Tips you may have overlooked to help keep your mental health in check

There’s no doubt that, as an international student in a foreign country, you’ll emerge from the experience with new knowledge about a different part of the world but also about yourself! However, getting out of your comfort zone can be a struggle. Whether you’re completing a course overseas or taking part in a shorter exchange programme, international students are required to adapt to a completely new environment, culture, group of friends, education system, and sometimes even language; and all in a very short timeframe.

I have found the work-load at the University of Amsterdam pretty difficult to keep up with among everything else I’ve been trying to juggle. I had a lot of deadlines and an exam period which I found pretty overwhelming, and it was easy to fall into the habit of comparing yourself to friends who were doing well (grades wise) and in every other aspect you could possibly (over)think of. In this moment I asked myself, am I taking care of myself and my mental health? So instead of trying to tackle the rest of my reading list I’m here writing a blogpost, because looking after ourselves is more important than pretending I know what’s going on in tomorrows seminar.

Here are a few tips to look after yourself whilst on study abroad and a list of some resources that are available to you if you live or study in Amsterdam more specifically.

Continue reading “Tips you may have overlooked to help keep your mental health in check”

On the importance (and unimportance) of grades (for me) (in hindsight)

So, I tend to overthink things. A lot. Before coming to Canada, I was worried about how study abroad fit into my university career. Would I be behind when I got to Canada? Would I be behind when I got back? What if I dropped marks? I have the whole of the rest of my life to travel, so maybe I should wait?

Let me take a moment to walk you through a few reasons why I shouldn’t have been too caught up in how study abroad would affect my academics, and why you might not need to worry too much either:

Unsurprisingly, like a good number of other students, I have anxiety and I normally have difficulty giving myself time off. The first advantage of study abroad is that it gives me an excuse (an excuse to myself that is) to take time out to explore. Changing my environment so drastically also gave me an opportunity to change my habits; there were fewer expectations and routines attached to my new space, so I have been able to construct healthier and more productive study habits, based on what I’ve learnt about my learning style in my first two years of university.

Surprisingly, the difference in structure has also been a big help. I was worried before coming to Canada about the heavier workloads and the more frequent assessments, but far from being a problem this has actually been very beneficial; going from 100% exams in Manchester to grades split between finals, midterms, assignments and quizzes has had an amazing effect on my anxiety. I’m much happier, and my grades reflect this. Over this first semester I’ve engaged more deeply with the lectures and understood more as a consequence. I’m still a little nervous that I will struggle when I get back, but I’m hoping I’m putting down a firm foundation to work from when I return for my final year.

Another reason not to worry too much is that grades aren’t everything. In the longer term, study abroad can improve resilience, independence, and the ability to work with diverse groups of people, as well as other skills that employers look for. It also lets you explore the diversity of cultures within your field; if you want to stay in academia, you can use this experience to explore what atmosphere you want to be in. In physics for example, Guelph and Manchester are worlds apart; I’ve gone from a class of 250 to classes of 12-20. I know everyone, and everyone knows me, including the lecturers. I’m much happier asking questions, and when there are four deadlines on the same day and it’s just not going to happen, it can be resolved with a simple conversation.

So far, this experience has had an amazing effect on my anxiety, which has in turn had a positive effect on my grades. Study abroad is an enriching opportunity, and I’m happy I was able to look past my academic worries. Every story is different, but I think there is always a lot you can learn from challenging yourself, even if it’s just that being away from home for so long isn’t your thing. If you have the grades & skills to succeed, and if it feel right, just go for it!

Coping With Anxiety Abroad… And From Home

By George Davies – The University of Calgary, Canada

The topic of mental health is commonly discussed in the realm of studying overseas. So whilst I may not be contributing anything new to this topic, I wanted to share my experiences with anxiety during my year away. As well as the coping mechanisms I tried to deploy and useful links available during your time away.

Continue reading “Coping With Anxiety Abroad… And From Home”

Doing everything vs. staying sane

By Nooa Karlo, (University of Hong Kong, Hong Kong)

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Not a stereotypical exchange student.

There’s a common and stereotypical image of exchange students as these endlessly spirited and energetic creatures that will take every and any chance to find new experiences and opportunities. They’re people who are always smiling, going out, organising and participating in activities, partying, exploring and experiencing. Sometimes this also includes studying hard, sometimes not. In any case, it has been clear to me from the beginning that I did not fit well into this image. Continue reading “Doing everything vs. staying sane”

Till It Happens To You

There is an inescapable bubble that absorbs you when you study abroad. Everything is exciting, everything is new – new friends, new classes, new experiences. You quickly adapt to living at three times the speed of real time, where a week goes by in a day and a month is over before you’ve had time to process yesterday’s reading for class. But I’d implore any potential ‘go abroad’ student to just, if only briefly, think back to that very distant lecture in Manchester that was ominously titled ‘It Won’t Happen to Me’. I admit, it escaped my memory as soon as my suitcase fell off the baggage claim in RDU airport. However, it’s really important to know what your options are if you receive news from back home that temporarily bursts the study abroad bubble.

Last month, I received a text at 3am that reminded me that life at home is not left in a state of perfect paralysis as soon as you leave the country. The death of a loved one hits very hard, regardless of your geographical proximity to them. Being told that I could not statistically make the journey back for the funeral was very painful and frustrating and for the first time since arriving in the States, I felt quite deserted.

Trying to process this news whilst preparing for my first midterm exam that very same day was another challenge in itself. I chose to sit the exam, I had already prepared for it and didn’t want it looming ahead in an already hectic university schedule. But I also decided it might be worth contacting the Study Abroad Office back in Manchester. It did feel slightly awkward and somewhat useless (what could anyone do about the situation?) but it actually provided me with protection for my academic standing both at NC State and UOM. It seems an odd thing to consider during such a period of shock, however it helped to alleviate the stress of working and provided me with some mental space to grieve.

With this in mind, I cannot stress enough how crucial it is to consider your mental health, especially as a student. Thankfully my family and friends at home are all available for me to contact whenever I need to. I am also lucky to have superb friends over here in the States who I’m extremely grateful to for looking after me. Going abroad can be stressful, things can go wrong and sometimes we just can’t be where we want to be. But being out of my comfort zone has prepared me in many more ways than I imagined. Having global support has bridged the distance between here and home, and I am now aware of having a strong support network wherever I may be in the world.

This blog post is addressed to any student who ever finds themselves getting THAT phone call or text. To anyone who is caught in a national or local emergency, or who is struggling, for a short period or every single day, with mental or physical health. It is so important to have open communication between you and your academic institution. Any stress-inducing situation that hinders your academic capabilities is not just your burden to bear. There are mitigating circumstances, there is support and advice available to you, and you are absolutely not alone.

Erasmus, disabilities and long-term health conditions

As a former exchange student and a student with a disability, I thought I knew all there was to know about the funding and support available to disabled students, but alas I was wrong.  Indeed, there are more options than I first thought.

When I decided I wanted to go on exchange, I was adamant I did not want to study in Europe and instead wanted to go as far away as possible, as I felt this would make the most of my time away.  Since I have been back, I have found out more about the options available in Europe, which are particularly helpful to those who feel they would be unable to study abroad due to their health condition, without the help of additional funding.  Whilst I am fortunate that my disability proved fairly unproblematic, as I didn’t have to transport equipment or copious different medications, had I realised the benefits to staying in Europe, I might have given it a chance.

What benefits?

Firstly, is the additional funding available through Erasmus+.  Not only are you entitled to the Erasmus grant, but you are also able to apply for a higher amount to help cover additional costs arising as a result of your health.  Whilst there is no absolute guarantee that you will be awarded this additional sum, it is worth considering, especially as there is no set limit of funding through this avenue.

Secondly, is ‘other funding’.  This is quite difficult to access information on but worth exploring. For some courses, it is possible to obtain funding from private bodies, notably Google have scholarships for technology-based degrees, but there will be different options available to you, depending on your course.  It is also worth contacting different societies (e.g. the Epilepsy Society) and charities to see if they are able to help. It isn’t always possible, but you may find they are able to help, especially if you are willing to promote their cause.

Thirdly, is proximity to home.  As I have already mentioned, I wanted to get as far away as possible and it is absolutely possible to do this with a disability or health condition.  This said it is worth thinking about the likelihood of problems with your health- if you are really unwell its much easier to fly home for the weekend, or for a hospital appointment if you are in Poland compared with New Zealand!

Finally, is the law (sorry, I am a law student, so it had to be said!).  Although the laws in European countries do differ, there is a greater consistency when compared to other parts of the world.  There are some clear benefits of European laws, including the prohibition of discrimination on the grounds of disability (EU Charter of Fundamental Rights) and the protection of rights of persons with disabilities (UN Convention on the Rights of Persons with Disabilities).  Interestingly, the EU is currently contemplating a European Accessibility Act, which aims to increase accessibility for all, but with a particular focus on education, which could make a huge difference to those with disabilities and health conditions studying in Europe. Of course, there are many countries with disability legislation of their own and so this maybe be unproblematic, but I would really recommend having a look at the protections legislation can offer you in your desired country.  Remember, what is considered a disability in the UK may not be considered a disability in another country!

My Advice

There is definitely more to consider when applying to study abroad when you have a disability or long-term health condition, but it doesn’t make it impossible.  The greatest advice I can offer to students thinking of embarking on an exchange is to first disclose your condition to the university and more specifically the exchange office and secondly, to really consider all options.  I have friends who studied in Europe and absolutely loved their time there- it doesn’t really matter where you go, it is what you do with your time that will shape your exchange.

Sorcha