By. Sehyun Liz Hwang and Sarang Kim
Today, many in higher education are experiencing emotional turmoil as federal actions and executive orders threaten the autonomy, funding, and diversity missions of U.S. colleges and universities. International students, scholars, staff, and communities have also been heavily affected by policies rooted in exclusive nationalism and broader anti-immigration agendas. These measures include, but are not limited to, bans on nationals from certain countries, suspended or delayed visa interviews, increased vetting, visa revocations linked to political expression, cuts to programs like Fulbright, and restrictions on international research collaboration. Living in a foreign country away from home can already be challenging, and this broader sociopolitical environment adds layers of stress, anxiety, and uncertainty. In response, we want to offer several strategies to help individuals navigate these challenges, feel seen and supported, and empower communities to connect and find solidarity. At the same time, we recognize the structural and systemic nature of these issues. While the strategies we provide focus on wellness and coping at the individual level, they are not meant to dismiss the broader, systemic problems.
Strategies, tips, resources
Whether you are just starting your journey of self-care and wellbeing or seeking additional support, we hope the strategies and resources we share below will be helpful to you.
Connect with your emotions and physical signs
A good first step in self-care and wellbeing is always to reflect on and connect with your current emotions, and sometimes your physical signs. Many experts suggest that if you are more anxious, irritable, isolated, or exhausted than usual, it may be a sign of burnout. Alongside emotional symptoms, you may start feeling tired, becoming sick, noticing changes in sleep, or having more frequent head or muscle aches. Spending intentional time reflecting on your emotional and physical symptoms of burnout can be a good indicator that you are ready to start seeking strategies and resources to take care of yourself.
Resources: 5 Signs You Aren’t Practicing Self-Care, Burnout Symptoms, Treatment, and Tips on How to Deal
Try out self-care and well-being considerations
Unfortunately, there isn’t a one-size-fits-all strategy for self-care and wellbeing. Each individual is unique, and everybody has different needs. The important thing to remember when it comes to self-care and wellbeing is to ensure that you are providing balanced support for yourself. Here are some things to consider when you notice yourself needing support.
- Eat balanced meals: When we feel overwhelmed by work, school, and life, it is easy to overlook the importance of eating and ensuring our meals are balanced in nutrition. Cooking is also an activity many people see as burdensome and time-consuming, and often resort to takeout. However, learning meal-prep strategies and a few simple meal recipes can support a well-intentioned, nourishing meal. Here are some websites with simple recipes you can try at home!
- Stay active: Staying active and exercising can be another daunting task for many people, but it really does not have to be. According to UCLA Health, just 2,500 steps a day can significantly reduce the risk of fatal health outcomes. Of course, more steps will increase the health benefits. Mayo Clinic also notes that staying active not only improves physical health but also offers many benefits for mental health, including mood and energy boosts. If you are looking to stay more active, start by walking short distances (to class/work, to nearby grocery stores, or around neighborhoods)!
- Journaling: Another activity that can be scary for people, but again, it does not have to be. There is no right or wrong way to journal, and it can look however you want and need it to! Some people use journals to record their day-to-day life for memory keeping, others to process thoughts and feelings, and others to keep quotes or stories that motivate or inspire them. Because it helps process thoughts, emotions, and life events, journaling can improve your well-being physically and psychologically.
- Connect with trusted friends/peers/colleagues: We often feel alone in our journey, especially when we are away from friends and family. However, we also need to acknowledge that even the strongest soldier cannot win a war by themselves, and we need people in our lives whom we can count on. Talking to others who share your identities, work experiences, or interests can help increase your sense of belonging and camaraderie and decrease stress. You are not alone, and there are people who understand and support you!
Identify resources available to you
Most of the time, we are surrounded by resources that could support self-care and wellbeing. Being knowledgeable about the resources available to support you is crucial and can come in handy when you need them.
For international students, your prospective student service offices (e.g., academic advising, student affairs, or International Student and Scholar Services) can help identify resources to support your academic and social well-being. These resources can include, but are not limited to, institutional food pantries, student counseling services, recreation and wellness centers (e.g., school gyms), and emergency funding.
For international professionals, your Human Resources offices can often direct you to employee-specific resources such as the Employee Assistance Program (EAP). EAP resources often include free crisis counseling sessions and other work-life resources such as legal and family care support. You can also check in with HR regarding your health care benefits, as they sometimes extend to other unexpected coverages, such as gym membership reimbursement. Additionally, be aware of other community resources that might be available to you.
Seek help
We also acknowledge that, depending on where you are from, discussing self-care and wellbeing, or connecting with your emotions, can be challenging. Many of the resources available to you, especially health-related resources, may be confidential. However, if you are seeking more resources that aren’t associated with your school or workplace for more privacy, please see below or search for community resources that might be available to you.
- National Alliance on Mental Illness (NAMI) HelpLine: free and confidential support (Call 1-800-950-6264)
- Finding a local food bank: Please call ahead for any eligibility.
We recognize the weight of the current crisis and understand that self-care might feel impossible or even insignificant in the face of it all. But, remind yourself that you matter. We hope that one or more of these strategies resonate with you and offer some ways to care for yourself during this difficult time.
Sehyun Liz Hwang is a Ph.D. Student at the Department of Organizational Leadership and Policy Development, University of Minnesota – Twin Cities.
Sarang Kim is a Higher Education and Student Affairs Postdoctoral Associate at the Department of Educational Leadership and Policy Studies, University of Oklahoma.
