Studying overseas is an excellent opportunity for personal and professional development. However, it can also lead to some serious personal challenges. As students struggle to cope with the many stresses of college life, mental health has become a concerning issue for international students. Different cultures, new environments, countries, and expectations can lead to significant challenges. It is essential to ensure you are taking care of yourself physically, emotionally, and mentally.

 Here are a few tips that might help reduce your stress while you are studying overseas

• Practice English or the native language of the country you study.
• Have realistic expectations when studying overseas, and enjoy the process of meeting smaller goals first.
• Find a fun activity or exercise at a gym to keep you energized.
• Eat healthily.
• Learn to meditate or do yoga.
• Involve yourself in a social support network.
• Charge your electronic devices away from your bed so you can focus more on sleeping than going through your phone.
• Listen to calm and uplifting music.
• Call your friends and family back home and try keeping in touch.
• Take some time to clean your room.
• Watch a new film or television show.
• Buy a plant.
• Start your day early rather than staying in bed.

Don’t ignore what you are going through. Talk to someone about your struggles since everyone sometimes gets sad and anxious, so consider these things as usual and don’t hesitate to share. Seeking help is a much better and faster way to get back on your feet and heal yourself. Also, give yourself some time to get used to the changes.

Mental Health Emergency/Crisis Number

If you feel any difficulties or think you might hurt yourself, you can always call these emergency numbers for help.

Australia

• Suicide Call Back: 1 300 659 467
• Lifeline 24-Hour Counselling and Crisis Support Chat: 13 11 14
• Mensline Australia: 1 300 78 99 78
• Beyondblue Support Services: 1 300 224 636

UK

• Call 116 123 to talk to Samaritans
• Text "SHOUT" to 85258 to contact the Shout Crisis Text Line
• If you're under 19, call 0800 1111 to talk to Childline.

Canada

• Call the Canada Suicide Prevention Service at 1-833-456-4566 (24/7) or text 45645 (4 pm to 12 am ET).
• Kids Help Phone: Call 1-800-668-6868 (toll-free) or text CONNECT to 686868.

USA

• If you are in immediate danger, call 911 for emergency services.
• Telephone helplines such as Lifeline (call 13 11 14) offer immediate mental health support and counselling 24 hours a day, seven days a week.
• Contact NURSE-ON-CALL (call 1300 60 60 24) or your Area Mental Health Service for mental health advice, information and referrals.

New Zealand

• Free call or text 1737 any time for support from a trained counsellor.
• Lifeline
• 0800 543 354 or (09) 522 2999, Free text 4357 (HELP)
• Youth line
• 0800 376 633
• Samaritans
• 0800 726 666
• Suicide Crisis Helpline – 0508 828 865 (0508 TAUTOKO)

Denmark

• Medical Helpline 1813

Japan

• TELL Lifeline
• 03-5774-0992

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