Mental Health While Studying Abroad

Words and photos by Mariz Brizon, who studied abroad with ASA in Sevilla, Spain, during Spring semester 2025. 

Anticipating study abroad is an amazing feeling. You start dreaming about all the adventures you’re going to have traveling to new places, meeting people from all over the world, trying new foods, and becoming more independent. You imagine it being the best time of your life. And honestly, it can be.

But what people don’t talk about as much is that it can also be hard. You’re stepping into a completely new environment where everything is unfamiliar: language, culture, routines, and even the way people interact. You’re not just watching other people’s fun travel stories on social media anymore; you’re actually living it.

And while that’s exciting, it can also feel overwhelming and lonely at times. It’s totally normal for your mental health to take a hit, even when you’re doing something this exciting.

Here are some tips and reminders I’d give to anyone studying abroad, especially if you find yourself feeling off or unsure:

USE YOUR SUPPORT SYSTEM. If you’re studying abroad with ASA (or a similar program), they usually have someone you can talk to about your emotions and experiences. Don’t be afraid to reach out. Your university professors and mentors abroad are also great resources. They’ve helped lots of students before and truly want you to have the best experience possible.

DON'T GO IN WITH HUGE EXPECTATIONS. Everyone’s experience abroad is different. Just because someone else posted amazing pictures and said they loved every second, doesn’t mean yours has to look the same. Give yourself space to have your own version of this journey...whatever that looks like.

BRING SOMETHING THAT FEELS LIKE HOME. This helped me a lot. It could be printed photos of friends and family, a stuffed animal you’ve had forever, a small journal, or even a favorite hoodie. On tough days, it’s comforting to have something familiar around.

TAKE SMALL STEPS TO CONNECT. You don’t need a huge friend group right away. Say hi to the person sitting next to you in class, go to a school event, or even just hang out in a common area. Putting yourself out there (even just a little) can lead to some great connections.

BE OKAY WITH DOING THINGS ALONE. It’s a big part of the experience. Don’t feel like you need to wait around for other people to go on a trip or explore a new café. Being independent and confident in your own company is such a valuable skill.

KNOW THAT YOU'RE NOT THE ONLY ONE FEELING THIS WAY. The adjustment period can be hard. You might feel homesick, anxious, or just mentally drained. That doesn’t mean something’s wrong with you; it just means you’re human.

TALK TO SOMEONE. Whether it’s your mentor, a teacher, or a friend back home, talking through how you’re feeling makes a big difference. Don’t keep everything bottled up just because you feel like you “should” be happy all the time.

FOCUS ON THE GOOD STUFF. Not everything is going to go as planned, and that’s okay. Sometimes the things that go wrong end up becoming the best memories or the funniest stories later. Try to keep your mindset positive and open to change.

SCHEDULE CHECK-INS WITH YOUR FAMILY AND FRIENDS. The time difference can make it tough, so planning really helps. Having something to look forward to, even if it’s just a quick FaceTime, can brighten your day.

CELEBRATE THE LITTLE WINS. Whether it’s navigating the metro by yourself, ordering food in another language, or just getting through a hard day, these are all accomplishments. Be proud of yourself.

At the end of the day, you made it happen. You stepped out of your comfort zone, went
to a new country, and took on an experience that not everyone is brave enough to do.
Even when it’s hard, even when things don’t go as expected, you’re doing it. That alone
is something to be proud of.