STEPS TO A TAKE CARE OF YOUR MENTAL HEALTH ABROAD

• Pre-departure

• While abroad

1. Have a conversation with the support system that you have at home. Plan how and when you will be able to get in touch with friends and family while abroad. Talk to them about how you can best be supported with your mental health while abroad and plan some times/days to get to have conversations.

2. Research Barcelona and Spain's culture to prepare for what culture shock you may experience while abroad.

3. If you feel comfortable, disclose your mental health information or concerns in your medical self-assessment during the time of your application in case you need support/accommodations while abroad. Disclosing your history will NOT keep you from participating in a program.

4. Get informed beforehand about our emotional support resources while abroad.

IF YOU ARE DOING THERAPY SESSIONS:

1. Contact your counselor, therapist, or mental health specialist to ask about the possibility of maintaining online sessions or keeping in touch while abroad. Talk about culture shock or identify accommodations if needed. Additionally, discuss an emergency plan in case of any crisis that could occur while abroad.

2. Get informed beforehand about our therapy resources while abroad, and the sessions that are covered by your travel insurance. 

Our onsite staff will be there to support you personally and emotionally, in order for you to have a fulfilling experience while abroad. Each student is assigned a team and a mentor, that will be always happy to talk to you about any concerns or difficulties you might have. Additionally, our Health & Safety department will be there to help you and support you during the program.

1. Remember to eat and get enough sleep. Jetlag and exhaustion can impact our mood and emotional state.

2. Don’t isolate yourself. Try to avoid just staying in your housing and going to class every day. Explore your host city, join cultural activities organizes buy the program and also be open to doing things by yourself. 

3. Keep in touch regularly with your support system. Reach out to the people who usually give you support like family and friends, but also reach out to people in the program. 

4. Journal. This can be good for tracking mood and if you’re experiencing culture shock or something more. There are also great mood tracker apps.

5. Recognize your limits and allow yourself to take time for self-care, even if it may take away from a night out with friends, or even for an excursion or activity.

6. If you choose to drink alcohol, be mindful. Alcohol affects our mental health and mood. Also, alcohol may affect you differently when you are in a different context.

7. Expect to feel upset, nervous, or frustrated at times and recognize ways to cope. You will face some challenges abroad, so again — reach out to your support system or program mentor. Journaling to track how long these feelings last can be very useful.

8. Remember, culture shock is natural. Low points may not necessarily be your condition worsening, studying abroad is an intense experience in general. High points do not mean that you are “all good” and should stop any use of medication, if applicable.

9. Reach out for our program's support. Your mentor and the Health & Safety department are always there to support you.

10. Meditation and relaxation time. Both are proven to be very positive for people who are dealing with periods of stress. 

11. Join our program cultural activities, to find a support group among your peers in the program.

12. Keep in contact with your mental health professional back home and if this is not possible take sessions with a mental health professional while abroad.