Lets talk health

Maintaining your health whilst abroad

It is often easy for us to neglect our mental, physical and emotional well0-being, even when we are in the comfort of our home or home town. So, it is vital to ensure that when you are studying or working abroad, that you are giving yourself the sufficient amount of respite and re-connection with yourself and allow yourself to have something breathing space.

It can be very mentally weighty planning and organising a trip to study or work abroad, so make sur that you are giving yourself enough time to prepare everything that you will need. When adding copious amounts of stress onto oneself, it can often mean that details or documents are left out or forgotten.

Mental health is one of the few illnesses that people cannot physically see. So please ensure that if you are struggling, that you speak to someone.

I found that towards that nearing of my departing flight to Malta, that I was suddenly becoming very anxious and after a complication concerning money, I actually experienced a mild panic attack. I suffer with anxiety as it is but having some of this elevated stress heightened such anxieties, which made me experience nausea, head aches and shortness of breath – just because of a simple hiccup that was not even in actuality a problem.

However, once this was resolved, I was able to collect myself and finalise everything that I would need and require for my trip.

I also knew that I would experience some problems when landing in Malta, regarding travel and other stigma that can trigger anxiety. However, I knew how to handle and control this, through forums I had read online.

This is where my help will begin.

Mental Health

The best thing I found whilst being abroad is (as silly as it sounds) is taking a step back and breathing. If you find something overwhelming or too far out of your comfort zone, then say so to your peers and give yourself the time to recollect your thoughts and mind frame.

Utilising the outdoors wherever possible. The outdoor space in Malta can actually be great for relaxing the mind and unwinding. I have managed to find some great secluded beach spots and walk routes where I have been able to immerse myself into nature and distract from the bustling city centres. This is not just applicable in Malta, but for everywhere that you go. I cannot stress enough the importance of ensuring that you take time for yourself and give yourself the necessary break away from studying and from work.

If it all gets a little too much, then tell someone. Communication is one the scariest but best methods of setting your own boundaries for what you are comfortable with. If it seems overwhelming, then speak to someone who you trust. This person can be literally anyone. I had already told my parents prior to coming here that I was nervous about the travel and navigation aspect of my trip, but they sat me down and gave me some useful tips on how to overcome this. If you’re struggling with any area of your study or your work placement then speak to your supervisor or university coordinator. They are very understanding of issues such as this and will always offer some of the best advice.

Something that I found to be great for my mental health, was audiobooks. I love reading and love delving into a novel, but sometimes it can be more relaxing to have a voice over of a book telling the story. Sometimes, you do not even have to listen to the words being said, it just nice to be surrounded by the calm voice over. I normally listen to audiobooks in a quiet or secluded place so that there is no background or external noise interfering with the streaming.

Delve into a good book. Some of these suggestions may seem a little cliché, but I can honestly say that they have helped me a lot. As someone studying English I somewhat have to love books, but reading has thoroughly helped me with my own stress relief methods.

I personally suffer from insomnia which has really affected my mental health. I have struggled with the sleepless and tiresome nights for quite a while, and numerous amounts of medication have not helped. However, since settling into a new routine, my sleeping has improved, and I am not waking as frequently during the night as what I used to do. My sleeping is nowhere near perfect and I still experience some of the night tremours that I used to. Therefore, giving yourself a set routine can help with many different areas of your health. The routine gives the scope to plan and work to a strict schedule, which can give you time to relax afterwards and properly unwind. There is nothing worse than going to bed when one has a million thoughts running through their mind from their previous work day.

Physical Health

It is very easy to neglect our physical health whilst abroad, because a lot of us take this opportunity to work off the working week with a drink or two and treat ourselves to some foods that may not be the best for us.

Obviously, these foods can be eaten, but only in moderation and you do not want to fall into the trap of becoming lazy with home cooking and opting for a takeaway during the majority of your time abroad. Not only does this affect your physical health, but also that of bank account – which can then mount to mental pressure.

Fast foods and takeaways also provide short-term energy, meaning that your body goes through a form of a ‘run-down’ once consuming and can make you very lethargic. You can often feel and sense this in yourself if you are used to eating a balanced diet and then suddenly opting for a takeaway. The food’s high salt content can make you bloated and drowsy, which actually makes you feel more run-down as the night progresses. If you decide to eat a takeaway, do not eat one just before bed. A) eating food past a certain time is bad for your body regardless. B) the shot-term energy boosts you encounter will make it difficult to sleep and will also make you drowsy when you wake up as your body has not had the chance to burn off the excess energy from the high fat content.

Aim to fulfilling your 5-a-day. As soon as I arrived to Malta I did a food shop that meant that I would be consuming all of my 5-a-day fruit and vegetables. This is so important as fruits and vegetables actually give you a lot more energy than you would typically realise. I would always recommend fitting into your budget for your weekly shop, enough money for fruits and vegetables. Although some of these may be slightly steep in price, it will definitely be worth it in the long run – and these foods will also help to boost your metabolism.

Eating well will also help with your sleeping pattern, as these foods release energy at certain points throughout your day, which wear off before sleeping. This will help you to maintain your body clock for those early mornings.

Try yoga. Yoga has been one of the best things for both my physical and mental health during my time in Malta. It’s benefits I feel are severely underrated and I never really believed in the practice, until I decided to try it for myself. I feel a lot more relaxed and less tense, as the yoga has worked to relieve the pressure within my body and mind. (Cliché I know, but it does work).

Try and walk to your destinations if possible. I choose to walk to work on most occasions as travelling by foot is a lot less stressful, and more cost effective than travelling by bus or public transport. Walking also helps you to immerse yourself in the surroundings of your host country and will allow you to explore areas you may not have seen had you travelled via other means.

If you have time, go to the gym. There is a free gym near to where my friend is staying, and this means that any work week tension or frustration can really be let out in full force at the gym. And, it will also help to maintain your physical health. The benefits of the gym are endless and having access to a gym is very important to maintaining your physical health.

I hope some of these tips have helped you, and make sure that if you are struggling, you speak up.