Looking after your wellbeing abroad means taking care of your sleep, food, movement, money, and relationships, and knowing where to get help. Every school has free support for international students.
Studying abroad is exciting, but it can also be stressful. New routines, homesickness, and academic pressure can affect how you feel. This guide covers simple daily habits, warning signs to watch for, and where to find help, including urgent support.
Feeling nervous about studying abroad?
Read about the most common study abroad fears and practical ways to handle them.
If you are in danger or thinking about harming yourself, get help now. Call the local emergency number, or a crisis line listed in the "Urgent Help" section below. You do not have to wait until things get worse.
Why Wellbeing Matters for International Students
Moving abroad brings many changes at once. Research on international students lists academic stress, financial worries, language barriers, social isolation, and cultural differences among the main challenges of adjusting. Loneliness is especially common: in one widely cited study of 200 international students in Australia, about two-thirds (65%) said they had felt lonely or isolated. Feeling some stress is normal. Looking after yourself helps you cope better and enjoy your time abroad.
Daily Habits That Help
Sleep
Try to keep regular sleep times, even on weekends. Good sleep helps your mood, memory, and focus. Avoid studying through the night before exams.
Food and Movement
Eat regular meals and stay active. A walk, a sports club, or a free campus gym session can lift your mood and help you meet people.
Connection
Stay in touch with family and friends at home, and build new friendships where you are. Social support is one of the strongest protections against stress.
- Keep a routine. Regular times for classes, study, meals, and rest make life feel more stable.
- Manage money stress. A simple budget can reduce worry. Get money-saving tips.
- Spend time outside. Daylight and fresh air help, especially in winter in colder countries.
- Find something familiar. Cook food from home, find a faith or cultural community, or keep up a hobby you enjoy.
- Limit alcohol and other substances. They can make anxiety and low mood worse.
Signs You May Need More Support
Everyone has hard days. But it is a good idea to talk to someone if you notice any of these for more than two weeks:
- Feeling sad, worried, or empty most of the time
- Sleeping much more or much less than usual
- Losing interest in things you normally enjoy
- Not wanting to see anyone, or staying in your room most of the day
- Missing classes or falling behind with your work
- Changes in appetite, or using alcohol or other substances to cope
Where to Get Support on Campus
Most universities and colleges offer free, confidential support for students. Using these services will not affect your grades or your visa.
- Counselling services: Talk to a trained counsellor, often in person or online.
- Student wellbeing or wellness teams: Help with stress, homesickness, and settling in.
- International student advisors: Support with practical, visa, and adjustment issues.
- Campus health centre: See a doctor or nurse, including for mental health concerns.
- Peer support and mentoring: Talk to trained students who understand what you are going through.
- Faith and chaplaincy services: Support from many faiths, and often for students with no faith too.
Note: Your student health insurance may also include mental health support, such as counselling sessions or a 24-hour helpline. Check your policy documents or ask your insurer.
Feeling lonely?
Get practical tips for making friends and building a community in your new home.
Urgent Help: Crisis Lines and Emergency Numbers
If you or someone else is in immediate danger, call the emergency number. If you are struggling and need to talk to someone now, call a crisis line. These services are free and confidential.
Tip! Save your local emergency number, your school's counselling number, and a crisis line in your phone during your first week. You may never need them, but it helps to have them ready.
Supporting a Friend
If a friend seems to be struggling, check in with them. Listen without judging, and encourage them to talk to their school's counselling service. If you think they are in danger, call the emergency number. You do not have to handle it alone: you can also ask your international student office for advice.
Frequently Asked Questions
No. Counselling services are confidential and separate from your academic record. In most cases, information is only shared without your permission if there is a serious risk to your safety or someone else's.
Sometimes. Some schools have counsellors who speak several languages, and some insurance helplines offer interpreters. Ask your counselling service what is available. Online counselling services in your own language may also be an option.
Tell your academic advisor or international student office as early as you can. Many schools offer extensions, special consideration, or reduced study loads with supporting evidence. Talk to an advisor before you drop courses, because changes to your study load can affect your visa. Learn about academic support.
Looking after yourself is not a distraction from your studies. It is what helps you succeed. Build healthy habits, stay connected, and reach out early when you need support. Help is always available, wherever you are studying.
Settle in with confidence
Explore more guides for life as an international student.