Written by Milana Sokolova, J-1 Exchange Student
Moving to a new country, especially on an exchange program, is exciting and overwhelming. As an international student at San Francisco State University, you will embark on a journey full of new experiences, challenges, and, most importantly, small victories. These small victories - whether it's learning about public transportation, making your first friend, or cooking a meal that reminds you of home - are what make your time abroad important. But let's be honest: living in a new country can also take a toll on your physical and mental health. That's why it's important to celebrate these small victories and take care of yourself at the same time. I'm not a psychologist, but I went through and am still going through this unforgettable experience. And I've accumulated a few tips. Here are a few of them to help you stay healthy - both physically and mentally - while in the US.
When you're in a new environment, it's easy to focus on the big picture: getting good grades, making friends, exploring San Francisco, and so on. But don't forget to celebrate the small victories along the way. Have you figured out how to use the Muni bus system and not get lost? That's already a victory. Did you finally understand the American grading system? That's another win. Did you manage to cook a meal that didn't burn? That's a huge win! These small accomplishments may seem stupid in your normal environment back home, but they make up for your confidence and independence in a new country. Start a diary or note app on your phone to keep track of these victories. Reflecting on them later will help you remember how far you've come.
San Francisco is a city made for explorers. Its iconic hills, stunning views, and countless parks make it the perfect place for outdoor activities. What was important to me was that all the places in the city are within walking distance or accessible by public transportation. So don't worry, San Francisco is one of the few big cities in America that doesn't require a car on a daily basis.
Walking is one of the easiest and most enjoyable ways to stay physically healthy while getting to know the city. Here are a few ideas:
- Walk to campus: If you live close enough, try walking to SFSU rather than taking the bus. Fresh air and exercise will help you wake up and get ready for a new day.
- Explore Golden Gate Park: This huge park is the crown jewel of the city. Whether you jog, bike or just take a stroll, it's a great way to stay active while enjoying nature.
- Take a hike around Lands End: For a more challenging workout, head to Lands End. The trail offers spectacular views of the Golden Gate Bridge and the Pacific Ocean.
If you prefer a structured workout, the Mashouf Wellness Center at SFSU is a fantastic resource. It has a gym, pool, fitness classes, and even personal trainers. Plus, it's a great place to make new friends!
Food is a huge part of adapting to life abroad. While it's very tempting to stick to what you know, don't be afraid to try new dishes. San Francisco is a foodie's paradise, with everything from gourmet restaurants to food trucks. But at the same time, don't forget to cook your favorite dishes at home. Cooking can be therapeutic, and eating familiar foods can help ease it. If you're busy with classes, consider stocking up on food. Cooking large portions and storing meals for the week will help you save time and money. And don't forget to drink - carry a reusable water bottle with you wherever you go. It's easy to forget to drink enough water, especially when you're busy, but drinking water consistently is key to maintaining your energy levels.
When everything around you is new, having a familiar routine can give you a sense of stability. Start by creating a daily routine that includes time for studying, learning, exercising, and relaxing. For example, you might start your day with a healthy breakfast and light exercise such as yoga or a walk. In the afternoon, attend classes, study, or explore the city. In the evening, take up a hobby such as reading, cooking, or watching a TV series. Having a routine does not mean that your days must be boring, It simply means that you will have a foundation to lean on when a situation seems overwhelming.
A routine will help you stay organized and make it easier to balance your studies, social life, and self-care. Next, one of the best ways to stay mentally healthy is to build a support system. SFSU is home to students from all over the world, so you’re not alone in feeling a little lost at times. Start by joining clubs and organizations. SFSU has over 200 student groups, from cultural clubs to sports teams. Joining one is a great way to meet people who share your interests. Attending campus events is another way to connect with others. The university hosts events like movie nights, game nights, and cultural festivals. These are perfect opportunities to socialize and have fun. And if you’re living with roommates, make an effort to get to know them. They can become your closest friends and support system. Remember, it’s okay to feel homesick or lonely sometimes. Reach out to friends, family, or the Counseling and Psychological Services (CAPS) at SFSU if you need someone to talk to. CAPS offers free, confidential counseling for students, and they’re there to help you navigate the challenges of living abroad.
Living abroad can be stressful, so it's important to prioritize your mental health. Start by taking breaks when you need to. Don't feel like you have to do everything at once. It's perfectly fine to take a day off to relax and rejuvenate.
Finally, take time to reflect on your journey. Living abroad is a huge accomplishment, and every day you spend in San Francisco is a step toward personal growth. Whether you're learning to navigate a new culture, making friends from different countries, or simply surviving a stressful semester, this experience will shape you in ways you can't yet imagine.
Your time at SFSU is a unique opportunity to grow, learn, and explore. Celebrating small victories, staying physically and mentally healthy, and building a support system will help you not only survive but thrive during your exchange program. Remember that it's normal for everyone to feel overwhelmed. What matters is how you respond to these challenges.
So, take a deep breath, embrace the journey, and remember to enjoy the ride.