Your Mental Health Matters!

It’s the first day of classes in your dream study destination. You get dressed and look in the mirror. You don’t feel as confident as you usually do. You pick apart your outfit, hair, face and wonder what feels off.

“Would I fit in?”, “Is my outfit too much?”, “Is my hair alright?” – your mind bombards you with questions that are unusually sharp, tinged with an unfamiliar apprehension.

“Is this how it’s going to be from now on?”, you think to yourself.

Studying abroad is tough. In addition to the culture shock, homesickness, language barrier, and financial burden, you may become highly sensitive to your surroundings - finding yourselves scrutinising subtle social cues or dwelling on a joke that didn’t quite come off right.

This will undoubtedly take a toll on your mental and physical well-being. Mental health is often overlooked and seldom discussed even though it profoundly impacts every aspect of our lives. Students often face challenges that can weigh heavily on their mental health.

Dr Robert T Muller, a clinical psychologist and Psychology professor at York University, in an article in ‘Psychology Today’, published in 2023, noted the mental health crisis students are facing, with an increase in suicidal rates. He observes how language barriers, unfamiliar mental health systems, and misguided information can amplify feelings of isolation and uncertainty.

Being far from familiar support networks and adjusting to a new culture only adds to the stress, leaving many to grapple with anxiety and loneliness in a foreign land. It’s a lot to handle, and it’s important to acknowledge how these experiences can deeply impact the student’s emotional well-being.

Signs Indicating a Decline in Mental Health

Here are some tell-tale signs that your mental health might be declining. While these could indicate mental health issues, they can also result from other underlying conditions. If you notice any of the following symptoms in yourself 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 to normal things
15. Expressing hopelessness
16. Decline 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 as if you are simply floating through life
19. Feeling constantly overwhelmed, 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

How to Combat a Mental Breakdown

Socialise and Connect with People:

Surrounding yourself with supportive friends or mentors can provide emotional reassurance and a sense of belonging, making it easier to cope with problems. Building and maintaining social connections can provide emotional support and reduce feelings of loneliness. Joining clubs and attending social events are a good way to foster friendships. Volunteering or engaging in community service is another way of socialising, where you not only help others but also give you a sense of purpose and accomplishment.

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 – sunlight, fresh air and Nature can heal you. 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.

Take Care of Your Body:

Making time for activities that rejuvenate you – reading, skincare, taking a bath, or listening to music – helps recharge your emotional battery. Make sure to allot some time for this every day. 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.

Get Enough Sleep:

Getting adequate sleep is essential for cognitive function and emotional resilience. In fact, getting a solid 7-8 hours of sleep daily can solve most of your problems. The American Academy of Sleep Medicine recommends adults sleep for at least 7 hours for optimal health. Establishing a bedtime routine and creating a sleep-friendly environment promotes better sleep quality.

Practice Regular Exercise

Physical activity releases endorphins, which can improve mood and reduce stress. Find enjoyable leisure activities, whether it is workout, yoga, dancing, or jogging. The importance of moving your body cannot be stressed enough. Similarly, practicing mindfulness or meditation can help calm the mind, reduce anxiety, and improve the ability to focus on the present moment.

Keep Regular Contact with Your Loved Ones Back Home:

Families are the first line of support for any student. Keeping regular contact with loved ones back home can provide comfort, especially during tough times. They might pick up on something being off about you, even when you don't realize it yourself. You can video call them more frequently, text them or send a voice message as per your convenience. Students can set up a family WhatsApp group with cousins and engage in productive and warm conversations.

Access 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. Apps like ‘Headspace’, and ‘IntelliCare’, offer convenient support and tools for managing well-being whenever necessary. From therapy platforms that connect with licensed professionals to mindfulness apps that guide through meditation and relaxation exercises, these online resources cater to a variety of mental health needs.

Seek Support through Counselling

Utilizing a counselling service can be incredibly helpful. It gives you the chance to open up about what's on your mind with someone who’s trained to help. They can offer useful strategies and fresh perspectives to help you manage your mental health in a way that works for you. Some universities often have dedicated resources like student counselling services or health centres that can provide confidential support and personalised guidance. Students should shed the stigma in reaching out to counsellors or seeking professional advice. They can provide specialized support and treatment to help you feel better.

They offer a safe space where you can open up without worrying about being judged. They can assist you in recognizing problematic thought patterns and help you to consciously intercept them through mental exercises and techniques. They can also develop healthy coping mechanisms in you.

Always remember, mental health is just as important as physical well-being. As an international student, you will face numerous dilemmas, but help is always within reach – you just need to be courageous enough to seek it!

Because, sometimes, asking for help is the bravest thing you can do.