If you’ve ever wanted to see more of the world and experience a new way of life, but you’re worried about dealing with anxiety abroad, this post is aimed at you. The goal of this blog post is to help anyone that is looking to find the motivation to study abroad or someone who might be unsure about their future plans to leave their home.
Additionally, if you have already made the choice to go abroad (a good choice, by the way) and are feeling homesick, anxious, or doubting your decision, I hope this post will help. I hope you find my top six ways to deal with anxiety abroad useful!
Many of us deal with anxiety, and it is completely normal. In fact, the right amount of nerves helps us perform at our best. The problems referred to as “anxiety” today are better defined as when we feel nervous, scared, or apprehensive towards things that don’t warrant that response, or when we have “too many” nerves and are overwhelmed. A change of scenery and immersion into a new culture is something that will most likely warrant that response, so do not be surprised if you start to feel this way towards your trip or once you arrive.
Before I left for my semester in Ireland, I was very nervous. I knew that I was going to feel homesick and miss my friends, family, and way of life that I grew fond of back home. What I was not ready for was the extent to which I would be uncomfortable during my first week. I had traveled to Europe for an extended period of time earlier in my life, so I was assuming that everything would go smoothly; however, I was wrong. I was not used to the culture, ideas, school system, apartment, or any aspect of my stay. Even as someone who had made this type of transition before, I was struggling. Remember that this can happen to anyone, no matter how you expect to react.
Dublin City University, my university in Dublin
I realized I needed to make a change. It was during my first week that I was able to identify how to get over this “hump” and how to make the most of the rest of my semester. I was able to think a lot about what worked for me and what did not, and I turned those into my top six tips for handling anxiety abroad (or anywhere, actually). Here they are:
Not to get too deep into the science behind anxiety (watch the Netflix series, “The mind explained- Anxiety” for more), but quite simply it is our body trying to keep us safe from harm. When you realize that, you are able to be more patient with yourself each time you get anxious about something.
For example, when I felt homesick and worried about the rest of my trip during my first week in Ireland, I realized that was just my body trying to find a way to be comfortable as fast as possible, and thinking about home was convenient. Nothing about Ireland was really making me feel that way, it was just the general newness and culture shock that made me look for something comforting.
Keep this in mind whenever you are abroad: Is it really the place making you feel this way, or would you feel that way anywhere…?
This will help you feel more at ease.
I decided to reframe my homesickness from:
“Wow, being at home is so much easier and I like it so much more, I want to go back!”
And instead think about it like this:
“I’m lucky to have a life at home that I really enjoy, and I will be happy to return to it after I get to experience a new way of living for a while.”
Replacing that negative voice in your head with a positive one really goes a long way.
This will help you feel accomplished.
I personally set out to talk to all of my professors and introduce myself as a study abroad student. When I had that face to face interaction with them, it was overwhelmingly positive and this made me feel more comfortable along with the pride that I was achieving my goal.
Other small goals that someone could set are talking with one new person from each class, seeing a landmark in the city that you’re in, or trying a new food/drink/ cultural experience.
Being in a new place does not mean that you have to forgo all of the things that you did at home.
I found a routine at my school that was very similar to the one I had at my home university. I made sure to exercise daily, make at least one meal for myself, and to spend some time on campus doing work in the library or the student center.
If you want to see my home base in Dublin, watch the video below that I filmed of my housing.
All of these things made up the majority of my days at home, and a familiar routine can ease some nerves
When you’re dealing with anxiety abroad, communicating with friends and family back home can be really helpful. Get Whatsapp or some other communication app that will let you talk to the people that you’re missing. As I said in tip 2, replacing homesickness with gratitude for your life at home is important and vocalizing that is critical.
Tell people you miss them, keep them in the loop with the new things that you’re doing, and appreciate the fact that you can talk to them from all the way around the world. Hearing loved-ones’ voices and even seeing them on your phone is really cool when you’re away and this is something that everyone should take advantage of.
While you want to keep in touch with people and involve them in your trip, one of the best ways to feel more comfortable is to do as the locals do; going abroad is supposed to be a learning experience after all.
Get involved in clubs on campus, try to network with people and get a group to do things with. I was lucky to find other American students studying abroad and we went on day trips to places, out into the city center in Dublin, and did things on campus. This extends to the locals as well. Try to find students that live in that country and really get an authentic student experience that way.
All in all, going abroad can be scary, unnerving, and it might seem like staying at home would be easier and more comfortable. Truthfully, it is easier to just stay at home and do what you know, but that does not allow for growth.
Throwing yourself into a new way of life is hard, but the benefits start to show themselves quickly after arrival. I started to feel much more comfortable and used to my routine by the start of my second week in Ireland. Keep these things in mind when you go away, have fun, and realize that this experience is not afforded to everyone. Reap the benefits and personal growth that comes from your trip.
Matt’s tips on dealing with anxiety abroad are super helpful for people experiencing the mild anxiety that most folks will feel when they go through big life changes. If you’re experiencing something more than that, know that CIS Abroad site directors are there with you to help connect you to any resources you may need.
Check out other blog posts about mental health and self-care while abroad.
This past semester, I studied abroad in Tokyo, Japan. I aimed to live by the quote "Life begins at the end of your comfort zone," and because of that, I have gotten to experience incredibly fascinating things and meet amazing people. Tokyo almost feels like a second home to me now. I am immensely thankful for the opportunity to have experienced the beauty of Japan and its rich culture.
Based on personal experience from my home University, Australia does not tend to be a popular destination for study abroad, likely due to its distance. However, I am extremely grateful I made the decision to come here. The geographical diversity, numerous cultural representations, and major cities so close to nature make Australia a truly unique and unforgettable country. Spending three and a half months here will be an experience I treasure for the rest of my life.
Everyday was something new. CIS provided a brilliant network of people so I never felt alone, but I got to explore a place completely different from anything I could have imagined. It was challenging, a new culture, a language I didn't know completely, a new place to navigate, but that was the beauty of it all. No one goes abroad searching for comfort, but you learn that comfort can be found anywhere, if you know how to look.
Studying abroad has allowed me to grow as a person. I have conquered fears, experienced new things, tried new foods, and met wonderful people who helped make my experience unforgettable. I am more confident in myself and the person that I want to be in the future.
Studying abroad in London has been an experience I will never forget. Living in a new country is something I think everyone should experience in their life. I've made so many new life long friendships I never would have unless I came here. I've also grown so much as a person and become more independent. The CIS team has been so supportive during the whole process. From applying to my program to arriving on campus in London. My site directors have been so helpful and supportive answering any questions I have. The social program activities were amazing and helped me see a different side of London than I would have without it. I will never forget this experience it really has changed me for the better.
Studying abroad changed my life in all of the best ways and CIS Abroad made it all happen!! Through CIS I was able to make my first friends and integrate into the culture way easier than I would have on my own.
My time abroad has been the most eye opening journey and I’m a more independent person because of it. I’m so grateful for all the experiences, friends, and memories I’ve made along the way!
Unlike many people on this trip who come with the intention of being a tourist, I feel like I had a different goal. I wanted to rediscover my culture and where I belonged. Being a hafu living in America and not fluent in Japanese, I was never really able to get in touch with my Japanese heritage. This trip completely changed that and I now have a goal of one day living in Japan for the rest of my life.
The CIS program was truly a one of a kind experience. I was able to meet many students from all across America, attend several events (such as food tours or a trip to Kyoto), and make many friends. I would not trade it for anything. I am thankful I decided to study with CIS Abroad. Before this, I was thinking about just plowing through my degree, getting my master's and PhD, and immediately entering society. However, this experience changed my life. Through meeting many people from many places, and living in a new area for an extended period of time, my view of my own philosophies, culture and place of living, changed. This would not have happened if I stayed in the states. I would say if you are able to go, you should go. There is no time like the present.
I spent the past 4 months in Tokyo, Japan and it has been a life changing experience. I have been on so many new adventures and met people who I will never forget. This trip really helped me grow as an individual and I cannot wait to see what adventure I go on next!
Studying abroad in Japan was lifechanging! Embracing a rich culture, forging international friendships, and gaining valuable insights broadened my perspective , fostering personal growth and unforgettable memories.
I knew I wanted to study abroad, particularly in Japan, because it was on my bucket list. Thanks to CIS, I was able to go to Tokyo! Even now, it is surreal to me that I got to go! I can't put it into words how much fun I had in Tokyo. I enjoyed every second of my time there, from walking around the bustling streets of Shibuya and Shinjuku to going to class, eating delicious Japanese cuisine, and even going to the convenience store. Even the simplest things were incredibly fun to me. I was initially anxious about being homesick, my Japanese skills and traveling alone, but I'm happy to say that I very quickly made lovely, lifelong friends and was met with nothing but kindness from the locals. I learned not to let my worries get in the way of an opportunity of a lifetime. Thank you, CIS Abroad. I am eternally grateful for the opportunity I had to go to Tokyo.
During my time in Costa Rica, I took Intermediate Conversation and Cultural Photography at Veritas University. I really enjoyed how relaxed the classes were and how the teachers taught us not only Spanish, but also culture and day-to-day life. I was also involved in the biology lab here (BIOMOL) and had fun doing some lab work every week. Not only with classes, I got to explore multiple places with my program, such as Manuel Antonio, Curubandé, and Jaco. I went surfing for the first time and got to hike some amazing trails. I highly recommend traveling to Costa Rica for study abroad; it is a beautiful country with beautiful people and memories to make!
I took Spanish for Healthcare Professionals and Conflict Resolution & Healthcare at Universidad Veritas in San Jose, Costa Rica. I really enjoyed how interactive my elective class was; the students often led the class by doing presentations on various topics. We also had a field trip to the local school. My favorite part of the study abroad experience was all the weekend trips. It was awesome to see so many different places in the country. My favorite trip was to Tamarindo and Curubande where I got to take a surf lesson and hike to waterfalls.
This past month I spent my time studying abroad in Sorrento, Italy with CIS Abroad. The opportunity of being able to study in Italy was a dream come true! From my peers in the program to Frankie and Kayla, everyone has been so open and welcoming. CIS has done any amazing job making sure I felt prepared for my travels and was available to answer my many questions. Without CIS, this opportunity would have seemed like a dream, but they helped me turn it into a reality. I have met some amazing friends and grown into a better person during my time in Sorrento!