Managing Mental Health as an International Student in Australia
Studying abroad is often seen as a thrilling adventure, a chance to explore a new country, meet new people, and experience life in a different way. But for many international students, it can also be a deeply challenging experience, especially when it comes to mental health. The excitement of starting fresh in Australia can sometimes be overshadowed by the stress of adjusting to a new culture, dealing with academic pressures, feeling disconnected from home, and managing the emotional rollercoaster that comes with being far away from family and friends.
In this blog, we’re going to talk about why it’s important to stay aware of your mental health while studying abroad, and share some practical tips to help you care for you well-being during your time in Australia. We’ll also take a look at the mental health resources available to you, and how to make use of them if you need support.
The importance of talking about your mental health
Being a student is no walk in the park — there’s so much to juggle: studying, work, social life, and just trying to get through day-to-day life. When you’re in a new country, these challenges can feel even more overwhelming. You might be facing:
Academic pressure: The academic expectations in Australia might be different from what you’re used to back home. New teaching styles, unfamiliar assessments, and language barriers can sometimes make university life feel more challenging. Deadlines, exams, and a heavy workload can add extra pressure, especially when you’re trying to keep up with everything while adapting to life in a new country.
Cultural adjustment: Moving to a new country means adapting to a new culture, which can be both exciting and overwhelming. The feeling of culture shock is common, and the constant adjustment to new customs, language, and social norms can sometimes feel isolating and exhausting. It’s also easy to feel homesick — missing the comfort of familiar surroundings, family, and friends can bring a sense of loneliness.
Financial concerns: Managing finances while studying abroad can be stressful. Living in a new country can bring unexpected expenses, and many international students face the added pressure of balancing part-time work with their studies. With high living costs in some Australian cities, financial stress is a real concern for many.
Social isolation: Being far away from your usual support network of friends and family can lead to feelings of loneliness. Building new friendships and a social network in a new country can take time, and in the meantime, you may find yourself being disconnected or isolated from others.
These are all big challenges, and there’s no shame in reaching out for help. Whether you’re dealing with something temporary or struggling with more long-term mental health issues, it’s important to talk about what you’re going through. It can feel hard to open up at first, but once you do, it can make a world of difference. Getting the right support, learning new coping strategies, and simply being able to talk about your feelings are all important steps toward making life feel a little easier.
Emotional hurdles you might face as an international student
As an international student in Australia, you’re going through a huge transition that comes with a mix of emotions. You might feel things that are unique to the experience of studying abroad — like homesickness, culture shock, or the pressure of trying to fit in. You might be battling with feelings of isolation, inadequacy, or confusion. You could be dealing with external pressures from family, accommodation issues, language barriers, or even facing discrimination.
Does this sound familiar? If so, know that you’re not alone — these are all common hurdles that international students face. Sometimes, you might try to push through by throwing yourself into your studies or work, but this can end up taking a toll on your mental health if you’re neglecting your own well-being in the process.
If you’re noticing that your academic performance is slipping, you’re feeling unmotivated, or you’re struggling to focus, it could be a sign that something deeper is going on. If you’re finding it hard to sleep or eat, feeling sad or anxious, or withdrawing from friends and family, it’s important to seek support. Even if you’re not experiencing any of these things but just need someone to talk to, you should reach out to any of the following free mental health support and services!
Mental health resources for international students in Australia
Thankfully, there are plenty of resources available to help you take care of your mental health while you study in Australia. Here are some options to consider:
University mental health support services
Most universities in Australia offer mental health services for students. If you’re struggling, don’t hesitate to reach out to the student support services on your campus. Many universities also have cultural societies where you can connect with others from your home country or find people who share similar experiences. Being around people who understand what you’re going through can help reduce feelings of isolation and make your time abroad feel less overwhelming.
International student service centres
Many universities have dedicated service centres for international students, offering support for things like accommodation, finances, and academic help. You’ll also find psychological and counselling support services, either on-campus or through local GPs. Many of these services are free or low-cost, and everything you share with a counsellor is kept confidential.
Government support services
If you’re on Overseas Student Health Cover (OSHC), make sure you know what your insurance provider covers. Providers like Allianz, BUPA, and ahm may cover some or all of the cost for therapy or counselling with private clinicians. If you’re not sure what’s covered, reach out to your provider to ask. You can also book an appointment with your GP to discuss your mental health and ask for a Mental Health Care Plan, which can help you access further support.
Other free support services
Headspace is a government-funded service for young people (12-25 years old), offering free counselling and mental health support. There are over 100 Headspace centres across Australia, and you can also use their online service, eHeadspace, for support via chat or email. Just let them know you’re an international student and they’ll help you find the right support.
Helplines
You can also call a number of hotlines that offer free counselling and support, such as the following:
Lifeline: 13 11 14 – Counselling and support is available 24 hours a day, 7 days a week
Kids Helpline: 1800 551 800 – 24/7 helpline offering counselling and support
Beyond Blue: 1300 22 4636 – 24/7 counselling and support
Grief Line: 1300 845 745 – 6am – 2am, 7 days a week support
Salvation Army Careline: 1300 36 36 22 – 24/7 support
QLife: 1800 184 527 – 3pm – 12am Australia wide, 7 days a week specifically for the LGBTQIA+ community
International Student Hotline: 1300 363 079 – From Monday to Friday 8am to 6pm
Take care of yourself
There are so many resources available to help you stay mentally and emotionally healthy while studying abroad. If you’re struggling, don’t wait to reach out. Talking about what you’re going through can be hard, but it’s also the first step in finding the support and care you need. Take care of yourself — your mental health matters, and it’s okay to ask for help when you need it.
