family and friends can create feelings of anxiety and sadness, affecting the overall mood and mental health.

4.Language barriers

Struggling to communicate in a new language can be incredibly frustrating and isolating. Misunderstandings, difficulty in expressing oneself, and the effort required to learn and use a new language can cause significant stress and lower self-esteem, contributing to mental health issues.

5.Academic pressure

The pressure to perform well academically can be immense, especially if in a competitive environment. Balancing coursework, exams, and other academic responsibilities can lead to chronic stress, anxiety, and even burnout if not managed properly.

6.Financial issues

Worrying about money can be a major source of stress. Whether it is tuition fees, living expenses, unexpected costs, or financial instability, can create a constant underlying anxiety that impacts your mental health, making it hard to focus on studies or enjoy the time abroad.

7.Lack of friends

Making new friends in a new environment can be challenging. Lack of social connections can naturally lead to loneliness and isolation. Without a social network to rely on, it can be hard to cope with the stresses and challenges of daily life, exacerbating mental health issues.

8.Loneliness

Loneliness is a common feeling when in a new place without a solid support system. Even if surrounded by people, the lack of meaningful connections can instigate feelings of loneliness and unsupportiveness, which can negatively affect well-being.

9.Lack of time for self-care

Busy schedules and heavy workloads can leave little time for self-care. Neglecting physical and emotional needs might lead to burnout, anxiety, and depression. It is important to find time to relax and recharge to maintain good mental health.

10.Over expectation

Setting high expectations and striving to meet the expectations of others can lead to a lot of pressure and stress. When things don't go as planned, feelings of disappointment begin to come in, making it even more overwhelming. Managing expectations, communicating it to others and being kind to oneself is crucial for maintaining a healthy mindset. Parents can sometimes put unnecessary pressure on students.

11.Illness

Physical illness can take a toll on the mental health. Dealing with symptoms, medical appointments, and the worry that comes with being unwell can lead to increased stress and anxiety. It is important to take care of both physical and mental health to ensure overall well-being.

12.Problems back home

Worries about problems back home can weigh heavily on the mind, even when far away. Whether they are family issues, health concerns, or financial troubles, being unable to be there physically to help or support loved ones can create a sense of helplessness and anxiety. This emotional burden can be distracting and can cause a lack of focus from daily activities and impact mental well-being, making it hard to concentrate on current responsibilities and enjoy new surroundings.

13.Insecurities

Insecurities can significantly impact mental health, especially in a new environment. Whether it is about the appearance, abilities, or fitting in, these doubts can be magnified when outside the comfort zone. Constant comparison with others and worrying about other’s perceptions, might lead to anxiety and low self-esteem. It is important to remember that everyone has their own struggles and that one deserves kindness and patience from one’s own self, just as much as from others.

Signs that mental health is declining:

Here are some tell-tale signs that mental health might be declining. While these could indicate mental health issues, they can also result from other underlying conditions. If any of the following symptoms are noticeable in oneself or a loved one, it is best to seek help from a trained professional.

1. Severe nervousness without adequate reason
2. Changes in sleeping patterns like inability to fall asleep or stay asleep, waking frequently or sleeping too much
3. Trouble focusing on studies, work and other tasks
4. Mood swings that come out of nowhere
5. Lower motivation to study or work
6. Withdrawal from outings and social activities
7. Isolation from others
8. Eating more or less than normal, or loss of hunger
9. Increased irritability, nervousness, or cold behaviour
10. Lacking motivation to study or participate in activities
11. Difficulty focusing on conversations
12. Excessive use of alcohol or drugs
13. Neglecting personal hygiene
14. Intense emotional responses normal things
15. Feeling like there is no reason to live, or expressing hopelessness
16. Declines in professional or academic performance
17. Frequent and unexplained headaches, stomach aches, and bouts of extreme fatigue, dizziness, or light-headedness
18. Feeling foggy or a situation where one is simply floating through life
19. Feeling constantly overwhelmed, down, irritable, worried, fearful, on edge, and unable to cope with basic challenges
20. Dramatic changes in sexual desire
21. Thoughts of self-harm or harming others
22. Feeling disconnected from oneself or the surroundings
23. Heightened sensitivity to sights, sounds, smells, or touch
24. Negative outlook on everything

Online mental health resources and apps

As a study abroad student, online mental health resources and apps can be invaluable companions. They provide accessible support that transcends geographical boundaries, allowing connection with counsellors or therapists in the home country or access tools customised to the native language and cultural context.

These apps offer convenient support and tools for managing well-being wherever the necessity. From therapy platforms that connect with licensed professionals to mindfulness apps that guide through meditation and relaxation exercises, these resources cater to a variety of mental health needs.

Self-help tools, peer support communities, and even personalized therapy sessions are available online. These resources can be especially valuable if there are challenges like stress, anxiety, or depression being faced and there is a preference of flexibility of accessing support from the phone or computer.

Importance of seeking professional help

Seeking professional help for mental health is like having a trusted guide on a challenging journey. These experts have the knowledge and tools to guide the person in question through difficult emotions and situations.

They offer a safe space where open conversations can happen about what on the mind without worrying about being judged. They can be of assistance in recognizing the problematic thought patterns and help in consciously intercepting them through mental exercises and techniques. They can also help in developing healthy coping mechanisms.

If a person is struggling with anxiety, depression, or simply feeling overwhelmed, they can provide the required support for the unique needs. Taking this step shows strength and a commitment to well-being, helping gain clarity and the skills to live a better life.

What to do if you’re suffering

1. Seek support from university facilities: Universities often have dedicated resources like student counselling centres or health services that can provide confidential support and guidance personalised to all the needs of a student.
2. Counselling service: Utilizing a counselling service can be incredibly helpful. It is a chance to talk through concerns with a trained professional who can offer strategies and perspectives to help manage mental health effectively.
3. Spend time outside: Taking breaks outdoors can do wonders for mental well-being. Whether it is a walk in the park or studying in a sunny spot, fresh air and nature can help clear the mind and boost the mood.
4. Hang out with supportive people: Surrounding oneself with supportive friends or mentors can provide emotional reassurance and a sense of belonging, making it easier to cope with challenges. Making meaningful connections with others is a basic psychological need for human beings.
5. Prioritise self-care: Taking time for activities for rejuvenation—whether it is reading, taking a bath, or listening to music—helps recharge mental and emotional batteries.
6. Eat well: Nourishing the body with balanced meals supports overall health, including mental well-being. A nutritious diet and timely meals can positively impact the mood and energy levels.
7. Sleep enough: Getting adequate sleep is essential for cognitive function and emotional resilience. Establishing a bedtime routine and create a sleep-friendly environment promotes better sleep quality. Going to bed and getting up around the same time every day does wonders.
8. Move your body: Physical activity releases endorphins, which can improve mood and reduce stress. Find enjoyable leisure activities, whether it is workout, yoga, dancing, or jogging.
9. Meditate: Practicing mindfulness or meditation can help calm the mind, reduce anxiety, and improve the ability to focus on the present moment.
10. Socialise and connect with others: Building and maintaining social connections can provide emotional support and reduce feelings of loneliness. Whether it is joining clubs or attending social events, fostering friendships is important.
11. Go on trips: Exploring new places or taking short trips can offer a refreshing change of scenery and help alleviate stress. It is a chance to recharge and gain new perspectives.
12. Keep regular contact with your loved ones back home: Keeping regular contact with loved ones back home and staying connected with family and friends back home can provide comfort and a sense of continuity, especially during challenging times.
13. Join social clubs and groups: Engaging in social clubs or groups based on interests can help meet like-minded individuals and create a sense of community and belonging.
14. Participate in community service: Volunteering or engaging in community service activities not only helps others but also gives one a sense of purpose and accomplishment, which can boost the mood.
15. Seek professional help: If there is persistent struggle or severe mental health challenges, there should be definitely no hesitation in seeking help from a medical professional. They can provide specialized support and treatment options to help feel better.

It is always to be remembered that mental health is just as important as physical well-being. As an international student, there may be many challenges that may have to be faced, but there are numerous resources available for support. Help is always available from university services, where self-care can be prioritized. Connecting with loved ones always has a relieving effect.

Asking for help when needed – whether from friends, counsellors, or professionals, is always okay. Nurturing mental health, is an investment in a brighter and more fulfilling academic journey. Stay mindful, take care, and remember that support is always within reach.