Studying abroad is an incredible opportunity that offers personal growth, academic enrichment, and life-changing cultural experiences. As an international student, you’ll be exposed to new environments, diverse people, and unique academic challenges; however, adapting to a new country can also bring feelings of stress, homesickness, and pressure. Prioritizing self-care can help you stay balanced, supported, and better equipped to handle both the challenges and opportunities of studying abroad.
By practicing self-care consistently, you can maintain your physical, mental, emotional, and social well-being while making the most out of your study abroad experience.
Read on to learn more about the different types of self-care you can incorporate into your daily routine and why they are essential for your success and well-being as an international student.
What Is Self-Care?
Self-care is any activity that you intentionally practice to take care of your physical, emotional, mental, and spiritual health. It involves making choices that support your overall well-being, reduce stress, and promote happiness. The World Health Organization (WHO) defines self-care as actions individuals take to maintain health, prevent disease, and cope with illness, often independently or with limited support from health care professionals.
For international students, self-care becomes especially important due to the pressures of adjusting to a new academic system, feelings of culture shock, and lifestyle changes. It is not just about relaxing or treating yourself occasionally; it is about creating habits that support your long-term wellness and help you thrive in your new environment.
During tough weeks, I focus on small consistent routines that help me stay grounded. I take short walks to clear my mind, stick to a regular sleep schedule, and stay hydrated. Listening to music or journaling also helps me process stress, and I make time for quick workouts or stretches to keep my body active. These little habits go a long way in helping me feel balanced and healthy.” — Shorelight Community user manumathewjiss, University of the Pacific
Now that you have a clear understanding of what self-care entails, let’s explore the different types of self-care you should incorporate into your daily routine.
5 Types of Self-Care You Should Practice
A comprehensive approach to self-care includes attention to multiple aspects of your well-being. Each type complements the others, helping you stay balanced and strong.
1. Mental Self-Care
Your mental health plays a crucial role in your academic and personal success. Mental self-care involves activities that keep your mind sharp, reduce anxiety, and foster positive thinking. Incorporating mental self-care into your routine can help you better manage academic challenges and cultural adjustments.
Engage in activities that challenge and stimulate your mind, such as puzzles, reading, or learning a new skill.
Set realistic academic goals and develop effective study habits.
Practice positive self-talk and avoid harsh self-criticism.
Take breaks from social media or digital devices to give your mind time to rest.
Seek support from academic advisors, counselors, or peers when you feel overwhelmed.
2. Physical Self-Care
Equally important is taking care of your body. Physical self-care supports your ability to focus, manage stress, and stay energized, because a healthy body provides the foundation for academic and personal success.
Establish a regular exercise routine, whether it is jogging, swimming, yoga, walking, or other physical activity you enjoy.
Eat balanced, nutritious meals that include a variety of food groups.
Drink plenty of water to stay hydrated throughout the day.
Get regular health check-ups and address any medical concerns promptly.
Practice good hygiene and personal care habits.
Avoid harmful habits such as smoking or excessive consumption of alcohol.
3. Social Self-Care
Moving away from your home country can sometimes feel lonely, and this is where social self-care becomes vital. Building meaningful relationships can ease homesickness and enrich your study abroad experience.
Join student clubs, organizations, or cultural groups on campus.
Attend campus events, workshops, or meet-ups to make new friends.
Stay in touch with family and friends back home through regular video calls or messages.
Participate in study groups or peer support networks.
Volunteer or engage in community service activities to connect with others.
4. Emotional Self-Care
Acknowledging and processing your emotions is essential for maintaining emotional balance as it allows you to handle setbacks, adapt to changes, and develop resilience.
Journal your thoughts and experiences to reflect on your feelings.
Talk openly about your emotions with trusted friends, family members, or a counselor.
Practice mindfulness, meditation, or relaxation techniques.
Engage in activities that bring you joy, such as listening to music, painting, or spending time outdoors.
Recognize and validate your emotions without judgment.
As a university student, during tough weeks, I practice self-care by prioritizing sleep and staying hydrated. I do sports or my hobbies to reduce stress and maintain energy. Listening to music and setting boundaries help[s] me recharge mentally. Regular breaks also support my overall well-being and focus.” — Quando, Vietnam, Cleveland State University
5. Spiritual Self-Care
Spiritual self-care provides inner peace and guidance, particularly during periods of uncertainty or stress. Whether through religion, personal reflection, or mindfulness, spiritual practices can help you stay grounded.
Participate in religious or spiritual practices that are meaningful to you.
Spend time in nature and reflect on your values and beliefs.
Engage in meditation, prayer, or mindfulness exercises.
Read inspirational texts or listen to spiritual podcasts.
Seek opportunities for personal growth and self-discovery.
Having explored these five types of self-care, you might be wondering why they are particularly important for international students. Let’s take a closer look at the benefits of taking care of yourself while studying abroad.
Why Is It So Important to Take Care of Yourself as an International Student?
The experience of studying abroad offers many rewards, but also comes with unique challenges that can impact your well-being if not properly managed, and that is why it is so important to take care of yourself as an international student.
“During the stressful weeks, performing a self-caring process is of the utmost importance if one desires to remain mentally and physically healthy,” said Shorelight Community member linchung, an international student at Gonzaga University. “The fact that organizing my life and breaking tasks into small tasks that I can manage helps me be in control and not be overwhelmed … These routines keep me grounded, [help me] learn how to deal with stress, and keep a clear sense of balance amongst the days of a busy schedule.”
Prioritizing self-care helps you to:
Manage stress and anxiety: Regular self-care reduces stress levels and helps you stay calm during exams, assignments, and major life transitions.
Maintain academic performance: When you feel physically and mentally well, you can concentrate better, retain information, and perform at your best academically.
Prevent burnout: Long hours of studying without rest can lead to exhaustion and burnout. Taking care of yourself helps you recharge and stay motivated.
Support physical health: Proper nutrition, sleep, and exercise strengthen your immune system, reducing the risk of illness.
Foster emotional resilience: Emotional self-care builds your capacity to handle homesickness, cultural differences, and unexpected challenges.
Promote social connections: Engaging in social self-care helps you build friendships, which can provide emotional support and enrich your overall experience.
Enhance personal growth: Self-care practices encourage reflection, helping you develop a deeper understanding of yourself and your goals.
Tips to Start Practicing Self-Care in Your Student Routine
While there are many benefits of self-care, knowing how to start can sometimes feel overwhelming. The good news is that building self-care habits does not require major lifestyle changes. With small, consistent steps, you can create a sustainable routine that supports your well-being.
Begin Your Mornings with a Routine
Create a peaceful morning routine that sets a positive tone for the rest of your day. Wake up early enough to enjoy breakfast, review your daily goals, and practice a few minutes of mindfulness or deep breathing.
Stay Hydrated Throughout the Day
Staying hydrated is a simple yet powerful act of self-care. Drinking water first thing in the morning helps rehydrate your body, improve digestion, and boost energy levels. Keep a water bottle nearby throughout the day to ensure you are hydrating regularly.
Exercise Regularly if Possible
Physical activity doesn’t need to be intense or time-consuming to be effective. Even short sessions of walking, yoga, or light workouts between classes can help reduce stress and increase energy levels.
Keep a Healthy Diet
Proper nutrition fuels both your body and mind. Plan balanced meals that include fresh fruits, vegetables, proteins, and whole grains. You can also prepare meals in advance to help you make healthier choices and save time.
Practice Mindfulness Techniques
Set aside a few minutes each day for mindfulness exercises, guided meditation, or journaling. These practices can help you stay present, manage anxiety, and maintain a balanced perspective.
Make a Good Night’s Sleep a Priority
A regular sleep schedule is one of the most powerful forms of self-care. Aim for consistent bedtimes, limit screen time before bed, and create a calming evening routine to promote restful sleep.
Set Boundaries with Your Study Schedule
Academic success is important, but balance is key to studying effectively. Avoid overloading your schedule by setting realistic study goals, taking regular breaks, and allowing time for hobbies, social activities, and relaxation.
Seek Help When You Need It
Stay connected with family, friends, and your university community. Reach out to academic advisors, counseling services, or student support centers whenever you need guidance or a listening ear.
Stay Connected with Home
Maintaining ties with your home culture and loved ones can be comforting. Regularly communicating with family and friends back home can provide emotional comfort and reduce feelings of homesickness.
Explore Your New Environment
Make the most of your international experience. Take time to explore your host country by visiting local attractions, trying new foods, and learning about the culture as that can help you feel more connected and engaged in your new home.
Practice Self-Compassion
Finally, be kind to yourself. Adjusting to a new country is challenging, and it’s natural to face ups and downs. Celebrate your progress, forgive yourself for setbacks, and acknowledge your strength.
Self-care is not a one-time activity; it is a lifelong habit that supports your success and happiness. By intentionally taking care of yourself, you lay the groundwork for a fulfilling academic journey and a rewarding personal experience abroad. With the right self-care strategies in place, you can fully embrace your educational journey, make meaningful connections, and create unforgettable experiences during your time abroad.
At Shorelight, we know that adjusting to a new country and university can feel overwhelming and that’s why we offer dedicated student services to help you navigate your academic journey with confidence. From arrival support to academic advising, cultural adjustment guidance, career services, and more, Shorelight is committed to helping international students like you succeed.
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