Being an international student comes with many exciting opportunities, but it can also bring challenges, especially when it comes to health and well-being. For many Indian students adjusting to life in the United States, the pressure of academics, social integration, and the overall culture shock can take a toll on physical and mental health. 😵‍💫

The key to thriving during this time is to prioritize your wellness in a holistic way—taking care of your body, mind, and relationships. 🧡 In this newsletter, we’ll dive into essential health and wellness tips to help you maintain balance while navigating this exciting chapter in your life.

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​Physical Health: The Foundation of Wellness

Taking care of your physical health is essential, especially in a demanding academic environment. Staying active is a great way to manage stress and maintain energy throughout the day. Many universities in the US provide access to fitness centers, gyms, and outdoor recreational spaces, often included in your student fees. These facilities are excellent for developing a routine that incorporates physical activity. Whether you enjoy weightlifting 💪, swimming, running, or group fitness classes like yoga and Zumba, there are plenty of ways to stay active. You can also incorporate fitness into your daily routine by walking or cycling 🚲 to classes, taking the stairs, or simply stretching during study breaks. Movement keeps your body energized and also clears your mind.

☀️ Pro Tip: Check out what intramural sports your university offers each semester and sign up to play with a couple of friends. 🏈

In addition to exercise, your diet plays a crucial role in maintaining energy and focus. As a student on the go, it’s tempting to rely on fast food or skip meals, but a balanced diet will fuel your body and brain. Include fruits, vegetables, whole grains, and proteins in your meals. Many campus dining services provide healthy options, and some universities even have nutritionists available for free consultations. If cooking for yourself, try batch cooking on weekends to save time during the week.

Hydration is just as important.💧 Carry a water bottle with you to stay hydrated, especially if you’re attending back-to-back classes or study sessions. Being dehydrated can lead to fatigue and difficulty concentrating.

☀️ Pro Tip: Subscribe to The Cumin Club and have ready to go balanced meals in minutes. (Use this link or promo code "ROB25" to get 25% off! Your future, hungry self will thank you.)

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Mental Health: A Key to Success

Studying abroad can bring on significant stress, whether it’s from academics, homesickness, or adjusting to a new culture. It’s normal to feel overwhelmed, but managing your mental health is just as important as taking care of your body. Practicing mindfulness or meditation can help you stay grounded during stressful times. 🧠

☀️ Pro Tip: Apps like Headspace and Calm are popular for guided meditation and relaxation exercises, and some universities even provide free access to these tools for their students.

Counseling and psychological services on campus are another critical resource. If you’re feeling anxious, lonely, or simply in need of someone to talk to, most universities offer free or low-cost counseling services. 🗣 Whether it’s academic pressure or personal concerns, a licensed therapist can help you process these challenges in a safe, confidential environment. There are also student support groups and mental health workshops that can connect you with others who may be experiencing similar challenges.

☀️ Pro Tip: Don’t wait to seek help. When you notice yourself starting to feel low, seek out a professional. It’s easier to put out a fire when it’s just starting, than it is when the entire forest in in flames. 🔥

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​Relationships: You’re not Alone

While academic success is a major priority, it’s also crucial to build a strong support system. Forming friendships and maintaining positive relationships with peers can ease homesickness and help you feel more connected in your new environment. Take the initiative to join student organizations, especially those tailored to international students or cultural clubs. 🇮🇳 This will help you meet people who understand your background and challenges, making it easier to form meaningful bonds.

It’s also important to recognize the difference between healthy and toxic relationships. Surround yourself with people who lift you up and respect your boundaries. Toxic relationships, whether they are romantic, platonic, or academic, that put you down, don't respect you, or cross our boundries can add unnecessary stress to your life. Don’t hesitate to step away from those that drain your energy or make you feel less confident. ✌️

☀️ Pro Tip: University counseling services can help you navigate these dynamics if you need support.

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Managing Stress: The Invisible Key to Wellness

Stress management is crucial for success, especially when studying abroad. A good way to manage stress is by managing your time well and establishing a routine 🕒 that balances academic work, leisure, and self-care. Break large tasks into smaller, more manageable ones and avoid procrastination by sticking to a daily or weekly schedule.

☀️ Pro Tip: Many students find it helpful to use planners or apps like Google Calendar to keep track of assignments, exams, and personal commitments. Check these regularly so there's no last minute assignment surprises.

Taking regular breaks to recharge, even if it’s just a short walk or 10 minutes of relaxation, can significantly improve your productivity and mental health. Overworking yourself without taking time to recharge can lead to burnout, which is counterproductive in the long run. 💜

☀️ Pro Tip: Don’t forget to make time for the things you love! Schedule in a break to make a cup of chai with a friend and don’t feel guilty about it!

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Where to Find Help: On and Off Campus

Universities in the US offer a range of resources to help students stay healthy—physically and mentally. Most schools have health services that provide general checkups, immunizations, and mental health support. You can also find fitness centers, counseling services, and student organizations that focus on wellness. 🤩

Off campus, local community centers, health clinics, and online platforms like BetterHelp and Talkspace can provide additional support if you prefer seeking help outside the university. These platforms often offer flexibility in terms of language and cultural understanding, which can be beneficial for international students. 🫂

Taking care of your health and wellness as an international student is essential for your success both in and out of the classroom. Balancing life isn’t always easy, but by maintaining a balance between academics, social life, and personal care, you’ll be better equipped to handle the pressures of university life while enjoying all that the US has to offer. 🌿 Don't hesitate to use the resources available to you, and most importantly, prioritize your well-being.

If you have any questions or need additional advice, feel free to reach out!

Cheers ☕