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How to deal with anxiety, stress and the mental health of students while studying abroad


Understand the causes and how to deal with stress in a new country

It can be difficult to adjust to your new life abroad, especially with the pressure of study, new friends you need to adapt to their different habits, financial requirements, academic obligations, and increased work responsibilities. Since your life in the new country is significantly different from your home country, you may feel heavy burdens, stress and homesickness. Know that it's okay to feel low - it happens to everyone. So here are some tips that will help you deal with this stress effectively.

Common causes of stress for international students while studying abroad 

  the reason the description
1 Culture shock Most international students face culture shock when they go abroad due to the difference in culture, customs and societal traditions in their new study destination, which puts them under great psychological and social pressure in order to adapt to the new society.
2 Nostalgia for the motherland Moving away from your family and friends and going to a new and strange environment unfamiliar to you makes you nostalgic for your motherland. This is very natural for any person with normal psychological. Many students go through this phase and often feel lonely, sad, anxious or irritable. You will feel like going home and not feeling safe
3 Loss of confidence Being in a new country makes you reluctant to interact with others and strangers, makes it difficult for you to make new friends, and other issues and thoughts are more isolating than normal.
4 Academic and work commitments An unfamiliar academic environment, new curricula and study methods that you are not used to can be a great challenge for you as an international student. Add to that the responsibilities of part-time work to be able to meet your financial needs, which puts you under great stress
5 burdens of independence The burden of managing a whole series of new personal responsibilities such as overcoming language barriers, finding suitable accommodation, choosing suitable flatmates, paying rent and fees, managing household chores and planning your monthly budget weighs heavily on students too.



But what is the way to overcome these pressures and fears? Here are some tips!

  1. Establish social relationships in the new country

Build your social network and build friendships with other international students who have similar experiences to you. Use social media and websites to find groups of international students or friends who have similar interests to you in your city of study.

  1. Stay in touch with your family and friends back home

Talk to people you trust and find local support networks and social networks that help international students:

  • Schedule times and schedule live video chat meetings with your family and friends
  • Travel, hike and send gifts to your loved ones back home
  • Send them messages to check on them and reassure them of your condition
  • Do not spend and consume your time on social media more than the required and useful limit
  • Join student groups that are interested in the areas you love
  • Keep your schedule full of activities and leisure breaks to eliminate boredom
  • Feel free to meet new people
  • Open up to new experiences
  • Join your friends in traveling and getting to know new places and activities
  1. Do sports and eat healthy

Poor eating habits and sleep deprivation lead to stress. Therefore, eat nutritious meals and rest enough. Try to cook your meals at home instead of eating out or rushing to grab fast food. Undoubtedly, exercise helps improve overall physical and mental health. Make sure you stay active by walking, running, swimming or working out in the gym. Meditation, yoga, and deep breathing exercises can help keep your nerves calm.

  1. Get to know your new city

Make an effort to get to know your new surroundings. Your attempt to get to know the city and its inhabitants will make you feel more integrated than its new society. Try to get involved in a sports club or any youth or social group that has similar interests to yours, and find out what your new area has to offer. Look carefully for your new residence and residence, and explore new places for hiking and entertainment there.

  1. He bought a pet to be your best friend

Being friends with animals significantly improves your mood and lowers your stress levels. Having a pet with you wherever you go makes your body release happiness hormones and keeps you positive. If your university or landlord won't allow you to keep an abandoned pet, you can spend time with fellow pet owners.

  1. Talk to people you trust about your thoughts and concerns

There is no shame in feeling nostalgic for your motherland, it is a natural thing that happens to almost everyone. Seek the help of a professional if you feel the need for additional support to cope with this feeling and stress. In this context, many groups of individuals and organizations provide support to students with psychological problems. You can also access international student support centers at your university, which often have specialists such as counselors and psychologists who can help you deal with anxiety and such difficult feelings.


  1. Go about yourself and express your feelings

If you are shy about expressing your feelings to others, start writing down your feelings, relax and let your thoughts run wild.

Information for help and advice:


  • Liveline helpline 131114
  • Crisis line for suicide calls 1300-659-467
  • Beyond Blue 1300224636
  • Headspace Organization 1800650890


  • Good To Talk Student Helpline 1-866-925-5454
  • Mental Health Helpline 1-866-531-2600
  • Spectra Helpline - Multilingual service covering Ontario only

New Zealand

  • Lifeline - 0800 543 354 or (09) 5222999 in Auckland
  • Crisis line for suicide calls 05080508828865 (0508 TAUTOKO)
  • Health line 08000800611116
  • Youthline 0800 376 633, free text on 234, email  talk@youthline.co.nz or chat online
  • co.nz website  , or email  team@thelowdown.co.nz , or toll-free 5626

United kingdom

  • Nightline: Search the Nightline website to see if your university or college offers a nightly listening service. The people who answer Nightline calls are also students.
  • If you are studying in Wales you can call the Community Advice and Listening Line (CALL) on 0800 123 737 or text 'help' on 81066. These services are available 24 hours a day, all year round.