Mental Health of International Students in Canada 

Introduction

In recent times, there has been a noticeable surge in endeavors aimed at reducing the stigma surrounding mental health issues, notably exemplified by initiatives such as Bell Let’s Talk Day· Despite the commendable progress made in this regard, there remains a notable omission in discussions pertaining to the mental health of international students studying in Canada·

Over the past few years, there has been a significant increase in efforts to combat the stigma associated with mental health problems, exemplified by initiatives like Bell Let’s Talk Day· However, despite the strides made in this area, one demographic that often goes unnoticed in conversations about mental health is international students in Canada·

The Journey of International Students in Studying Abroad

International students who choose to pursue their education abroad encounter a distinct set of challenges that have the potential to affect their mental well-being· Angela Herd, a Registered Clinical Counselor and graduate of Yorkville University’s Master of Arts in Counseling Psychology program, notes that significant life events requiring major adjustments can trigger imbalances in mental health·

Few events in a student’s life rival the importance of the decision to study abroad· While the experience is enriching, it entails being thousands of miles away from one’s support network, often for the first time· This means navigating the complexities of life in a foreign country independently, including making new friends and adapting to a different culture that may feel worlds apart from one’s own·

This experience, often referred to as transitional stress, differs from mere homesickness· During the COVID-19 pandemic, these challenges have become even more pronounced, further emphasizing the need for support and understanding for international students navigating these uncharted waters·

The Impact of COVID-19 on the Mental Health of International Students

It’s been nearly two years since Canada detected its initial COVID-19 case, ushering in a period of profound change, particularly for international students· The emergence of COVID-19 has disrupted the typical student experience, prompting numerous students to adapt to online learning as universities shifted to virtual instruction over the past couple of years· Additionally, many students began their studies remotely from abroad, bypassing physical classrooms entirely·

For students already enrolled on campus or those who managed to travel to Canada when Designated Learning Institutions (DLIs) reopened to international students in the Fall of 2020, the experience may have felt solitary at times· The imperative of social distancing to curb COVID-19 transmission has left many students feeling isolated and unable to cultivate new relationships· Moreover, ongoing travel restrictions have impeded students’ ability to visit family and friends abroad·

Academic Performance and Mental Health

The challenges of mental health have tangible effects on international students who leave their homes to study in Canada and can influence their academic success· A study cited in the Medical Care Research and Review journal highlights how mental health issues can affect various aspects of a student’s life, including their energy levels, ability to concentrate, reliability, cognitive functioning, and outlook on life·

Fortunately, there are numerous resources accessible to students, many of which are provided free of charge· Below, we’ll delve into some of these resources and how they can offer support to students facing mental health challenges·

What to do if you require help?

If you ever feel unsafe or worried about someone’s safety, the first thing to do is call 911 (or the equivalent emergency number if you’re abroad)·

In a crisis, you can also reach out to Crisis Services Canada through various channels:

• By calling 1-833-456-4566, which is available 24/7·
• By texting 45645 between 4:00 PM and midnight ET (standard text messaging rates apply)·
• By using the chat support service when it’s available·
• By visiting the WellnessTogetherCanada website·

Even if you’re not in an emergency, but you need someone to talk to, there are plenty of resources you can turn to for support· 

Resources for International Students Provided by Schools/Colleges

Universities and colleges are really stepping up to support students, especially during this challenging time we’re all facing· Even though a lot of campus buildings are closed right now, schools are getting creative to make sure students can still get the help they need, whether they’re studying nearby or all the way across the globe·

They’re offering all sorts of support services, like:

• Counseling sessions that you can have in person, over the phone, or through video calls, and the best part is, they’re all free·
• Helplines where you can text or chat with someone, and they offer counseling in different languages, so no matter where you’re from, you can get help in your preferred language·
• Virtual medical clinics, so you can see a doctor or nurse without even leaving your room·
• They’re also providing online and printed materials, like workbooks and guides, to help you out·
• And there are peer support groups where you can connect with other students who might be going through similar stuff·

Now, every school might offer slightly different support options, so it’s a good idea to check out your school’s website· As an example, here is what the University of Toronto, one of the Universities in Canada, offers· They usually have a bunch of info about mental health resources and counseling services· By knowing what’s available, you can figure out what kind of help might work best for you·

Prioritizing Mental Health

Taking care of your mental health should always be a top priority, and there are plenty of simple yet effective ways to do so· Here’s a closer look at some strategies you can incorporate into your daily life to prioritize your well-being:

Permission to Pause

It’s common for students to push through when feeling overwhelmed or stressed, but it’s crucial to recognize when you need a break· Giving yourself permission to step back and take a breather can be incredibly rejuvenating· Whether it’s a short walk, a few minutes of deep breathing, or just some time to sit quietly, allowing yourself these moments of respite can work wonders for your mental state·

Sleep Hygiene Check

Take a moment to evaluate your sleep habits and identify any areas for improvement· Are you getting enough sleep each night? Are you maintaining a consistent sleep schedule? Are there any behaviors, like scrolling through your phone before bed, that might be interfering with your sleep quality? Making adjustments to prioritize a good night’s rest can have a significant impact on your overall well-being·

Exercise Routine

Incorporating physical activity into your daily routine is not only beneficial for your physical health but also for your mental health· Especially during the winter months when outdoor activities may be limited and when some suffer from Seasonal Affective Disorder (SAD), finding ways to stay active indoors is essential· Whether it’s a home workout, a virtual yoga class, or even just dancing around your room to your favorite tunes, making exercise a priority can help boost your mood and energy levels·

Mindfulness and Meditation

The practice of mindfulness and meditation has gained widespread recognition for its ability to reduce stress and anxiety, improve focus, and enhance overall well-being· If you’re new to mindfulness or meditation, there are plenty of resources available to help you get started· Consider exploring meditation apps like Calm, Ten Percent Happier, Headspace, or Liberate, which offers meditation practices specifically designed for the Black community·

Check-In with Others

It’s not just about taking care of yourself; it’s also important to reach out and support others who may be struggling with their mental health· Whether it’s a friend, a family member, or even a classmate who always seems to have it together, taking the time to check in and lend an empathetic ear can make a world of difference· Remember, a simple conversation can be mutually beneficial and provide much-needed support to both parties·

Seeking Help

If you’re dealing with mental illness, it’s essential to know that you’re not alone· Asking for help is a brave and important step on the journey to finding relief and healing· Don’t hesitate to reach out to a trusted friend, family member, or mental health professional for support· Remember, there’s no shame in seeking help, and you deserve to receive the care and support you need to thrive·

By incorporating these strategies into your daily life, you can take proactive steps to prioritize your mental health and well-being· Together, let’s work towards breaking the stigma surrounding mental health and fostering a culture of support and understanding·

Conclusion

Continuing to talk openly and honestly about mental health is absolutely vital· When we actively cultivate an environment of support and understanding, we chip away at the stigma that can make it hard for people to talk about their struggles· This means creating spaces where everyone feels comfortable sharing their experiences and seeking help when they need it· By doing so, we can ensure that every student, regardless of where they come from, has access to the resources and support they need to thrive academically, socially, and emotionally· It’s about fostering a community where everyone feels valued, heard, and supported on their journey toward mental well-being.

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