Studying abroad/away can impose many challenges and opportunities on your mental and physical health. Cultural adjustment and being in another environment can be exciting, stressful, and overwhelming at times. This can have a big impact on your overall mental and physical well-being. Being away from support networks, such as family, friends, and home community can challenge your ability to cope with stress and unforeseen events. There are many things to consider and coping mechanisms to help you while studying abroad/away. Talk with your provider about your plan to be away from home and how that will impact your physical and mental heath.
Some countries require proof that travelers have received specific immunizations or medications before entering the country. Traveling with a pre-existing medical condition, such as diabetes, allergies, asthma, pacemaker, and other illness plays a major factor in your study abroad/away experience. The Smith Center encourages you to disclose any mental or physical health conditions in the Medical and DAC Accommodations Disclosure in the Smith Center application and to your study abroad/away program. Disclosing your medical and physical needs will not prevent you from participating in the program. Disclosing your needs to the Smith Center can help you learn about opportunities to meet others while away and what kind of support or care options are available to you (care and treatment in your host community, medical cards or ID bracelets, etc.). Review this webpage for more helpful information and resources that you will want to consider when studying abroad/away.
If you struggle with physical or mental health challenges, consider seriously whether this is the best time to study abroad/away. Too often, students and their families are so excited for the opportunity to study abroad/away that they discredit the challenges, the risks to the student’s well-being, and the impact to other participants of the student’s needs. Meet with your provider before studying abroad/away to create a plan and ensure this is the right time to be away from your support network. They can help you determine what type of medical care you will need in the host community. You will want to think about:
- What type of care is available in the host community?
- How will you have access to treatment and certain prescriptions?
- Where is the nearest pharmacy, counseling service, and medical center?
The process of traveling can be challenging and changes will occur. This can be very stressful and overwhelming. There will be airport security screenings, passport and visa controls, immigration and customs to pass through. The time zone may change creating a change in daylight and sleep patterns. It is important to plan for these events and how you will adapt to changes in the environment.
There may be many cultural differences which can impose challenges both mentally and physically. Research cultural practices, norms, behaviors, and customs in your host community. Are their similarities and differences? How can you prepare for the differences both mentally and physically?
What is available in the United States and at St. Olaf may not be available in your host community/institution/ program. For example, it is important to research information about housing, food/dietary needs, and exercise facilities.
You may also want to learn more about the academic expectations and teaching methods in your community/institution/ program as these may differ significantly from what you are used to. What will academics/grading look like? In some countries your grade is based on a final project and daily homework is nonexistent. There may be a lack of conveniences (air conditioning, heat, high speed internet, etc.) that you will need to prepare for.
Spending time away from your peers on home campus can be exhilarating and daunting. There may be pressure to maintain your social relationships at home and away while exploring your own identity and excelling academically. It is important to prepare how you will enter the host community and reflect on your identity at home before you go.
This may be the first separation from family and friends. Anxiety can increase with your support network far away. There will be events that might happen that you will be sad to miss.
- How will you stay connected while abroad while also practicing independence?
- What strategies can you implement to feel connected with home?
- Pictures
- Scheduled calls
- Attends services/ events that you would back home
- Will you need additional support? Who should you reach out to find it?
What would your entry into the host community look and feel like? How would you be perceived? It is important to research how mental and physical health is perceived in the host community. Is there an existing stigma surrounding mental and physical health? It is important to also think about how you will be perceived as a student studying at a U.S. university in your host community.
Many students find they need to adjust their medication while abroad/away. Talk with your provider in advance about how to do that if needed. Will medications be accessible? Remember some medications and treatment are illegal/restricted in other countries. You may not be able to bring some medications into the country.
Research providers in your host community that will be able to help provide treatment for your mental and physical health. If you are in need of physical or mental health support, you can utilize counseling services at your host university or visit https://wp.stolaf.edu/timelycare/ for free 24/7 medical and mental telehealth care. Contact your travel insurance to receive assistance in locating qualified medical care.
Returning to campus and home can be uplifting and challenging. While away prepare how you will enter your home campus and community. How has your identity changed? Reflect on your experiences. If a student must cancel their participation, remember that the cancellation policy fees apply and can be substantial, rising as the departure date approaches.
Campus Resources and Contacts
Emergency Contacts
Title IX Coordinator (507-786-3465 / titleix@stolaf.edu)
911 Abroad – Emergency Phone Numbers Abroad
If you are thinking about or planning to study abroad/away – and you already receive services through the Counseling Center – please meet with your Counselor and class dean to discuss your specific needs abroad/away.
In addition to your Counselor and your Class Dean, you should work with the Director of The Smith Center, Theresa Heath, by emailing smithcenter@stolaf.edu. Here are some considerations, suggestions, and additional resources.
Physical & Mental Health Strategies
- Research mental and physical health in your host community. Is mental and physical health discussed in the host community? Are there resources to access counseling, medications, and treatment? What is the process for receiving care? Where is the nearest pharmacy or medical center?
- Develop a plan and realistic expectations for managing your mental and physical health while off campus before you go.
- Identify and practice self-care strategies before departure. Expect to feel upset, depressed and frustrated at times. It is important to recognize ways to cope with stress and anxiety during uncertain times.
- Before you go talk with your existing support at home (Doctor, counselor, professors, parents, guardians, etc.). Plan how you will be able to connect with your provider and support network while away. Will medications and treatment be available to you while off campus? How will you adjust to changes in medications and treatment? Is there a provider in your host community who is familiar with your physical condition?
- Explore your host community. Don’t isolate yourself. Get out of your room and attend social events. Meet others in your host community. This can help you establish a support network away from home and connect with others who may have a similar physical and/or mental health history.
- Practice good nutrition and diet. Eating healthy can impact your mind, body and spirit.
- Exercise regularly. Take time for self-care and reflection.
- Start a journal. Track your mood and how long the feelings last. This can help you recharge, cope and deepen understanding of yourself.
- Receive an adequate amount of sleep. Exhaustion and jet lag can incur. Be sure you develop good sleep habits that can help boost your mood.
- Recognize and be mindful of your limits. Don’t abuse drugs and alcohol. Alcohol can affect you both physically and mentally.
- Maintain a routine. Establishing a routine can help you know what is next and limit unforeseen events that may occur. Normalize your experience and feelings. It is important to be flexible and understanding, while also being realistic.
Disclaimer: This does not constitute medical advice. The Smith Center provides support and resources for you to study abroad/away. Please consult your health care provider for medical advice.