7 Mental Health Tips for International Students
Carl Morel’s Mental Health Experience
Carl Morel, a pre-med biology student at Kentucky’s Berea College, indicates that growing up back home in Cameroon, mental health wasn’t really discussed. In fact, if the subject was brought up, those individuals were often ridiculed and viewed as being weak.
Now, as a foreign student away from home, he’s in a whole new learning and social setting, and it can be challenging in different ways for different students. That’s why it’s so crucial for students like him to understand what type of assistance is out there when they need it.
The initial months of college were extremely difficult,” Morel explains. “I had to cope with the stress of my coursework, transition to an entirely new culture, and be on my own for the first time—all of this severely impacted my mental well-being.”
How Colleges Help Before Students Even Arrive
Other colleges ensure students are aware of mental health resources before they set foot on campus. At the University of Minnesota—Twin Cities, for instance, all incoming international students are required to take an online orientation. It includes typical challenges such as adapting to a new culture, handling stress, and feeling isolated.
Alisa Eland, a counselor and adviser at the university’s office of International Student and Scholar Services, describes it as follows: “We also make students aware of the various types of support available to them, such as counseling services and informal means of connecting with other students.”
7 Ways International Students Can Take Care of Their Mental Health
1. Respond to School Outreach
Some schools regularly follow up with international students to ensure they are doing well.
“Universities send all sorts of useful information in emails, so students need to make sure they read them,” advises Corrine Williams, who works at the University of Kentucky on student wellbeing. She suggests checking emails on at least a daily basis.
Eland also suggests that students monitor messages from their department, the international office, and student services.
“Universities are doing their best to enable students to find commonality with people, activities, and resources,” she replies.
2. Join Clubs and Groups
According to experts, joining clubs based on a student’s major, interests, religion, or culture can make them feel not so alone. Some students even form their own clubs.
“Joining the African Student Association on campus was so important for me,” Morel says. “It gave me a sense of belonging, especially being around other students from Africa who understood my background.”
He also joined a soccer group, which helped him take a break from studying. “Running around with friends for a few hours every week really helped me relax.”
Most schools post clubs on their website. SUNY Buffalo, for instance, has seven student councils and more than 170 clubs with contact information.
3. Volunteer and Help in the Community
Doing good for others—such as assisting a food drive or collecting money for charity—can really make you feel better, too.
“Volunteering is a wonderful way to get engaged and give back, and it can help improve your mood,” says Williams. “And you get to meet others who care about the things you care about.”
Community activities can also teach students things outside of campus life and meet others outside of class, adds Eland.
“Helping others puts things into perspective and reminds us that what we do makes a difference,” says Ian Kellems, a psychologist at Oregon State University.
4. Attempt Meditation or Prayer
Most colleges have quiet prayer or meditation rooms that assist students in coping with stress. Some also have interfaith centers with counselors on hand to assist students.
“The Christian center on campus really helped me stay balanced,” Morel says. “Prayer, meditation, and listening to sermons on remaining strong gave me strength. Hearing other students talk about their problems also helped me not feel so alone.”
For instance:
The University of Kentucky boasts a relaxation room and a meditation room.
Ohio State boasts an interfaith prayer room.
Penn State, Rutgers, and Northwestern also possess prayer rooms for students.
5. Take Advantage of Counseling Services
Some universities provide counseling in other languages or with counselors of the same cultural background. For instance, the University of Maryland—College Park boasts therapists who speak Arabic, Hindi, Mandarin, Spanish, and others.
Many colleges, like Oregon State, provide one-on-one counseling, group sessions, and crisis support after hours. Kellems says some counselors were once international students themselves, so they understand the challenges.
“International students have unique needs, and we’re here to help them succeed both in school and in life,” he says.
6. Spend Time Outdoors
Being outside lets international students explore more of the U.S. and its landscapes.
“Nature has a way of soothing and mending us,” says Kellems.
Eland adds that even visiting city parks can boost mental well-being. “Make every effort to get outside daily, even for a brief walk. Research indicates that spending time outdoors makes us feel more calm and joyful.”
Williams says a brief 5-10 minute stint outside can rejuvenate your mind and introduce you to new people.
7. Find What Works for You
What made you feel better when you were at home may not be found here, but you can find new ways to improve.
“I would advise students to experiment with different strategies up front,” Williams says. “Find out what works for you in this new context.”
This might be cooking familiar foods in the dorm kitchens or discovering quiet spaces on campus to relax.
Morel has learned what keeps him sane.
“Socializing outside of class is a large part of remaining balanced for me,” he explains.
