Dealing with homesickness and loneliness: tips for year-abroad students

Jacob shares his experience as a student currently on a year abroad in France and his advice for dealing with homesickness and loneliness.

- Jacob Robinson

Before you go on a year abroad, you’re told plenty of advice: try to take it all in, say ‘yes’ to everything, and speak as much of the local language as possible. The list goes on.   

Much of this advice before I moved to Lyon in France for my year abroad faded into irrelevance as I was consumed by nerves and worries about the move. What was my accommodation going to be like? Would it be easy to make friends? Was I going to be able to cope with university academics in another language?  

Although many of these questions have fortunately been replaced by positive experiences, there are two things I didn’t quite expect to encounter: homesickness and loneliness. When I was not in Lyon, I studied at The University of Manchester, a city I grew to love and appreciate. Embarking on a year abroad is particularly challenging when you’ve become accustomed to one place, only to uproot everything and move. Adjusting to living away from home in a new location is hard enough, but having to do it again and re-adjust next September adds another layer of difficulty. One of the most important things is to acknowledge that you are completely within your right to feel homesick and unsettled. I’ve found it really helpful to avoid comparing my current experience to my life in Manchester. This has limited feelings of homesickness and instead allows me to appreciate that the two experiences will be inherently different.   

I have grown to learn that I instead cannot simply ‘replicate’ my life in Manchester in Lyon. Keeping similar routines and activities has allowed me to be more settled, even just having the same decorations as my last two rooms at university.    

Surrounding yourself with people from all walks of life can also be beneficial in helping with homesickness - being open with how you’re finding it can spark conversations and ultimately build stronger friendships too. Having friends who also come from your home country can help too - it’s surprising that not hearing your own language whilst out and about can be isolating. I will never take for granted the experience of being a home student in the UK again.  

I've become much better at using FaceTime, as keeping up with friends from home, university, and my year abroad can be challenging. It's comforting to know that even though I don't see them as often as I used to, many of my friends are still there for me. Scheduling calls can help you stay in touch with those who matter a lot to you.  

Another challenge I’ve found with doing a year abroad is overcoming loneliness and feelings of isolation. Fortunately, there is a group of students who’ve also come from Manchester, as well as friends from all over the world, who have made the experience a lot easier. The temporary nature of a year abroad (or even just a semester for some) is undoubtedly a double-edged sword. While you want to make the most of everything, it’s impossible to do it all. Spending an evening in my flat instead of going out with friends, or dedicating a weekend day to relaxing and catching up on work - though necessary - sometimes leaves me feeling like I’m not fully maximising the experience I could be having. The reality is, we’re only human. Going out every night, constantly staying busy, and completely neglecting university work would ultimately have negative consequences in the long run. It can be hard not to compare yourself to others who are on a year abroad, whether they’re in different cities, countries, or even the same place as you. 

While social media allows us to stay updated on the experiences of lots of people, it often serves as a highlights reel—especially for something like a year abroad. I frequently remind friends who respond to my Instagram stories about day trips, scenic viewpoints, or fun activities that it’s not all sunshine and rainbows. Many people who’ve done a year abroad focus on sharing the positive moments, often leaving out the less glamorous side of the experience. My grades from the university here don’t directly transfer to my final transcript; instead, all I need to do is pass. 

This has been incredibly helpful in reducing the pressure to excel academically, allowing me to focus on making the most of the experience. However, the free time this arrangement inevitably gives me has been a challenge as someone who thrives on staying busy. That said, it’s been a valuable learning experience. My second year in Manchester was intense—I was constantly juggling my course, societies, and socialising with friends. Being abroad, though, has forced me to slow down, providing a much-needed break. It’s been a steep learning curve but one I can say has been incredibly beneficial for my personal development.  

Remember that your home university is there for you throughout your year abroad and the reason you pay a percentage of fees that year is for continued access to services (including mental health support). The Foreign and Commonwealth Office's Travel Aware Campaign has specific advice on mental wellbeing and living abroad too.

Need support? Don't forget to check out the Student Space.

I’m a third-year History and French student at The University of Manchester but am currently studying in Lyon in France as part of my year abroad. I'm passionate about making sure more students are aware of the support they have access to and destigmatising the challenges mental health can pose whilst in education.  

What happens next?

As the end of the academic year approaches, the Editorial Team come together to share their thoughts on what comes next.

- Student Minds Editorial Team

✨ What happens next? ✨

⭐ Grace (Graduate): 

When I look back as a graduate at how my final year came to a close, it’s safe to say that things ended a little differently than usual. In fact, for me, there wasn’t much of an ending at all.

Alongside all the fun and friendship at uni, life for me had also been a little ‘Lemony Snicket-y’ (A Series of Unfortunate Events). It was only as my final exams approached that I reluctantly decided to take a leave of absence, despite my desire to push on. So, as my friends spent our last few weeks together shaking off their revision stress and celebrating the end of studying, I couldn’t help but feel like I was crashing a party (with my super noisy friends Disappointment, Worry and Embarrassment in tow.) 

However, now many months on (and with my degree finally in hand!), I wish I could tell my past self a few important things: 

1. Sometimes it’s ok to be on a different path to others - sometimes that’s exactly where you need to be to get to where you want to end up. 
2. Taking more time to reach a finish line takes nothing away from your own worth or achievement. 
3. One day you’ll be having your own ‘end of uni’ party, so for now, go dance with your friends. With them, you’re never just celebrating ‘an end’ because it was only ever just the beginning.

⭐ Sarah (Student): 

I’m not a final-year student, but I do feel like a chapter of my life is coming to a close. After spending my academic year on a placement abroad in Germany, I will be leaving the lifestyle and routine I’ve settled into, and the new home that I’ve made for myself. I always find it rather bittersweet when I know that things are temporary. I’m really trying to soak everything in here while I still can, taking an extra careful look at all the places I visit as it may be the last time I ever see them! Even the mundane things like my commute to work have become special, so I’m making sure to take photos for my future self to look back on nostalgically. As much as I dislike things coming to an end, I think it does enable me to appreciate the little things (and the big things!), and I’m really just grateful that I’ve had such wonderful experiences. It reminds me of the Winnie the Pooh quote: “How lucky am I to have something that makes saying goodbye so hard.”

⭐ Tayyibah (Student): 

As a final-year student, I always find the endings difficult. For me personally transitions and changes have never been easy but having ways to cope like having a goodbye meeting or days to plan out after university has finished is what has helped me to have a more positive outlook on the future. If you had asked me when I started my Early Childhood Studies degree at Derby 'Would I reach this far?', I wouldn’t be able to answer. To think of how much I have managed to achieve over the 3 years of my degree has been amazing and incredible to see. The growth I have made professionally and personally is definitely one to remember. I know that the support my friends and academic staff have given me has boosted my confidence and self-belief in knowing I can achieve anything. A quote I will leave you with is ‘You are stronger and braver than you think and more loved than you will ever know.’

⭐ Emily T (Student): 

As a History and Modern Languages student, my third year will be spent on a placement abroad. I am still a little uncertain about my plans at the moment, but I hope to be teaching English as a language assistant in Spain! 

Honestly, the thought of going on a year abroad makes me really nervous! From moving away from my support network to finding accommodation in an unfamiliar place, there will inevitably be lots of new challenges. Sometimes it’s difficult feeling anxious about my year abroad when it seems like everyone else is excited to be gearing up for what should be an experience of a lifetime. However, I know that living and working in Spain will be an amazing opportunity for academic and personal growth!

Looking forward, I am sure that when my plans are more concrete, I will start to feel much more excited about this new chapter in my life.

Whether you are looking for support for your own mental health at university or supporting a friend, help is available.

Written by the Student Minds Editorial Team.

Strength in stories

Dan shares his experience of mental health issues at university and provides reassurance that things do get better.

- Dan Gordon

It was at the end of my second year at university that I first acknowledged that I was a bit off. I had two things I was really looking forward to in the summer and when I was doing them, I remember being aware that I was flat and just not feeling anything about it. That year at uni hadn't been the easiest. I went through a breakup, I wasn’t enjoying my course and I was rarely going out of the house, other than to go out and drink. I would always be thinking that everyone else was having a great time compared to me. At that point, I just put how I felt down to what was going on in my life. I never considered that it was anything more.

My year abroad was coming up and I think I pinned a lot of hopes on it. I thought that would be the solution for all of my problems. It was a huge thing that I’d wanted to do for ages, but when it came around, I didn't feel positive, I didn't feel sad, I didn't feel nerves, I just felt nothing. I tried to tell myself “this is amazing”, but inside, I was just empty. By Christmas, I was starting to think “okay, something might not be quite right here,” and that it might be more than just who I am as a person.

I was at home in England in February and knew I’d put it off long enough, so I booked to see my GP. The doctor suggested that I could be depressed and advised that I attended some counselling. I thought I’ll tell my parents and we’ll book some counselling for when I get back from Vienna in Easter.

On the first Saturday of our Easter holiday, I was watching the TV and having breakfast as normal when suddenly my brain started racing at a million miles an hour. I felt like my head was falling, falling and falling. I suddenly got intense, depressive, overwhelming thoughts of “what’s the point in anything? - it’s all pointless, a waste.” My whole perspective had gone. Everything had changed in that moment.

The day after, I had to tell my mum that something was wrong and that I felt different. I remember I broke down in tears as I told her. I was terrified. I just didn't know what was going on. I was later informed by my counsellor that I had experienced a stress induced mental breakdown. After a few weeks where I didn’t improve, she suggested that I try some medication. From then, it was just a long, long slog.

When you first start medication, you think you’re going to be fine straightaway, but antidepressants take a while to properly work. It is really up and down. Sometimes they can make you feel worse for periods, which makes you feel like you're just back at the start. Those few months was the toughest period of my life. Depression is like a heavy weight. When it comes on strongly, you feel like you can’t move. Everything becomes a massive challenge. At points, you just want to melt into the bed and to disappear. It requires such strength of will. You have to be strong because there are points when you want more than anything for it all just to stop.

Thankfully though, I battled through it and after a couple of months had passed, the medication I was on started to level me out. I stuck with the medication and tried to incorporate some lifestyle changes. I was still very flat but it at least stopped me having the deep plunges and the intense spiralling of my mood.

Once I was back in England permanently, I went to see a psychiatrist who recommended I change my medication as I could still improve. I was now in my final year of uni. Having the breakdown was almost like my mind telling me that I need to change some stuff, because I wasn’t looking after myself. I started to change a few things; going to the library to work, getting more of a routine, drinking less. It took a while, but I slowly started to get some positive emotion back. It was very small at the start, but I remember I started waking up and actually feeling excited for things. It was such a nice feeling.

At the end of my final year, I managed to secure a 2.1. Getting this felt like a huge achievement and was such a relief. I had also managed to get an internship in Birmingham which started in the summer. Moving in on my own and starting my job, I suddenly felt like I had found something I loved. I started finding things that I actually had a passion for, and I loved the routine of work and feeling productive every day. I’m still in that job to this day.

I can definitely say now that I enjoy life more than I ever did at uni. If you’d said that to me a couple of years ago, I would have never believed you. I’ve learnt so much and I know myself so much better now. I know what I need to best look after my own mental health and I am in a much better place for it. I’m by no means perfect, I still take medication to this day and still do CBT, but overall, if I look back on where I was, the difference is huge. I’m genuinely positive about the future and look forward with optimism. I think that in itself is the biggest sign of how far I’ve come.

Find out more about depression and how to support someone.

Hi I'm Dan and I graduated from the University of Sheffield in 2019. When I was going through my initial period of intense mental health issues, I would always search the internet for stories of people who had been through the same experience as me. If I ever found a story of someone who had managed to overcome their difficulties and go on to live a content life, I clung to it like a lifeline. I would think: 'this person was able to get through it, I can too.' I hope my story can be a source of reassurance for others. This is also why I have set up my Instagram @strength_in_stories to provide a place for my story, as well as others, to be shared.

Four Tips for Managing your Mental Health in Long-Distance Relationships

Ro offers advice for dealing with the challenges of a long-distance relationship whilst remembering to take care of your own mental health.

- Ro Crawford

Long-distance relationships are not unusual at university, and managing academic commitments, social life and other responsibilities can affect your mental health. As a year-abroader whose relationship has survived intact across the European continent, I’d like to offer up some tips on maintaining a healthy relationship and a healthy mind whilst at university.

1. Plan Ahead (If You Can) 
Speaking from my experience, nothing has had a more immediate effect on my mental health than an abrupt or unexpected change to my circumstances or habits. Going into a long-distance relationship, particularly when it didn’t start out that way, will be that much harder if you don’t face up to the difficulties coming your way beforehand and plan for how you’re going to deal with them together and individually. It’s important to discuss whether you’re both on the same page about being long-distance and that you both have the same expectations about exclusivity, for example, during your time apart.

2. Work Out a Schedule to Keep Talking 
Making and keeping routines can be a key factor in managing your mental health, and a big part of the planning for this time is working out when and how often you’re going to talk, perhaps over a call or video call, and when you’re going to travel to see each other (if this is practical and affordable for you, and only if and when travel is safe). One crucial benefit of establishing and following a routine is to enable a sense of stability, and as people in long-distance relationships often struggle with uncertainty, this is particularly important. Having the same expectations of how and when you’re going to talk or see each other is critical to maintaining a healthy level of communication. For example, you could agree to message when you wake up every day, to video chat every other day, or to make trips to see each other once a month.

3. Rely on Trust 
Trust is an essential part of any relationship, and when partners in a relationship are far away from each other, it’s even more crucial. Long-distance relationships can be susceptible to jealousy, as a lack of consistent communication and thoughts of your partner leading a life completely apart from yours can raise insecurities. Because of this, it’s crucial to maintain trust, which means having faith in your partner, and talking to them about your own insecurities. That’s not to say you should have blind faith in a long-distance relationship, but  building mutual trust is worthwhile and is likely to be much better for your mental health; doubts can easily exacerbate things like anxiety and low mood.

4. Maintain and develop your support system outside of your partner 
I’ve learned over time that the stability needed to manage mental wellbeing depends on having as broad a support system as possible. This way, if someone you usually talk to is unavailable for some reason, you still have somewhere else to turn. Particularly if you’re long-distance, it’s really important to maintain your individual lives outside of your relationship, so that you have a circle of support in place if needed. This also means you can avoid being overly reliant on your partner to the extent that you’re neglecting the more immediate aspects of your life. By making friends at uni or work and accessing support services like counselling if you need them, you can take some pressure off your relationship when it comes to your and your partner’s mental health needs.

Long-distance relationships are rarely easy, but often worthwhile. Hopefully, these tips can help you maintain a healthy relationship with your own mind, as well as a stable and balanced relationship with your partner. 

Click here to find more information about advice and resources on looking after your wellbeing during a year abroad.

 

I am a third-year student at the University of Oxford with a history of depression and anxiety. I hope that by sharing my experiences and the lessons I've learned I can help make somebody else's life a little bit easier. 

Isolation abroad: Working in a foreign country after university

Guinevere shares experiences of, and tips for managing mental wellbeing when working in a foreign country after university.

- Guinevere

As you are reading this, you may be in your final year at university, or preparing for graduation, and unsure of the next step you’re going to take. Perhaps you are eager to remain where you are and expand your academic career, or find a job close to home. But maybe you are keen to travel abroad in which case, there are some things you’ll need to prepare for, for the sake of your mental health.

There’s plenty at stake when you decide to move away from the people and places you know, and make the journey to a foreign country. I studied in a town which, despite its charms, is best known for its potholes and water shortages. After four years of studying, I decided that it was time to travel, and travel far. After some deliberation, my choice was China, and my best friend and I headed off to China three months after graduation, to teach English as a second language.

As a South African, I was totally unaccustomed to and unprepared for life in China, despite my best efforts to prepare. There is a lot I can share about my experience, but here, I want to stress the importance of taking care of your mental health when living in a foreign country. Many factors can negatively impact your state of mind when you’ve moved far from home. There are, however, various solutions to these problems that I have come to learn.

1. Adjusting to a different climate

A change in weather patterns can drastically affect your mood, especially if you’ve moved from a warmer climate to one with icy winters, where you’re not getting as much Vitamin D as normal. Ensure that you are listening to watch your body needs, and prepare for weather that you are not used to (make sure you get enough sunlight during winter it can make the greatest difference!).

2. Mitigating the distance between you and your loved ones

Of course, you will be away from your loved ones, and this can be very trying, especially if you are in a different time zone. I have experienced tremendous loneliness in China, when all I wanted was to be at home, enjoying a meal with my family, or spending a night out with my friends or partner. Creating a scheduled Skype session with your mom, or grandpa, or cat, is really helpful. Knowing that there is a set date for you to spend quality video time with your loved ones is a true comfort, and it can shrink that distance, even if just the smallest bit.

3. Dealing with potential culture shock

No amount of research or discussions could have prepared me for the culture shock of moving from South Africa to China. I couldn’t speak or read Mandarin, and knew very little of the food or customs I was going to encounter. Having been here for eight months now, I have come to find it all a lot less challenging. Rather than remaining terrified, it is beneficial for you to explore your new surroundings in a foreign country. Find a way to log your experiences be it through writing, photography, or even vlogging. Keep in mind that you are not the first person to experience being a foreigner, and seek out others like yourself who can help you find your way. There are many online forums to join and find other people who are exploring like you. This can help fight that loneliness, and allow you to enjoy your time away from home rather than dreading each novel experience.

4. Practising self-care to manage your mental health

If you are already living with a mental illness, be aware of this and take precautions where necessary when you’re preparing to leave home. As someone who’s lived with depression for years, I knew that I had to stock up on my medication before leaving home. To be without my antidepressants and dealing with the stress of a different country would have been a nightmare. Whether or not you take medication, do make sure to take care of yourself: take a rest when necessary, check in with yourself, speak to a loved one when you’re feeling particularly low, and remind yourself that you have come this far. On my days off from work, I practise some forms of self-care, be it yoga, napping, watching a film, or applying a face mask. Rest days are just as important as the days when you’re busy working or exploring your new space.

There are various pros and cons of working overseas after university. You will never be fully prepared for it, but that’s part of the fun. It’s not for everybody, but with the right preparation and consideration for your mental well-being, it can be a wonderful experience.

For further information, advice and resources on looking after your wellbeing during a year abroad, click here. You can also find more information on managing your mental health after graduation here. 

Hi, I'm Guinevere. I recently graduated with English Honours at Rhodes University in South Africa, and am currently working as an ESL teacher in China. I've had depression and anxiety for many years, and want to share my experiences in the hopes of helping others. 

Don’t Let Social Media Rule Your Year Abroad.

Anna shares her tips for managing the pressures of social media whilst studying abroad

- Anna

41% of “Gen Zers” admitted in a survey that using social media made them feel anxious, depressed or sad. When we place bad social media habits in the context of a year abroad and all of the pressures that come along with it, the combination can lead to a unique form of unhappiness. Speaking to other students who have taken a year abroad, it’s a specific yet hard-to-define phenomenon, that students who haven’t been away just can’t get their head around. Why on earth would we be longing for our former mundane routine of walking to lectures in the rain or dancing in the sticky students’ union nightclub? Having heard of FOMO, I always thought I simply wasn’t affected by it until I saw my friends from back home posting Snapchat stories on nights out. 

FOMO, or “fear of missing out” is the unrealistic desire to be everywhere and experience everything. On my year abroad, it manifested itself as a subtle but persistent feeling of dissatisfaction, that other people were making the most of their time abroad whilst I spent too much time sitting in my dorms. I’d spend hours scrolling mindlessly and accumulating feelings of inadequacy, longing to be more adventurous and spontaneous, yet simultaneously rejecting offers to go on day trips and explore new places. Spending time on social media can create the illusion that you’re more “connected”, whilst actually adding to the feelings of perceived social isolation. 

There’s only one person worth comparing to.

Comparing your seemingly mundane every day to someone else’s life is never going to end well. Everyone knows the saying 'comparison kills', but it can be hard to recognise the link between a quick scroll and your growing discontent. It’s when we begin to derive our sense of worth according to comparisons on social media that a negative cycle can begin. There are two predominant forms of comparison: “upward” and “downward”, aka drawing a conclusion that we are either better or worse than our friends. Howeveowever, comparison can actually help us to help ourselves because it can reveal our greatest insecurities. Use this as a starting point to improve how you feel about yourself. Other healthy forms of comparison can be identifying people similar to you and admiring them- from this, you can set specific and achievable goals for yourself. Finally, the only person you should compare yourself to is… YOU! Are you doing yourself justice by being the best possible version of you?

Is social media getting in the way of your real life?

Social media reduces your ability to live in the moment. Our generation of study-abroad students is addicted to instant and easy-access entertainment on social media, which can disrupt our attention span and ability to enjoy real-world experiences. Your ability to remember and reflect upon the best parts of your year abroad can become distorted, and spending time trying to capture the perfect shot for Instagram can cause you to remember experiences disjointedly and neglect other forms of memory such as how the place sounded or smelled. Try and only take pictures once you’ve spent time taking in your surroundings. 

Make sure to limit your time spent communicating with friends back at home, and instead delve into societies and events. Organise video calls every so often, but ensure that you’re relying on people who are physically there for you.

Don’t be afraid to hit “unfollow”.

Be business-like, frank and a bit ruthless with your social media habits. I set a daily time limit for ten minutes on Instagram and five minutes on Facebook, and it was so satisfying to be able to make it later and later into the day before reaching my time limit. Your following list will be a mish-mash of best friends, acquaintances, celebrities, and travel accounts and this may be worth refining. People may mean well, but constant updates on other peoples’ polished and unrealistic travels can be unhelpful to your own state of mind. If you’re working long hours in a small town in chilly northern Europe, it might be hard to see that your coursemates are studying in the gorgeous Mediterranean, and spending as much time dining out as they do in lectures. Implement a bit of selective following if someone isn’t adding value to your experience. I became jealous of absolutely every part of my coursemates’ year abroad experiences: their travels, the weather, their internships, the clothes they were wearing, all the international friends they had made. 

Know what makes you tick.

Being self-aware and knowing what makes you unhappy can be difficult to achieve, but over time I learned to use jealousy as an indicator of how I could improve my own experience and this completely revolutionized my time abroad: I quit studying and found an internship, moved to a big city and started travelling at the weekends. The biggest lesson to be learned is that you should be active and empowered in crafting your own experiences. Support these positive changes in your life by following people who make you happier and who are relevant to the place in which you live. For example, I followed travel accounts, brunch reviews and street art pages which gave me inspiration for things to do at the weekend. 

Let your year abroad lead to positive and permanent change.

Returning home can be a great opportunity to change your relationship to social media going forward. Sometimes I still feel like I need to document things in stories to validate to myself and other people that I’m having a good time. Avoid this by proactively banishing your apps into one folder and use social media only to post something specific or to reply to messages. Taking on a social media role for a uni club or society can actually massively help to revolutionize your habits. For me, becoming a publicity officer and a student brand ambassador allowed me to compartmentalize social media, appreciating its value as a marketing tool but constantly being reminded of its superficial nature. 

Remember to ask for help and stay in touch! 

Your home university should be there for you throughout your year abroad and the reason you pay a percentage of fees that year is for continued access to services (including mental health support). The Foreign and Commonwealth Office's Travel Aware Campaign also has specific advice on mental wellbeing and travel abroad. So, don’t let your unhappiness get on top of you and don’t battle every problem on your own. 

For further information, advice and resources on looking after your wellbeing during a year abroad, click here.

I’m a final year student at Lancaster University and spent a year studying and working in Germany, both of which posed me different challenges and opportunities for personal growth. Outside of my studies, I spent my time running our study abroad society to ensure international students have the best possible experience at Lancaster.

Overcoming Isolation in the Foreign Lands

Yusuf shares his experience regarding the problems faced when he started living alone as an international student in Canada and how he overcame them.

- Yusuf Matin

Isolation is one of the problems that international students face when they travel to foreign lands to study. So, what is isolation? Isolation is setting oneself apart from other people. This is a common phenomenon and is usually faced by freshers as they step in to new foreign lands for the very first time of their lives. I myself have gone through this experience. The excitement of living alone in a foreign land did not even last for an entire month. I began to miss my family gradually. Back in my country, I used to be pampered and never appreciated the care of my friends and family members. They were always there for me whenever I needed them most. Even when I was ill, I was looked after by everyone around me. Due to time differences I was not able to contact them. I had never felt lonely in my life and never knew that isolation could be a serious problem. A problem that lead to different kind of problems. I often laughed and mocked people when they said that they felt lonely and isolated. 

After arriving, I had a lot of things to do and I did not even have proper guidance. I had to wait for my classes to begin so that I could ask for proper help and support. Living in my own country, I knew all the names of the streets and locations but living here in the foreign land came with its own challenges, especially when it came to traveling to different places. As the days went by, other kinds of problems started to arise. One being emotional isolation. I was connected to everyone via social media, yet I felt very lonely and isolated. I was running out of cash and did not have a job. I had to wake up early in the morning to attend my classes and returned home in the evening with an empty stomach and tired legs. I did not know how to cook and so I consumed snacks most of the time. Sometimes I felt so tired I did not even have food and just went to sleep. 

This caused the biggest problem. Due to this habit I developed a peptic ulcer. At night when I slept, I screamed in pain. This scream was from my inner voice and it remained unheard all the time as I was so isolated. I tried to reach out for help but unfortunately there was no one. I always had difficulty expressing my remoteness to people because it felt worthless discussing something these to people. This feeling arose because whenever I tried to talk to them, my words became unheard. My mental and physical health was deteriorating.

From what was happening around me, I had to bounce back and had to stand tall on my own two feet. This was not at all an easy task. After doing classes, I would talk to my classmates and bond with them. Gradually, my friendships grew and I started feeling less lonely. I finally met people from my country and started bonding with them. I gained more knowledge from my countrymen who came before me and started acknowledging their experiences. During my weekends, I took cooking lessons from them and shared food for dinner. I learnt that strengthening my resilience was the only way to move forward. The damage had been done, but for me time was the best healer. Even though it took a lot of time to recover, but I was glad that I went through and came out victorious. I had to setup my everyday schedule and made hourly and weekly plans. Traveling to different places with friends actually helped as it gave me the peace of mind that I needed the most.

Check out our helpful information on starting university or study abroad.

I am an International student who living a life that was beyond thinkable, which is living alone. There are many students who are young and dependent on their family and friends. This is for them. No damage is permanent, and we can all recover if we really try hard enough. I don't want anyone else to face these problems.

But what if...? Advice to Manage Anxieties About Your Year Abroad

Hannah shares four tips for managing anxieties about, and making the most of, your year studying abroad.

- Hannah

The idea of studying abroad filled my head with all of the worst-case possible scenarios; I struggled and continually questioned whether the whole year would be a disaster. Everyone I had spoken to said that their year abroad was the best in their lives but all I could think was ‘but what if…?’. These ‘What if’s’ nearly caused me to miss out on my fantastic year in the Netherlands, so today I want to share some of the anxieties that I experienced and how I looked after my wellbeing to hopefully reassure you on your decision too. 

But what if I miss home?

My main worry when applying for my study abroad year was that I was going to miss my family – this isn’t a bad thing, this is amazing. Missing home shows how you must have a great support system and people around you that you are going to miss. I’m not going to lie; I did miss my family. Still, it made me appreciate them a lot, plus I had so many visitors whilst in the Netherlands that it made it so much easier. 

But what if I don’t make any friends? 

Are you a scary man-eating monster? No! I assure you that you can and you will make friends. It might seem terrifying at first, but all you have to do is say hello, and if people shut you down, don’t worry as there are plenty more people out there to meet. Join societies and clubs in and outside of the university. All exchange students are in the same position as you, even if they don’t show it. If you go on socials that take you off-campus, I highly recommend that you Stick With Your Mates to ensure you keep yourself safe when experiencing a new country.

But a year is so long. What if people forget about me? 

A year seems like a long time. This year is a small segment out of your whole life, and it will be worth every moment. It’s surprising how fast time flies when you’re experiencing a new culture. Plus, its rarely ever a whole year - more like ten months. Don’t be worried about people forgetting you, worry about people being jealous of your fantastic experience! I’d highly recommend you share and document your time away; the Travel Aware Instagram is a great place to get inspiration for your posts. Plus, if you ever feel sad, you can look at all of the amazing memories you’ve made and see how far you’ve come.

But what if I can’t get access to my medication? 

One thing you can’t be too relaxed about is if you take medicine because different laws and customs vary all over the world. Travel Aware keep up to date with 225 countries’ laws and customs. They can also send you email updates if anything changes. Easy! On the same note, don’t forget your insurance and vaccinations. 

I hope I have helped to debunk a couple of your worries. A year abroad is a scary prospect even for those who do not usually struggle with their mental health, and you’re doing the right thing by researching before you apply. From my experience, I would encourage you to think carefully how you could manage any risks or worries, and have a fantastic time away.

You can find advice about looking after your wellbeing while studying on a year abroad here. 

Hi! My name is Hannah and I am a Drama student at The University of Exeter. I'm obsessed with all things travel-related. I love exploring new places and experiencing the culture.  I’m also living my life with an old pal, anxiety - you may have heard of it? I know many of us are familiar with it, and sharing my experience of anxiety is very important to me. I also share my highs and lows of travel on my Instagram

Handling anxiety whilst studying abroad

Alyssa writes about how to handle Anxiety whilst studying abroad

- Alyssa

In a tiny toilet down the street from the Gloucester Road station, I pressed my hands against my temples, trying to calm my nervous stomach and steady my shaky breath. I squeezed my eyes shut, willing the panic to go away, willing myself not to cry. Again. 

Through the thin, cold walls, I could hear the buzzing of street noises, the sound of sirens and the rumble of the nearby overground. It all felt frantic and foreign and – frankly – too much. 

It was my first week of my semester in London – but instead of feeling excited, I felt panicky and on edge. All I could do was fight my way through the orientations, find a place to hide and try to reason with my racing heart. London wasn’t that different from America, and I thought I’d adjust easily. But now, completely alone in another country, the culture shock was suddenly very real – and so was my anxiety, although I didn’t know what to call it at the time. 

Everyone talks about how studying abroad will be the time of your life – and for me, it was. But I wasn’t prepared for the anxiety that came with transitioning. If you’re struggling with anxiety while you’re abroad, you’re not alone – and you’re not helpless. Here’s how to deal with study abroad anxiety and make the most of your experience. 

Find a Safe Space 

Before experiencing it yourself, you might think culture shock is all about your attitude – but like anxiety, it’s both a physical and psychological reaction, and it has a lot to do with your environment. 

When you’re feeling overwhelmed in a foreign country, the first step is to find somewhere you feel safe. It could be your room, a cozy coffee shop, a quiet park or a student lounge. Having a quiet place to return to will help whenever you feel out of control. 

Build a Routine 

If you’re like me, unfamiliarity is the key cause of anxiety in another country. You’re trying to adjust to a whole new life while feeling homesick for the one you left behind. 

In the second stage of culture shock, your anxiety makes your brain reject everything about your host country, but getting into a regular routine will help you feel more grounded and at home. Write down your schedule – whether that’s classes, an internship, events or downtime. 

Soon, you’ll realize it’s not so different – you’ll be walking a familiar route, attending regular classes, and doing work at the same café. 

Keep Track of Your Thoughts 

When you’re having trouble managing your anxiety, journaling helps you cope by releasing all your feelings, fears and negative energy. 

Write down how you feel. Write every day. It will calm you down and give you a channel for your anxiety. At first, writing might only be a release – but you can also turn it into a tool. Start looking for something positive to write down each day. Look for beauty in the environment around you. When you focus on noticing the good in your new home, you’ll be less focused on feeling anxious. 

Ease Out of Your Comfort Zone 

You might feel like you’re the only one struggling with study abroad anxiety while everyone else is out exploring fearlessly, but that’s not true. Remember, it takes time to cope with culture shock. While it’s important to stay busy and challenge yourself to leave your comfort zone, you don’t have to push yourself too far too soon. Set small goals and test your limits at your own pace. 

When I was struggling to adjust, I wrote a list of everything I wanted to do abroad – and then I told myself it was okay not to finish it. Instead, I explored in small steps, going one tube stop further or picking one new site to visit each weekend. Soon, I realized I wasn’t afraid anymore. 

Wherever you’re studying as an international student, you can work through your initial anxiety. When you take your time and be kind to yourself, you’ll realize you’re in control – not because you’ll never feel anxious, but because you’re strong enough to try anyway.. 

For more information on year abroad support click here

Hi, I'm Alyssa, an education and student life blogger with a passion for connecting with students of all kinds. Making positive self-care choices like these has kept me grounded through school and life — and I hope to help other students succeed, stay healthy and make the most of their university experience. Follow along on my blog, Syllabusy.

A less considered topic: how travelling can affect your mental wellbeing

Sorcha explores the impact of travel on mental wellbeing

- Sorcha

As summer draws to a close and the academic year begins, students may be planning their winter skiing holidays, embarking on their year abroad, or simply starting at a new university away from home. These events, while motivating and exciting, come with a variety of challenges that we might not even consider. This post will consider ‘mental wellbeing’ and travel, an issue that’s probably not spoken about enough, but one that affects so many.

While abroad you are often more vulnerable and out of your comfort zone; dealing with different currencies, laws, and even weather! Transport alone can trigger anxious thoughts for some people, and these factors combined can seriously impact your time away. I think many people can relate to feeling overwhelmed or homesick and questioning why - you’re meant to be relaxing on holiday, right? But, the physical tolls of travelling are so closely linked to stress and anxiety, so is there any wonder we feel this way?

Unsurprisingly, I wasn’t alone in these observations – I decided to ask around and I found some common travel-related issues and solutions:

Alice said: “Travelling just makes me feel homesick, even if I’m not going very far, and the language barrier makes me feel out of place!” I asked what helps Alice when she feels like this and she replied “well, home is only a phone call away, and after a couple of days of settling in I tend to feel better – especially if I keep busy immersing myself in the culture.” 

Another pressure of travelling is drinking. Chatting to Ben, he said: “There’s a huge pressure to have the ‘time of your life’ when abroad as a student. In reality, drinking excessively makes me feel vulnerable and a bit sad the next day! However, you always have a choice about these decisions, and if you feel uncomfortable, you don’t have to do anything you wouldn’t do at home or that might compromise your safety.”

Silly mistakes! “Once my friends and I went swimming in the sea, and left our bags on the beach. They were all stolen – passports and all! We had to go to the British Embassy who were very helpful and we can laugh about it now – but at the time it ruined the holiday! I would say just make sure you plan your day ahead and be responsible.” – Grace.

So although travelling is exciting and full of amazing opportunities, there are always precautions to take. Planning your trip carefully can really help. The Foreign and Commonwealth Office has a useful travel checklist to complete before you set off, including checking the entry requirements of the country, finding the nearest British embassy before you go, and even ensuring your phone works abroad. Check this out here!

If you do struggle with mental health issues that have been diagnosed, or that you take medication for, the FCO’s Mind How You Go is the ultimate guide to enjoying a stress-free and enjoyable trip. Simple tips like Googling what mental health services your destination has before you go can really set your mind at ease – even if you don’t end up using them. This is especially true for students going on holiday with a group of friends or a university sports club, its’s understandable to feel worried about opening up to peers you may not know that well, and its completely different to going abroad with your family! Planning ahead in this case provides solutions before scenarios even arise.

If you are at all concerned, contact your doctor before setting out, and if you need advice while abroad, here is a list of relevant organisations that may be able to help:

• Student Minds (of course!)
• Samaritians
• Bipolar UK
• Turn2Me
• Friends in Need

With this in mind – enjoy your travels and stay safe!

For more information on looking after your mental health whilst travelling/ living abroad, see here.

My name is Sorcha, and I'm a third year history student at the University of York. I love to travel, having spent 6 weeks living in Italy and a month inter-railing around Europe during my gap year. I learnt so much from these experiences, and want to share my insights with other students!

We Need to Talk About Year Abroad Loneliness

Alisa shares the experience of loneliness on a year abroad from herself and her peers   

- Alisa Anwar

3 months of application forms, 7 months of preparation, 2 weeks of goodbyes, and an 8 hour plane journey had finally led to this moment. “Ok…so what now?” I found myself asking as I dragged 2 suitcases into my small humid empty dorm room and closed the door.    

Studying or working abroad for a year or semester is often presented to us as one of the most exciting once in a lifetime opportunities where you will make the most amazing friends, travel to beautiful cities and famous landmarks, and truly experience life as an independent traveller. The sheer competition of the application process in many universities, alongside the presence of travel grants from the UK Government, forces us to feel grateful that we were lucky enough to be part of the ‘selected few.’ We were told that those who study abroad are more likely to achieve 1st class degrees, have greater job opportunities, and produce university work to a much higher standard than their peers who didn’t go abroad. 

Before I was about to embark on 9 months in Canada, I would spend hours scrolling through social media – looking at all of the amazing Instagram posts and Facebook photo albums from those who had spent the last year abroad. It seemed as though they all had the best time. 

Yet, for most, this is not necessarily a true reflection of reality. 

I started to think about how I had presented my year abroad to others. A quick scroll through my own social media would reveal that I had fallen into a trap similar to the accounts that I had followed before I left. I have only shown the positives; the amazing trips that I have been fortunate to go on, or the scenic landmarks that I have seen. I have not exposed the downsides to being away from home for a prolonged period of time in a foreign country.  

I currently live in a house of 30 exchange students, so I am surrounded by young people who are living abroad from all across the world. I asked them to note down the aspects of their experience that they have found difficult. These were some their responses. For the purpose of this article many of the following names have been changed for privacy. 

“The time difference makes things more difficult because when it’s quite here in the evenings and I want to call home, everyone else is already asleep.”- Susan

“Adapting to the new environment was tricky because the system and workload was so different from my home university in Japan. I also found it difficult to study in a different language as I was so used to learning and conversing in Japanese. It is things like that make me feel detached from my surroundings here”- Felicity

“I had to push myself to get involved with complete strangers, which is very daunting”- Benjamina 

“Honestly, I feel homesick a lot of the time, especially when I see my friends back at home all hanging out together. I feel like I am missing out on lots of fun stuff back in the UK and often find myself spending more time thinking about home than I spent enjoying my time abroad” - Alice

“Being away from my girlfriend is hard and has tested our relationship immensely. Long distance is tough!”- Jack

Now, the purpose of this article is not to dissuade you from going abroad; the purpose is actually the complete opposite. It is simply to provide some reassurance to those who are currently living away from home, and who want to return, that you are not an anomaly in the system. You are not alone in finding the process hard, you aren’t the only one that is experiencing homesickness, or having periods where you regret your decision to live in a foreign country. Most importantly experiencing these things doesn’t mean that you are failing. 

Understanding how you can help to stop these emotions from ruining your experience of being abroad is really important. If you know you suffer from mental health problems that could impact your time abroad always research mental health facilities available to you at your destination. Simultaneously, remember that you are still part of your home university and can easily access pre-existing support there too. Independent organisations such as ‘Mind’ or ‘ReThink’ are also more than happy to listen to your worries. Try to limit phone calls home to a regular schedule so that you aren’t too reliant on those back in the UK at the expense of you bonding with new friends abroad. However, at the same time be aware that your friends and family are there to support you and you should be open about how you feel to them. Push yourself to fill your week with activities so that you remain occupied. And, finally, don’t be disheartened if you’re finding it hard. 

You can find advice around looking after your wellbeing on a year studying abroad here. 

My name is Alisa, and I’m a third year International Relations student at Durham University. I am a lover of travel and have spent the last year in Canada for my year abroad. Aside from this I enjoy art, theatre, and music. I am extremely passionate about student welfare and the importance of looking after yourself and your mind when you are abroad. 

Five ways travelling has improved my confidence, self-esteem and social skills

Kirsty shares five pieces of advice on how travelling can enrich confidence, self-esteem and social skills. 

- Kirsty Fitzpatrick

People always say that you should ‘travel yourself interesting’. However, after a few years of independent travel, I have found that the most rewarding aspect of travel is not that it satisfied my need to appear interesting, but that it boosted my confidence, improved my self-esteem and forced me to interact in larger social settings than before. Although it may seem daunting to push yourself out of your comfort zone, travel has by far been the best way to see improvements within myself, in an enjoyable way too! Here are five things I have learnt from my travelling experiences.

1. Pick the second option

This is something I learnt in drama studies; when an idea comes into your mind, discard it and opt for the second idea because often it could be miles better. I apply the same logic to travelling, I think of a destination and think, maybe later – right now I want to go somewhere else. Although everyone does need a relaxing and easy holiday from time to time, whilst you are young and full of energy, I recommend choosing a destination that you can’t even picture. This will ensure an element of surprise when you travel and will teach you to adapt to new surroundings. Being confident in an unknown environment will make your holiday a worthwhile learning experience. That being said, it is crucial to check whether said destination is safe and the best way to do this is through the Foreign and Commonwealth Office advice pages!

2. Opt for socialisation

When travelling it is easy to feel overwhelmed, anxious, and not willing to talk to strangers. However, to prevent alienating myself when abroad, I make sure I have booked a really good hostel that offers social events for its guests. From yoga in the morning, to shared meals, and pub crawls, I have made great friends whilst on holiday. I have also received some of the best travel advice be it for the area I am travelling in, or just for travelling generally. To meet like-minded people abroad who will undoubtedly help you to develop your social skills and confidence when talking to strangers, I highly recommend hostels as the way forward.

3. Plan a challenge on foreign soil

Whilst your confidence to face challenges may wax and wane at home, when on holiday there is really nothing to lose and you can feel more energised by being somewhere new and exciting. That’s why I always set myself a challenge when I go abroad, maybe I really want to try a new food that I wouldn’t eat at home or go for a 5 mile run amidst stunning scenery. Whatever the challenge is, it is great to channel that new found confidence you have when you are on holiday and what’s more, you will have such fond memories of completing your challenge on holiday that you will be more likely to push yourself at home to replicate that feeling. 

If your challenge is super adventurous be sure to check out the appropriate cautionary steps you may have to take in order to be as safe as possible! This may include getting a special level of travel insurance to cover yourself when away. The ABTA website and the FCO’s Travel Aware site are great for this!

4. Share your adventures

In order to truly reap the rewards from your holiday and learning experience, it’s great to share your lessons learnt with loved ones as talking to someone else can help you to evaluate what went well and what lessons you will take with you. Even if you just want to share some photos of you achieving your holiday goals, let other people share your successes and you never know, you may even inspire them to take a step out of their comfort zone too! Take a look at the Travel Aware Instagram for some ideas and inspiration.

5. Don’t stop 

Whilst you can only travel within your own means, I find having travel plans or even just ideas, keeps me going through the ups and downs of everyday life. It is important not to stop or give up, even if you had a bad experience, because every holiday destination is so different to the next. Talk to friends and family, and share travel stories and advice. 

You can find advice around looking after your wellbeing on a year studying abroad here. 

Hi, I’m Kirsty. I am a student at Lancaster University studying English Literature. I have a keen interest in writing as well as cycling and running. This year I have been writing as a student ambassador for the Foreign and Commonwealth Office, offering advice on travelling safely abroad.

Prioritising your mental health when abroad

Varsha discusses the challenges related to traveling and moving abroad and offers some ways to manage this.

- Varsha Patel

Travel and moving abroad can be stressful. While you’re thinking about dodging pickpockets, brushing up on useful local phrases (les toilettes, svp?) and trying to squeeze in those extra pair of heels in your already bulging carry-on, there’s something that might take a backseat in your travel preparations: your mental health. Whilst you can always buy the bottle of shampoo you forgot to pack at duty-free, there’s sadly no quick fix for mental health. So why are we not adding preparations to look after our mental health to our pre-travel iPhone notes checklist? 

There are a plethora of challenges related to traveling and moving abroad: making friends, meeting rent, unfamiliar support systems and a complete change to your daily life. In fact, the NHS has identified some challenges that could disrupt mental health such as language barriers, culture shock and a sense of isolation and separation from family and friends. But this doesn’t have to put you off traveling! Taking the steps both before and during your travels means you can prioritise your mental health, no matter your destination. 

Here are my tips and advice on things to consider when traveling or moving abroad!

Before you travel

Consider whether your insurance covers your mental health condition. Some insurance companies will exclude cover for mental health, so shop around and read the small print. 

Ensure, if you’re eligible, that you have an EHIC (European Health Insurance Card) - they don’t take long to arrive in the post, but make sure you order one at least two weeks before you travel. For more advice, check out the Foreign and Commonwealth Office’s (FCO) guidance on travel insurance. 

If you take medication, make sure you have enough to last you for your whole trip. You might also what to consider whether your medication is both legal and available where you’re staying. You can check the information on NHS traveling with medicine. You can also check with the embassy of the country you’re planning to visit and check with your airline if you need documentation to prove you need to carry the medication. 

Finally, it might be a good idea to research what mental health support is available where you are traveling to, as well as local attitudes to mental health. 

For further advice and recommendations for pre-travel mental health preparation, check out the FCO guidance. 

When you’re abroad

So what about when you’re there? You’ve done all the preparation, and you’ve worked out whether your medication is acceptable and readily available. But you’re now in your rented shoebox of a room, and you’re just feeling crap. What now?

As somebody who has moved abroad before - and found myself not loving it at times - I think the biggest difficulty for me was to will myself to get out of my bed, and see the city I’m in. 

Just going for a walk around the street, or exploring something I always said I would but convinced myself I never had the time for. I found it really allowed me to reset my mind and have a more positive outlook. Of course, convincing yourself to go is a hill to climb in itself, but setting yourself a target of a 20-minute walk a day could might really help. 

Additionally, a consistent hobby that takes place at a certain time every week, could also help you get moving (e.g. a netball session or a cooking class). Before you leave, I’d recommend researching local clubs/teaching activities/courses outside of what you’re traveling there for. Keeping occupied is always a good step. But equally, you want to give yourself time to breathe.

I also found it really helped me to keep a piece of home with me. I was consistently allocating time to Facetime my friends and family, and keeping dates in my calendar for when they were going to visit, so I always had something to look forward to. When you’re not in a good place, you can always count on your loved ones to lift your spirits, and distract you after a down-moment. A nice little trick which I wish I used more when I was abroad was WhatsApp voice notes. It’s quick, and is perfect for when your friend wasn’t able to pick up your call at that very moment, but something hilarious has happened that you want to recount immediately before you forget. 

Start adding ‘prioritising my mental health’ to your pre-travel checklists - you won’t regret it.

Varsha is a London-based journalist who is interested in promoting mental health awareness in all aspects of everyday life, be it travel, employment or university. She graduated from the University of Warwick in 2017 in Law and French Law, and her writing can be found here. She can also be found on twitter @pretendjourno. 

You can find further support and advice on navigating your year abroad and looking after your mental health here.