International students face unique challenges. Discussing their well-being and visiting support services can help them maintain good mental health
Student life is accompanied by all sorts of challenges. Individuals may be leaving home for the first time, adjusting to the campus environment, making friends, juggling exams and perhaps a job, and much more besides. Potential stressors are numerous, so it’s hardly surprising that recruitment company Ranstad found that 64 per cent of students say their studies and university lifestyle have a negative impact on their well-being.
For international students, many of the common university stresses are intensified. Experiencing a new country and culture is exciting, of course, but it’s also a big adjustment – especially while managing coursework, reading lists and exams as well. Being away from family and friends can be daunting, as can navigating a higher education course in what may be your second language.
The good news is that even if you are studying far from home, you are not on alone. There is plenty of support available to international students struggling with their mental health. We’ve set out a few tips to help international students manage the stresses of university life and look after their well-being.
Early signs you may be struggling
Before you can seek mental health support, you first need to recognise when you might be struggling. International students are likely to have a lot on their plate, and taking care of their mental health can easily be lost amid deadlines and social commitments. Here are a few early signs that your mental well-being could be in need of a boost:
- Difficulty sleeping: If your sleeping pattern has changed recently – whether that means difficulty getting to sleep or struggling to wake in the morning – it could be a sign that you’re not coping. A lack of motivation to get out of bed in the morning is a common symptom of depression, for example.
- Emotional outbursts: It’s certainly OK for students to feel frustrated or irritated, but frequent outbursts of anger or anxiety may be a sign that you’re in need of some support.
- Nervousness: Studies suggest that international students are more likely to feel socially isolated than peers studying in their home country. Feelings of isolation can lead to nervousness and anxiety, with students becoming passive, withdrawn and distant. Physical signs that you may be experiencing anxiety include sweating, a dry mouth and an increased heart rate.
- A decrease in your work ethic or enthusiasm: You’ve worked hard throughout school or college to gain a place at your chosen university and then, suddenly, it seems like you’ve lost all motivation to learn. If you’ve noticed a dramatic change in your motivation levels, it could be a sign that you're struggling with your mental health.
How to look after your mental health
Awareness of mental health challenges is improving all the time, as is access to treatment and support. Although it may not be feasible for international students to talk with a family member or friend in person, there are many other ways you can prioritise your mental well-being. We’ve outlined a few below:
- Stay active: Research has consistently shown the mental health benefits of exercise. Physical activity can ease anxiety and stress, raise endorphin levels and improve sleep.
- Join a club: It can be difficult to make friends when starting out at university. When you’re in a completely new country, this can be even trickier. Joining a social club or volunteering group is a great way to feel part of a community and combat loneliness.
- Practice mindfulness: Many people benefit from mindfulness, whether it’s through a meditation session or simply taking a moment to focus on the here and now. Some universities offer mindfulness resources to help students with their mental health.
Where to find support
In addition to the tips above, international students will find a plethora of support to help them maintain good mental health. Within the university itself, seek out counselling sessions if you need to talk, or get in touch with students’ union groups or pastoral care teams. On-campus nursing and healthcare support will also be on hand to help.
Outside the university, support from groups such as the National Alliance on Mental Health and the Jed Foundation allows international students to talk through their challenges and access expert resources. International students may face unique challenges, but support is on hand from a variety of sources to ensure that they can look after their mental health while studying.
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