How to Take Care of Your Mental Health While Studying Abroad

Words and photos by Gianna Messia, who studied abroad with ASA in Florence, Italy, during the fall semester of 2024.

When I first arrived in Florence, Italy, everything felt exciting. I was fueled by adrenaline and the thrill of starting over. But once the novelty wore off, I realized how deeply disorienting it can be to exist in a place where nothing feels familiar. Simple tasks such as grocery shopping, money conversions, or understanding cultural cues. All of these required constant mental energy. Back home, these things were automatic. Abroad, they were exhausting.

One of the biggest challenges of mental health abroad is loneliness. Even if you’re surrounded by people, it can feel isolating not to have your “person.” Your best friend from home who understands your humor, your background, and your family without explanation. Simple things like missing Sunday family dinners, inside jokes from your childhood, or familiar comforts. Things can start to feel heavier than expected. Time zones make communication harder, and it can feel like life back home is moving on without you.

Mental health abroad is an extremely important topic. I'm writing today to answer some questions you may have or be able to give some advice about handling the harder parts of studying abroad. Although you are going to have the absolute time of your life, it's important to check in every now and again to recharge, relax, and rejuvenate! Traveling in itself can cause a lot of generalized stress and anxiety. Making sure you're on time, packing not too much or not too little, bringing enough money to last the trip, also making sure you're sleeping, resting, and relaxing. All of this is a lot to keep track of, and your mental health is an important component of having a good time. 

One of the most important hacks I learned to maintain good mental health abroad is self-care. It may feel like taking a rest day is “wasting time,” or you could be exploring the beautiful city instead of lying in bed. You may feel guilty for not taking advantage of such little time you have left to live abroad. Sometimes that's not always the case. It is extremely important that your body gets sleep, water, healthy foods, and nutrients it needs to run efficiently. Taking that extra hour of sleep instead of staying out late on a Saturday night can really help you stay healthy. Forms of self-care I love are long walks with music, reading, hot showers, a face mask and a movie, or cooking a healthy homemade meal. There are so many more, and all of them you can do during your time abroad. 

One of the most helpful mental health boosters was spending time with friends. It's important to find people who fill your cup! When you're abroad, you are far from home and not close to your family. When abroad, friends can feel like family. Make some plans to spend quality, relaxing time together! 

Another important aspect of mental health abroad is reaching out for help. There are resources! Reach out to your school or study abroad program, such as ASA, to gain access to a counselor or therapist. Transitioning to living abroad can require you to make a lot of choices and decisions on your own. It can be helpful to reach out to those at home that you trust to schedule virtual appointments despite the time zone changes. 

Despite all of this, living abroad can also strengthen your relationship with yourself. When you’re stripped of familiar support systems, you’re forced to listen inward. You learn what truly grounds you. Movement, journaling, or long walks through unfamiliar streets can give you comfort and help build resilience in ways you never have before.

Thanks, Gianna!

Check out ASA: A World of Care to find out about ASA's approach to health and wellness abroad, including access to Mindhamok (our mental health services partner), available to all semester and summer students.