Caring for Your Mental Health While Studying Abroad During a Crisis at Home

Studying abroad is an exciting opportunity, but it also comes with its unique set of challenges. One of the toughest situations you may face is being far from home during a crisis — whether it's a natural disaster, political unrest, or personal family difficulties. The emotional weight of wanting to be there for loved ones while also feeling physically and mentally distant can take a toll on your well-being.

If you’re currently studying abroad while a crisis unfolds at home, here are some strategies to help protect your mental health and navigate this difficult time with more resilience.

1. Acknowledge Your Emotions

It's normal to feel a wide range of emotions during this time — worry, guilt, sadness, helplessness, or even frustration. First and foremost, allow yourself to feel whatever comes up. Bottling up emotions or trying to ignore them can lead to burnout. Instead, practice self-compassion and remind yourself that it’s okay to feel uncertain, anxious, or overwhelmed.

2. Stay Connected, But Set Boundaries

In times of crisis, staying in touch with loved ones back home is crucial, but it can also be emotionally draining. Set clear boundaries for communication, especially if you're getting overwhelmed by constant updates. Consider scheduling regular check-ins with family or friends, rather than waiting for news to trickle in all day long. This can help you stay informed without becoming consumed by the situation.

Additionally, try to limit your exposure to constant news updates, especially if it’s causing distress. Balance staying informed with giving yourself a mental break from the situation.

3. Find Support Locally

Being far from home doesn’t mean you have to face everything alone. Seek out local support networks, whether that’s through your university, a counselor, or fellow international students who may be going through similar experiences. Sometimes, just talking to someone who understands the feeling of being an outsider can be a huge comfort. Many universities offer mental health resources or can connect you with professionals who specialize in supporting students going through tough times.

4. Practice Mindfulness and Self-Care

Taking care of your body and mind is essential, especially during stressful times. Mindfulness practices, such as deep breathing, yoga, or meditation, can help you stay grounded when emotions start to feel overwhelming. Try to find moments of calm in your day — whether it’s taking a walk, journaling, or simply closing your eyes for a few minutes to breathe.

It’s also important to maintain a routine that includes physical activity, healthy meals, and enough sleep. Exercise is a proven stress reliever, and maintaining your physical health can bolster your mental well-being. Even though you might not feel like it, these small acts of self-care can go a long way in keeping your mental health in check.

5. Create a Sense of Stability

During a crisis, life can feel uncertain and out of control. To counteract this feeling, try to create small, stable rituals in your daily life. Whether it’s a cup of coffee in the morning, a weekly chat with a friend, or engaging in a hobby that brings you joy, these rituals can help you feel more anchored during a time when everything else feels chaotic.

Focus on the things that are within your control — your routine, your environment, and how you care for yourself. This sense of agency can help alleviate feelings of helplessness.

6. Talk to Your University or Program

If the crisis at home is affecting your ability to study or if you’re feeling increasingly unsafe, don’t hesitate to reach out to your university or program. They may be able to provide additional resources or even facilitate your return if necessary.

Remember, universities and programs are there to support you, and it’s okay to lean on them during difficult times.

7. Take a Break When You Need It

While it’s important to stay engaged with your studies and responsibilities abroad, don’t feel guilty for taking a break from them if the situation at home becomes too overwhelming. Mental health must come first, and sometimes, stepping back to focus on your emotional well-being will ultimately help you be more present in your academic and personal life.

8. Practice Patience with Yourself

Being far from home during a crisis is incredibly challenging, and it’s okay to not have everything figured out. You might feel conflicted about being so far away, especially if you want to help but can’t. Remember, you're doing your best, and that’s enough. Trust that you’re handling the situation in the best way you can under difficult circumstances.

Give yourself grace — it’s okay to not feel 100% okay all the time. Focus on taking things one day at a time.

9. Look for Positives, Even Small Ones

When everything feels heavy, it can be hard to see any silver lining. However, looking for moments of lightness — even in small things — can help shift your mindset. Maybe it’s a message from a friend, a new connection you make with a local, or a simple moment of joy in your surroundings. These small positive moments can help counterbalance the stress and create a sense of hope.

10. Consider Professional Support

If you find that your anxiety or stress is becoming overwhelming, it might be helpful to seek professional support. Many universities offer virtual counseling sessions for international students, or you may be able to access mental health services in your host country. Talking to a professional can help you process complex emotions, develop coping strategies, and prevent burnout.

Final Thoughts Being away from home during a crisis can feel isolating and stressful, but it’s important to remember that your well-being matters. Taking care of your mental health is not only important for you but also helps you be in a better position to support your loved ones from afar. You are not alone — whether it’s through seeking local support, leaning on friends, or simply taking a break, there are steps you can take to protect yourself during this challenging time. Take it one step at a time, and remember that you are doing the best you can.