Prioritizing Mental Health for a Smoother Transition Studying Abroad

Prioritizing My Mental Health Before Studying Abroad

“Congratulations! We are delighted to offer you acceptance to the Bing Overseas Studies Program in Stanford in Madrid for the Spring Quarter 2025-2026.” Receiving my acceptance letter was a pivotal moment for me, marking the beginning of an adventurous chapter. The thrill of exploring a different culture and meeting new people fills me with anticipation. However, I realize that alongside this exhilaration lies a mix of apprehension and questioning about what lies ahead. It’s perfectly normal to experience these emotions. To navigate this transition successfully, I’ve come to understand the value of preparing my mental health in advance. By focusing on my well-being now, I can cultivate a mindset that embraces adventure, enriching my time abroad while keeping me grounded throughout the experience.

Acknowledge Your Feelings

It’s easy to feel pressured to be “only excited,” but emotions are more complex than that! Anxiety about the unknown is normal. You’re stepping into a new country with a new language and different social norms. The sadness of leaving my friends, daily routine, and comfort zones has been real for me. Missing what you’re leaving behind doesn’t make you weak or ungrateful. Excitement and curiosity are powerful sources of motivation, and it’s okay to feel both thrilled and nervous at the same time. Here’s a tip: write down what you feel! Seeing the emotions on paper helps you process without judgment. After all, being able to name your feelings gives you better control over them.

Understand Culture Shock Before It Hits

Spain’s culture is beautiful, but different. I am preparing myself to encounter:

• Different communication styles
• Meal and sleep schedules
• New academic expectations

These differences can be fun but sometimes confusing or exhausting. Be patient with yourself and give yourself time to adjust. Learn the common social customs in your host country before you go, so you feel more prepared and less caught off guard.

Set Realistic Expectations

Like me, you may have seen countless Instagram photo dumps from your friends’ study abroad experiences that make it look amazing. And it can be! But real life also includes homesickness, schoolwork, miscommunications, and days when you just wish you could have that one comfort meal from back home. Expecting ups and downs, and accepting the downs, makes the experience richer. Set goals like reaching out to a friend or relative from home at least once a week, or exploring a new neighborhood regularly. Try to avoid putting pressure on yourself to have that perfectly curated study abroad you see on Instagram.

Build a Support Network Before You Go

Make sure you know who you will talk to when you feel overwhelmed. Have a plan in place. If you currently have a mental health provider, will you continue treatment while abroad? How will you stay in touch with loved ones? 

Practice Self-Care Now, It Matters Abroad!

My absolute favorite form of self-care is journaling. Whether it's including pictures from my week, letting my hand write until my mind feels like it's been cleansed of all its heavy emotions, or just making a list of the moments I am grateful for each day, it always helps me feel better. What is your favorite form of self-care? If you don’t have one just yet, I encourage you to try some out until you find one that fits. Some other ideas are regular exercise, mindfulness or breathing exercises, or a nap in the middle of the day. 

Preparing mentally for your study abroad experience isn’t about eliminating fear, but rather building the strength to navigate uncertainty while holding compassion for yourself. Taking anticipatory steps to care for your mental health before departure can make all the difference.

Written by: Citlali Ayala, Class of 2027