Develop a Mental Health Abroad Plan
If you have a history of conditions related to mental health, such as depression, bipolar disorder, attention deficit disorder, anxiety/ panic attacks, sleep disorders, etc., it is very important to discuss your study abroad plans with a mental health professional and your loved ones and develop strategies for managing such conditions should they continue, get worse, or pop up unexpectedly while you are overseas and far from your usual support system. Be sure to take enough of any medications you need, and do not discontinue medications without first consulting with a doctor.
Speak with a counselor to gain a better understanding of the mental health issues you may need to address, and for further information about next steps and treatment. It’s also a good idea to attend the Let’s Talk, Well-being Wednesdays & Thriving Thursdays drop-in sessions & group counseling sessions with USC Student Counseling Services for advice on how to deal with stress, anxiety & other common issues while abroad.
USC Student Health Self-Care & Study Abroad guide (spring & fall 2020)
CDC Mental Health Plan for travel abroad
Mobility International mental health resources and tipsheets
Review the Overseas Studies Mental Health Abroad Checklist
Continuing Counseling
If you are seeing a counselor on a regular or periodic basis, discuss your study abroad plans with him or her. If you determine that it is in your best interest to continue seeing a counselor while overseas, inform your counselor of your needs, so she or he can discuss the necessary arrangements you should make.
International SOS can refer you to English-speaking mental health professionals overseas, and also offers their own 24/7 counselling services (by phone, video-call or face-to-face). Call International SOS at +1-215-942-8478 for more information.
Your overseas institution may also offer counseling services free of charge to students; most universities have counseling centers. Please research the resources your university provides.
In a Crisis
If you feel that you or another student on your program are having a mental health emergency, go immediately to the nearest local hospital. When the situation is more stable and the student is safe, contact International SOS to setup a case file and to receive further resources. To open a case, check your ISOS card for the phone number to the nearest ISOS call center. ISOS will ask for USC’s membership number, which is 11BSGC000010. Be sure to make a note of the case number they give you.
You should also contact USC Student Affairs for crisis management and notify your Resident Director and/or the Office of Overseas Studies. If you prefer to make your report anonymous, you can help a fellow student in trouble by reporting your concerns to Trojans Care for Trojans (TC4T).
Eating Disorders
Different foods, different levels of physical activity, and the stress of adjusting to a new environment can sometimes lead to or intensify eating disorders such as anorexia and bulimia. Be aware of your eating habits and seek help immediately if you sense a problem. Program personnel, friends and family are people you should consider asking for support. International SOS can refer you to local clinical help, and you may also call the USC Counseling Center at (213) 740-7711.
If you suspect a friend’s health is in serious danger from an eating disorder, please discuss it with them and request outside help if needed.
Exercise
Your lifestyle will change dramatically. Make a point of getting regular exercise. If you can’t do the same activities you are accustomed to here, join the locals in the sports they enjoy. This is one of the best ways to make friends and integrate into the culture, and it can also be a good way to combat depression.
Creativity and Spirituality
Catering to your creative and spiritual needs may also assist in maintaining optimal health. Involving yourself in local creative endeavors and spiritual pursuits can also lead to a stronger connection with the local culture and people.
Culture Shock and Depression
Students studying abroad experience emotional ups and downs and can sometimes feel lonely, homesick, and overwhelmed. These feelings are normal, and some degree of culture shock is an inevitable part of living abroad. Being able to recognize the process of culture shock and the homesickness that accompanies it can make it more bearable. Keeping a journal can really help you recognize your own emotional patterns.
Sometimes homesickness and culture shock can lead to depression. The USC Student Health and Counseling Services has prepared the following list of suggested steps to take if you are getting depressed.
These are some simple ways to help you alleviate symptoms while you’re waiting for other help or trying to keep things on an even keel. They may not solve the underlying problem but they will provide some relief.
- Use cognitive techniques to get you out of negative thought patterns. For example, “No one cares about me” is a negative thought so try to avoid thinking that way. Besides, it is an inaccurate generalization.
- Try not to over-generalize — that is, to think in terms of “never” or “always.”
- Plan your day with some activities you have to do and some activities you enjoy.
- Break down difficult tasks into smaller incremental parts.
- Give yourself credit for even the smallest things you get done.
- Get up in the morning and get dressed even when you don’t feel like it.
- Get emotional support from a friend, support staff or professional. Talk to an understanding, non-judgmental person for as long as you need to talk.
- Get involved in a fun activity that you enjoy.
- Go to class even when your impulse is to skip it.
- Listen to or help somebody else.
- Use whatever spiritual resources you are comfortable calling on.
- Get some exercise, whatever you can muster.
- Get as much sunlight as possible.
- Eliminate sugar, caffeine, and junk food from your diet. Eat three healthy meals a day.
- Limit use of alcohol.
Above all, if you do start to feel bad while you are overseas, don’t keep it to yourself. All of the programs we work with have onsite support staff and they are there for you. Use them! Finally, although you may be coping well, your classmates and friends may be facing larger challenges. If you notice serious problems, discuss them with friends and/or the resident director.
Mental Health & Overseas Travel