Managing Your Mental Health Abroad

Going abroad can be a challenging experience for your mental health. Make no doubt about it: journeying some thousands of miles to an unknown country for four months is a huge shift for your brain to adjust to. As someone who’s experienced bouts of anxiety in the past, it felt like there was lots to fear going into this adventure. However, I’ve learned that with the right tools and habits, your mental health can thrive while abroad. Here’s some tips that have allowed me to manage anxiety and make the most out of my time in Madrid:

Have patience. Easier said than done, I know… but patience and self-belief have been essential to adjusting to life abroad. When I arrived in Madrid, so much was unfamiliar to me: the people, the culture, language, and day-to-day life had all shifted instantaneously. With so much change happening around me, I knew I had to take my time in adjusting to life abroad. Every day, I tried to learn at least one new thing that would help me for the next four months. Perhaps that meant learning how to operate in my new kitchen, or figuring out where to shop and how to do laundry. By taking one step at a time, I was able to integrate into my new world without putting too much pressure on myself. And believe me, I’ve also had my fair share of failures with this whole integrating thing. I’ve had to ask apartment mates how the electric stove works multiple times, I’ve made grocery store runs where I’ve mistakenly bought items I didn’t want, and I’ve had waiters repeat themselves five times just so that I could understand their Spanish. In those moments of stress and embarrassment, I continuously reassured myself that in due time, things would get easier. With that belief, I’ve continued to show up, try new things, and yes, thankfully, it has gotten much easier.

Take time to yourself. Going abroad can feel like a whirlwind. With so many new experiences to take in, it’s easy to get overstimulated by your surroundings. That’s why I’ve found it so important to find spaces where I can be with myself. Right now, one of my favorite activities is going on short night walks (or sunset walks!) in Madrid. As the city quiets down a bit at night, I can walk around the lit-up streets and plazas of Spain and simply take it all in. It’s a great way to clear my mind and get back to the present when I’m stressed or feeling cooped up. On a similar note, exploring nature and nearby green spaces has been exactly what I’ve needed sometimes. As an outdoorsy person, I can start to feel congested hanging out in a big city all day. That’s why I love finding a nice park or green space to be around nature and enjoy some fresh air. These are some of the ways I enjoy spending time by myself, but there are many other avenues that accomplish the same thing. 

Patience, self-belief, and finding time for you—these are some of the keys I’ve found to managing stress and anxiety while in Madrid. Another great tip is to reach out to your network. At IES Abroad you’re surrounded by students who are navigating many of the same issues and challenges as you, and IES Abroad can also set you up with access to professional counselors who are available around the clock. With these resources to support you, I truly believe you’re bound for success and enjoyment during your time abroad.