Resilient Traveling and Managing Your Mental Health Abroad

We're All Human

Whether at home, Harvard, or abroad, we all face mental health challenges. Travel can exacerbate those challenges, but there are tools and resources to help you before you leave and while you’re abroad. As you prepare for travel, hone your self-care strategies, and learn how to leverage the resources around you, remember these key points to ground you:

• Your intellectual growth and your research, work, or academic program should not come at the expense of your mental health.
• There may be stigmas or stereotypes asking for help in some cultures, but needing help is something we all have in common.
• You can take actions to prioritize your physical and mental health.
• You can learn how to manage challenges before they become a crisis.
• You have access to resources that can help.

Research Your Destination's Mental Health Care

Accessing mental health services abroad is not always easy. Counseling services and medication may be limited in some countries; there may be language and cultural barriers to treatment, and the use of medication to treat mental health conditions is less common outside the US. And just as there are wait times to access mental health care in the US, there are wait times abroad.

If you’re currently receiving clinical support or mental health treatment, discuss strategies with your provider on how best to manage your mental health needs abroad. US-based providers vary in their ability to offer virtual sessions to someone traveling internationally. Check in with them directly and early to make a plan to access alternative support if necessary.

Even if you’re not currently receiving mental health treatment, it’s important to research the options available in your destination in case you need support while you’re abroad. Learn more about managing your health and wellness abroad.

“Remember that you need to take care of yourself abroad just as much as you need to take care of yourself while at Harvard.” – Harvard traveler

Plan to Make Cultural Adjustments

Adjusting to a new culture can take a toll on your mental health. Culture shock is common and can hit immediately or even after you’ve become acquainted with the local surroundings and cultural norms. It’s normal to feel homesick, depressed, lost, out of place, frustrated, irritable, and fatigued.

Research can help you navigate your identities abroad and prepare you for culture shock. Making local connections and learning some of the local language can help you feel more included in your host community.

Learn and Practice Self-Care Strategies to Build Resiliency

While abroad, it's important to be kind to yourself and take time for self-care. The strategies and tips in the following video can help you manage stress, adapt, and recover from difficult situations.

Know When to Seek Professional Support

Even if you’ve anticipated and prepared for your mental wellness needs abroad, you may need professional support. The important thing is to recognize stress and seek help. If you’ve tried some self-care strategies and don’t feel like they’re helping, if you’re feeling especially down, or if you’re managing a mental health diagnosis, then the next step may be to contact a professional. And if you’re in distress, please call International SOS. The same is true if you’re assisting a friend, classmate, or colleague in distress; you shouldn’t do it alone. Contact your program leader or International SOS for guidance.

Harvard travelers can use International SOS or their provider’s insurance coverage, if applicable, to identify and connect with a local mental health professional. Under the International SOS program, travelers have access to up to five emotional support counseling sessions per issue. To access this service, contact International SOS by phone at +1-617-998-0000 or start a chat or phone call through the Assistance App.

Additionally, Harvard students covered by the Student Health Fee can access certain TimelyCare app features abroad.

More Mental Health Resources

All content and resources provided in this article are for general informational purposes only. They are not intended or implied to be a substitute for professional medical or mental health advice, diagnosis, or treatment. Always consult with your physician or mental health provider to obtain advice with respect to any medical condition or treatment.