International Student Mental Health Guide

I thought I was just "adjusting." It lasted two years.

I told myself everyone feels this way. First year is hard. It's normal to feel lonely sometimes.

But "sometimes" became "always." I stopped answering texts. I skipped class. I told myself I'd "snap out of it" eventually.

I didn't.

I got help in my third year after a friend literally made an appointment for me and walked me to the counseling center. I'm not exaggerating when I say it changed my life.

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The adjustment period is real — but there's a difference between adjusting and struggling

Everyone goes through culture shock. It's normal to feel homesick, overwhelmed, confused. That usually fades within a few weeks or months as you find your footing.

But if it's not fading — if you're getting worse, not better — that's not just adjustment anymore.

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Warning signs I ignored

Sleeping 12+ hours but still feeling exhausted

Not opening my laptop for days at a time

Crying over small things (or not crying at all)

Gaining or losing a lot of weight quickly

Avoiding everyone, including people I usually loved spending time with

Constantly thinking about home or "what if I'd stayed"

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What helped me

The first step was the hardest: admitting I needed help. Then:

1. Counseling center: My school offered free sessions. I went weekly for a while. Having someone to talk to who wasn't a friend or family member was weirdly helpful.

2. Small routines: I forced myself to leave my room every day. Even if just for a walk. Especially on days when I didn't want to.

3. Connection, even when I didn't want it: I joined one club. Just one. Showing up was hard. But having one thing to be part of made a difference.

4. Boundaries with social media: I stopped scrolling through photos of friends' lives back home. It made me feel worse, not better.

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If you're supporting someone else

Don't say "just think positive." Don't say "other people have it harder." Don't say "you have so much to be grateful for."

Do say: "I'm here." "That sounds really hard." "Do you want to get coffee?" "Can I make an appointment for you?"

Sometimes the best thing you can do is not fix it — just be present.

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Crisis resources

If you're in crisis — thinking about hurting yourself or others — please reach out:

Campus crisis line (save it in your phone right now)

Your country's emergency services

中国领事保护热线：12308 (has Mandarin support)

You're not weak for struggling. You're human for struggling. There's a difference.