Studying in a foreign country is an exciting adventure. It brings new opportunities, cultures, and friendships, but also comes with its own set of challenges. For international students, balancing academic life while being far from home can be both thrilling and overwhelming. Here, we’ll share some practical, simple health and wellbeing tips to make your journey as smooth and enjoyable as possible.
Prioritise Your Sleep
Sleep might not seem like a top priority when you’re trying to juggle lectures, assignments, and a social life, but it’s crucial for your physical and mental health. Aim for 7-9 hours of sleep each night to recharge your body and mind. Lack of sleep can lead to stress, a weaker immune system, and trouble focusing in class.
Quick Tip: Create a sleep routine—try going to bed and waking up at the same time every day, even on weekends. This helps your body develop a natural sleep pattern.
Maintain a Balanced Diet
Food is fuel, and when you’re studying hard, your brain needs the right kind of fuel. It’s easy to fall into the habit of eating fast food or skipping meals, but maintaining a balanced diet can help you stay energized and focused.
Include plenty of fruits, vegetables, lean proteins, and whole grains in your meals. Hydration is just as important—try to drink at least 8 glasses of water a day.
Quick Tip: Prepare simple meals at home. This not only saves money but also lets you control what you’re eating. Plus, cooking can be a fun way to bond with roommates or friends!
Get Moving
Physical activity is not only great for your body but also for your mind. It helps reduce stress, boost your mood, and improve your overall wellbeing. You don’t need a fancy gym membership; even a 30-minute walk, a jog in the park, or a home workout can make a huge difference.
Quick Tip: Take study breaks to stretch or do a quick workout. You’ll come back to your desk feeling more refreshed and productive.
Connect with Others
Moving to a new country can sometimes make you feel isolated or homesick. Connecting with others is essential for your mental health. Whether it’s joining a club, participating in university activities, or simply having coffee with classmates, making connections can provide a support system and ease feelings of loneliness.
Quick Tip: Don’t be afraid to reach out to fellow students. Chances are, they’re also looking for friends and will appreciate the effort.
Practice Self-Care
Self-care doesn’t mean spending a day at the spa (though if that’s your thing, go for it!). It’s about finding time for activities that make you feel good and relaxed. This could be reading, journaling, listening to music, or practicing mindfulness and meditation. These moments help you manage stress and recharge.
Quick Tip: Spend 10 minutes each day focusing on deep breathing or meditation. Apps like Headspace or Calm can guide you through this and help you build a habit.
Ask for Help When Needed
If you find yourself struggling—whether it’s with academics, homesickness, or just the stress of adapting to a new environment—don’t hesitate to ask for help. Universities often have resources like student counseling services and support groups. Remember, seeking help is a strength, not a weakness.
Quick Tip: Check out what mental health and wellbeing resources your university offers. There are usually free workshops, therapy sessions, or student groups available to support you.
