1. Offices
  2. Study Abroad & International Programs
  3. Your Study Abroad Journey
  4. Health & Safety Abroad

Mental Health & Wellbeing Abroad

In addition to being personally rewarding, culturally expanding, and growth-producing, study abroad can be a stressful experience. Students will experience cultural differences and react to these differences (commonly referred to as “culture shock”) in a variety of ways. As such, study abroad can cause students to have strong emotional reactions that can interfere with effective functioning as well as trigger and/or exacerbate mental health concerns, such as a return of symptoms or increased depression or anxiety. 

The following tips were taken from the Wellness Needs & Studying Abroad Guide developed by the Pitzer Office of Student Affairs.

Pre-Departure Mental Health & Wellness Resources

The state of your mental health is a personal matter and a personal responsibility, but discussing your mental health needs and readiness for study abroad with your current mental health provider, Monsour Counseling, and/or the Office of Student Affairs before you go abroad will help you to prepare for any mental health challenges abroad. Please also consult with your program administrators and SAIP, so that they can help you plan ahead and discuss options available for support while abroad. On Call International should be able to assist you in identifying mental health providers in your study abroad location that can speak your language and arrange regular counseling with a local therapist.

Additionally, consider the following:

  • Develop realistic and consistent self-care routine and stress management skills with your mental health provider or Pitzer’s case manager before you leave.
  • Reach out to students or faculty who have traveled to your destination for travel tips, advice on culture and traditions, and support.
  • Identify a “travel buddy” traveling with you who can be a support person while traveling abroad and remind you of your self-care plan.

Travel Anxiety and Stress Reduction

  • Regardless of how you are traveling, leave early enough so you do not feel rushed and can deal with delays such as traffic or long lines. Coordinate airport transportation early in advance.
  • Practice the 5, 4, 3, 2, 1 grounding method: Start with three slow and quiet deep breaths. Then list 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell and 1 thing you taste (or list 1 thing positive about yourself!). Followed by three slow and quiet deep breaths. Repeat as necessary.
  • Meditation, yoga, coloring in adult coloring books or mandalas are ways in which some students are able to reduce their stress load. Think about packing coloring books, mandalas, markers, or colored pencils in your carry on. There are free mindfulness apps that you can download before you leave at https://www.freemindfulness.org/download. 
  • Try to maintain a reasonable schedule and diet. Changes in sleep and diet can have a significant effect on your emotional well-being, and traveling to a different culture often entails such changes.