Mental Health Tips for International Students

Adopting a few simple habits can help you maintain better mental wellness. Here are some tips to help you get started: 

1) Exercise regularly

Research shows that as little as a few brisk walks that total 30 minutes every day for 3 times a week is enough to improve mental wellness by: 

• Minimizing symptoms of anxiety, depression, stress, and negative mood 

• Increasing self-esteem, cognition and mental alertness 

• Improving sleep 

• Boosting energy and stamina. 

On a neurological level, exercise helps mental health by triggering the release of chemicals such as endorphins and serotonin in the brain, making you feel happy. 

2) Eat nutritious, healthy meals, and drink enough water 

Eating a healthy diet has a direct impact on your mood. In fact, 95% of serotonin, the neurotransmitter that is responsible for regulating your sleep, appetite, and moods, is created in your gastrointestinal track. 

Get started by: 

• Having meals at regular times throughout the day 

• Drinking enough water 

• Eating brain food like seafood, beans or legumes, leafy greens and other vegetables, olive oil, yogurt, and nuts 

• Avoiding or reducing alcohol and caffeine intake. 
  

3) Get enough sleep

Adequate sleep affects your brain function and mood. It is recommended that individuals get at least 7-8 hours of sleep a night, which brings benefits like: 

• Reduced depression, anxiety, and stress 

• Better emotional processing  

• Improved attention, learning, and memory. 

Start getting better sleep by: 

• Taking a break from devices before bedtime 

• Avoiding caffeine, large meals, and alcohol before you sleep 

• Exercising during the day 

• Practicing good sleep hygiene (i.e. having a regular routine, winding down before bed). 

4) Make time for meditation and mindfulness 

Studies show that meditation and mindfulness helps mental health and general mood, sleep, cognition, thought awareness and focus, as well as self-compassion and resilience. 

You can get started by spending as little as 5 minutes in the morning with guided meditation on platforms such as: 

• Mindful’s Guided Meditations 

• Ten Percent Happier’s Free Guided Meditations 

• The Free Mindfulness Project  

You can begin practicing mindfulness while you’re on walks, eating, or completing tasks like cooking. Start by: 

1. Paying attention to your surroundings through your five senses 

2. Slowing down and living in the moment by focusing on what’s in front of you 

3. Practicing acceptance of your emotions with kind, compassionate self-talk 

4. Focusing on your breath.

5) Practice self-compassion or behavioural self-compassion 

Studies show that self-compassion improves resilience and stress management for international students. Self-compassion starts with reframing negative self-talk with kindness and understanding. To help you get started, here are some tools from Harvard University: 

• Self-Compassion Resources 

• Self-Compassion Exercises 

• Self-Compassion Meditations 

Self-compassion isn’t always a good fit for everyone and can be re-traumatizing. An alternative is behavioural self-compassion, which focuses on doing soothing activities like petting a dog or taking a short walk to help improve your mood. Start by asking yourself: 

• What do I need to feel safe? 

• What do I need to feel comforted, soothed, validated? 

• What do I need to protect, provide for, or motivate myself? 

6) Maintain healthy boundaries 

Healthy boundaries protect your security and mental wellbeing by prioritizing your mental energy. It can help you feel more autonomous, improve your self-esteem, enhance your mental wellness, and reduce burnout. 

You can start setting healthy boundaries by: 

1. Communicating your thoughts and feelings to others 

2. Taking responsibility for your actions 

3. Knowing when you need to say “no” to a situation  

4. Giving yourself permission to put yourself first 

5. Maintaining good work-life-study balance by making time for fun activities and taking breaks  

7) Create goals Goal setting helps give your life purpose, meaning, and direction. It can also help with motivation, boosting optimism and feelings of self-mastery, and improving your self-esteem and confidence. 

When you create goals, make sure they are SMART goals (Specific, Measurable, Achievable, Relevant, and Time-Bound). You can set goals by: 

• Pinpointing your why 

• Creating a realistic timeline 

• Setting both short-term and long-term goals for easy wins. 

8) Listen to music and be creative 

Music and creativity improve overall health by relieving stress and anxiety, boosting memory and mood, enhancing focus, and connecting you to your feelings and emotions. 

Try listening to music while on walks or doing chores. You can also tap into your creativity by taking photos of what you find inspiring.  

9) Connect to friends and community 

Socializing improves mental wellness by increasing emotional regulation, boosting self-esteem and empathy, and lowering anxiety and depression. Studies show that people who connect face-to-face have a higher satisfaction in life and experience fewer depressive symptoms. 

Want to start meeting new people in your community? Here are some ideas: 

1. Join a club or team 

2. Strike up a conversation with classmates 

3. Attend local events 

4. Use social media platforms like BumbleBFF 

5. Try volunteering 

Read our Top 12 Ideas for Making Friends in Canada as an International Student for more tips! 

10) Reach out to professional support and resources 

Remember, your mental wellness journey doesn’t have to be a solitary one. If your daily life is being impacted by your mental health, reach out to a friendly face and seek professional support and help.  

Resources at your school 

Many universities and colleges have international student mental health services. Reach out to your International Student Centre or Student Services for more information. Typically, schools will offer: 

• Social and peer support, like international student support groups 

• Counselling services 

• Accommodations for coursework and exams. 

International Student Support Groups  

It’s likely that your school offers international student support groups to help students struggling with mental health. These groups can help: 

• Boost your social support  

• Improve isolation and loneliness 

• Provide a safe and stigma-free environment  

• Give you practical information to help make life in Canada easier 

• Provide mental health coping strategies. 

International Student Mental Health Resources in Canada 

There are a many online services in Canada for international students such as: 

• Hello Leena - Canada’s first and largest BIPOC-focused mental health platform that offers flexible payment plans for patients.  

• 7 Cups - A free online mental health and therapy platform that only requires payment for regular therapy sessions. 

• Talkspace - An online therapy platform with low-cost options. 

Additional resources include: 

• Empower Me - 24/7 virtual sessions with professionals to help students across Canada through their mental health and wellness struggles.   

• BounceBack- A free skill-building resource to help manage low mood, mild to moderate depression, anxiety, stress, or worry.  

• MindShift CBT- A free self-help app for anxiety relief, focused on using CBT tools to reduce stress, worry, and panic.  

• Canadian Mental Health Association - Advocacy and resources to support mental health recovery and well-being. 

• Suicide.ca - Help, support, and information for people concerned with suicide. 

• Youth Mental Health Canada - Tools, resources, initiatives, services, workshops, and training for youth mental wellness. 

• Kids Help Phone - Canada’s 24/7 service for professional counselling, information and referrals to young people aged 5-25 years old.

Many Canadian colleges and universities offer free or low-cost counselling to students. Reach out to your school’s Student Services or International Students Centre for more information.

One of the primary goals in therapy and other mental health services is to help patients communicate what they’re struggling with so professionals can provide the most effective support. This starts with identifying probable causes.  

Here are some of the common challenges faced by international students.  

• Second language anxiety. Feelings of unease and nervousness experienced while learning and using a language that is not your mother tongue.  

• Isolation and loneliness. This can come from a change of location or loss of relationships that can come from moving away from home.  

• Making new friends. Finding community can feel overwhelming and daunting, despite the welcoming and accepting population in Canada.  

• Change in expectations. Studying in a new country can be exciting, but this comes with stressors that may require a big adjustment. 

• Study-work-life balance. Juggling multiple responsibilities such as classes and assignments, a social life, and a part-time job can be difficult and stressful. 

• Financial insecurity. International student life can be expensive, especially while paying for life expenses and learning how to stay on budget.  

• Culture shock. Experiencing a different culture can cause feelings of homesickness and loneliness. 

As you reach out to resources for help, explain some of the mental health stressors you are facing. This can allow them to help you in a way that is most supportive.  

We hope this blog provides you with options for mental health resources and support. Remember, you are not alone. All it takes is reaching out to one person, and you are on your way to better mental wellness. 

If you’re looking for more information about being an international student in Canada, follow us on Instagram, Facebook, or Twitter. For more information about being an international student in Canada, book an appointment with a student counsellor at IDP Canada today. 

Disclaimer: This blog is for informational and educational purposes only and does not constitute medical advice from IDP Canada. This information does not substitute professional help and should be used only as an aid. Always consult a professional in your area for particular health problems or medical conditions.