Studying Abroad: A Hands-On Guide for Adjusting

All Alone in a Strange Land

Having left the comforts of home, and embarked on studies abroad, you are naturally filled with excitement and perhaps nervous anticipation. It is human to crave challenges and new experiences, just as it is human to feel overwhelmed when faced with change. When the initial excitement of studying abroad wears off and you are confronted with the daily grind of academia, left to fend for yourself in an unknown land, this guide is just what you need to get you through.

Everyone needs tools to cope with stressful life changes – have courage – these tools will stand you in good stead throughout your lifetime. Having successfully navigated the challenge of studying abroad, touching freedom with your newfound independence, you are ready to leave your mark on the world. 

Going through a period of culture shock before adapting to life in a different country is natural. This is a universal experience shared by many students studying abroad – so know you are not alone – seek out support from others in the same boat as you!

Not only are you experiencing a dramatic move, which is known to be one of the greatest psychological stressors, you are also having to adjust to campus life and the rigorous demands of med school. Your task is to find balance in the midst of change.

You may move through different phases as you learn to adjust to your new home and studies:

1.    Honeymoon – on arriving in a new place the initial excitement and novelty eclipses everything else.

2.    Shock – you feel unable to cope with all that is expected of you. You begin to miss home, friends and family, and find being in a new place challenging and even unpleasant, this may include feeling isolated and alienated.

3.    Mourning the Past – you may experience difficult emotions as you come to terms with the fact that you are far from home and will be for a while -  depression, anxiety, loneliness and sorrow are common. Be patient with yourself as you move through this phase. It is natural to go through a stage of mourning and transition as you integrate into your new life. Nurture yourself and seek out positive coping strategies. Drowning your sorrows in drink may make you feel better temporarily, but a hangover and sluggish body is only going to compound your misery! It’s okay to feel sorry for yourself sometimes – but remember there is also a world out there – explore it!

4.    Negotiation/Dealing with Change (making the best of your situation) – you find tools for coping and dealing with your new surroundings and studies, begin to make new friends, develop a support network, get to know your neighbourhood and local hangouts, and your confidence builds.

5.    Acceptance/settling in – you start to make a home for yourself, develop a good social support network and come to terms with your new life. Although you may still miss your home country, you feel happy and settled where you are – well done, you have faced the dragon and come out on top!

Challenges you may face in adjusting to your studies abroad.

Encountering a new language, which can make simple things like getting out and about, using the transportation system and mundane tasks like going shopping more challenging. It is a good idea to go for language classes or to invest in a textbook or foreign language CD so that you can pick up a few key phrases and greetings before you arrive to smooth your journey.

Having left behind friends and family, you are faced with making new friends and developing a solid social support network abroad.

Then, there is getting used to a new academic culture – including figuring out how to get around campus, registering for your class, organizing your schedule, adjusting to different teaching styles and learning how to interact with faculty staff and fellow students. Have faith – there are many others who are in the same boat as you. Even Argentinian students will be flustered as they learn to adjust to university life.

You now have your own apartment and shared house – yeah freedom! This also means, however, adjusting to life without mom and dad. Cooking, cleaning up after yourself, shopping and learning to survive on a shoestring budget are all skills you will develop.

Common symptoms of culture shock:

(you may only experience a couple of these but it is useful to be able recognize the symptoms so you can find positive strategies to deal with them):

• homesickness
• desire to avoid social settings that seem threatening or unpleasant
• sleep disturbances and physical complaints (stress decreases your immunity) 
• depression 
• loss of your sense of humor 
• boredom or lethargy
• feeling hostile toward the host culture
• inexplicable anger or irritability
• withdrawal from people you perceive to be different from you
• overeating or loss of appetite
• need for excessive sleep
• depression/lethargy
• loss of ability to concentrate and to study effectivel
•  inexplicable crying

Tools and Tips for Adjusting:

1. Good preparation before you leave home is vital:

•    Take the time to read up on Argentina, its culture, cuisine and customs. This will help you to feel more at home when you arrive and will stimulate your desire for sightseeing and exploration.  The internet has lots of useful resources, as do guidebooks.•    English is widely spoken in Argentina. It may help however to take some Spanish language classes or at least learn some key phrases so that you feel more at ease among the locals and in navigating your way around more rural areas. •    Do some web browsing and read up about your university, med-campus and the expectations and demands of your course. •    Ask any willing party to give you some cooking, cleaning and budgeting tips if you haven’t mastered these areas already. Trust me, you do not want to survive on take-out food which will expand your waistline and blow your budget.  While having your own apartment will give you a new sense of independence, living in a tip is not advisable. Keep it clean!

2. Attend any orientation sessions. These will initiate you to life on campus, and will put you in touch with other international students. Creating a supportive network with other international students will give you a forum for discussing your fears and feelings, and to come up with workable solutions together. You may also find it useful to create a study group, which means you feel less isolated while you successfully handle your workload. Plan cultural outings and other interesting adventures you as a group. It is less intimidating navigating new territory when there are a few of you. This adds a sense of safety, especially for women studying abroad alone.

3. Recognize that this is an opportunity to grow…to find your strength and independence, and to experience freedom - but be gentle on yourself if you feel overwhelmed. Know that is common to experience culture shock when you leave home for the first time and that it is normal for there to be a period of emotional adjustment.

4. Get out there and explore. Make friends in your neighborhood, not only on campus. Your education does not just occur in the classroom – remember there is a world out there. Make a point of getting to know your surroundings and expanding your horizons – find places in the city you love. These may be cultural spots, museums, coffee shops, a park - anywhere you can go when you need a break from studying and to have a sense of being part of the world out there. This will help you to appreciate you new home – there is life beyond med school!

5. Get involved in activities that uplift you Don’t be afraid to try something different. Find activities that broaden your horizons and introduce you to new people. Volunteer programs offer a positive and uplifting way to get involved in the local community – check out what programs are available on campus or in your area.

6. Keep active. Exercise activates a whole host of feel good hormones, keeps your body fit and strong, and has been shown to have a powerful affect on mood - alleviating depression and helping to maintain a positive mindset. Get together as a group to explore the city on foot - you will see so much more, and your bodies will appreciate the activity. Try a class like yoga, tái chi or belly dance, which will boost your body and uplift your spirit!  Take the opportunity to make new friends with common interests.

7. Balance work and play. Keeping a balanced perspective about your work will help you to enjoy your studies and enable you to study more effectively. Taking time out to do the things you enjoy will help you to return to your books with a renewed enthusiasm and will keep away the study blues!

8. Have faith in yourselfStudents with higher levels of self-confidence and self-efficacy adjust more easily to studying abroad. These are also skills that can be mastered – not everyone is born confident. As you face your fears with courage and determination so your confidence grows.

9. Step out of your comfort zoneStart conversations with other students or people you encounter in your daily wanderings. A friendly greeting to locals in your neighborhood, supermarket, library etc is bound to win you some friends and add to your sense of belonging. Too often in a strange place we keep to ourselves, thus reinforcing our sense of isolation – step out of the box and see that a friendly smile goes a long way towards breaking down cultural boundaries. Remember someone has to be the first to initiate conversation – the other person may be feeling as awkward or uncertain as you – a few friendly words eases tension and opens the possibility for friendship.

Also important is having a sense of being able to approach university staff and professors. Don’t be shy. Remember it is part of their job to deal with students. 10. Take good care of your bodyEat healthy and nourishing food, exercise, and get good sleep – all these things enhance your ability to cope with stress and change. While it is fun to party and socialize, too much drinking and lack of sleep puts stress on your body and can lead to lethargy and depression at a later stage. Have a good time but also respect your body.11. Be patient.Recognize that what you are feeling is a common response to a major life change - give yourself time to adjust and adapt. Soon you will be in the swing of things! You may even find that you love your new home!

Related Links:

1.    http://caps.ucdavis.edu/resources/brochures/Adjusting.pdf

2.    http://blog.internationalstudent.com/2006/08/18/adjusting-to-your-new-life/

3.    http://blogs.bucknell.edu/studyabroad/2008/07/emotional_preparation.html

4.    http://chickspeak.com/blog/2007/11/14/preparation-and-support-are-key-fo...

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