Take care of your health abroad.
Studying abroad and immersing yourself in a new environment is undoubtedly exciting, but it can also be quite overwhelming. I learned this firsthand as a UC Berkeley student spending a year abroad in Tokyo, Japan. Towards the beginning of my program, there were several days where I was restless — or, alternatively, sluggish — with anxiety, loneliness, or homesickness. I felt stuck. After I built a routine that prioritized my well-being, my social, academic, and emotional health all improved drastically.
This blog features advice from myself and two other UC Berkeley students who’ve studied abroad about what taking care of your health and happiness might look like during your unique program. Rachel, Class of 2026, is majoring in media studies and spent a year abroad at Queen Mary University of London in the United Kingdom. Vincent, Class of 2026, is majoring in English and participated in Berkeley Study Abroad’s London and the Literary Imagination program. I’m also a senior, and I spent my year in Tokyo at Waseda University’s School of International Liberal Studies.
Understand your insurance.
“All participants of the University of California Education Abroad Program (UCEAP) are automatically enrolled in the student travel health insurance policy through Chubb for the duration of their program. They must also maintain American health insurance, either through the Student Health Insurance Plan (SHIP) or pre-approved private insurance. If you encounter a medical situation and need assistance finding a doctor while abroad, your main point of contact is Chubb-AXA Global Travel Assistance. You’ll be issued a contact card with helpful phone numbers (Chubb-AXA Global Travel Assistance, local emergency services, etc.) as part of your UCEAP onboarding process.” – Nina, Class of 2026, Tokyo
Prepare your medication in advance.
Prescription medication: “The legality of medicines varies from country to country. Japan prohibits many common prescription medications, such as antidepressants, without an explicit doctor’s note and an importation certificate, or Yunyu Kakunin-Sho. Along a similar vein, Waseda University required me to provide forms signed by my physician in order to continue taking my prescription medication abroad.
If you take prescription medication, I recommend reaching out to your primary care physician as soon as you’re accepted into your study abroad program — especially if you need to coordinate getting a bulk supply of your meds because you’ll be abroad for a whole year. There’s nothing worse than still waiting to hear back from your doctor just a few weeks before you have to fly to another country!” – Nina, Class of 2026, Tokyo
Over-the-counter medication: “England can get really dark, cold, and rainy, especially during the winter, and I found myself battling illness off and on throughout the year. British cold medicine was not nearly strong enough for me, so when my parents and friends came to visit from the U.S., I had them bring me American cold medicine. Packing enough of your preferred medicine for your time abroad makes a huge difference, but make sure to check your host country’s rules to make sure what you’re bringing is allowed.” – Rachel, Class of 2026, London
Go out and get involved.
“I mostly managed my wellness by ensuring I was out and about as much as I could be. I spent as little time in my room as possible. I went to cafes to do my work, tried to keep up with every activity my peers engaged in, and often would attempt to find new places on my own, from quiet restaurants to neighborhood parks.” – Vincent, Class of 2026, London
A local show Vincent attended with friends.
Stay active.
“Before I left for Japan, my mother told me that gym fees were quite steep in Tokyo back when she studied abroad there in the early 90s, and I soon realized that this hasn’t changed in the last 30+ years. Fortunately, Waseda had a campus gym with a year-long fee that was much lower than any of the gyms in the city. It was super convenient to head there right after I got out of class and spare myself another commute.” – Nina, Class of 2026, Tokyo
“Look into student societies! In addition to Queen Mary Theatre Company, I joined Queen Mary Dance Company, where I was able to form many tight friendships with people I’m still in contact with. The regular events gave me something to look forward to every week and the dance classes kept me active throughout the year. Making friends with local students also helped me feel super connected to my host university.” – Rachel, Class of 2026, London
Queen Mary Dance Company’s showcase.
Attend events hosted by your program or institution.
“In addition to attending events hosted by the University of California Education Abroad Program (UCEAP) Tokyo Study Center, I tried my best to make it to university-specific events too, so that I was around more local students. One of the most fun was Waseda-sai, an annual festival held on campus to celebrate student culture. Featuring performances, exhibitions, and food sales by various student organizations, my friends and I were just a couple of the thousands of community members in attendance.” – Nina, Class of 2026, Tokyo
Moments from Waseda-sai, Waseda University’s annual cultural festival.
“I attended most of the events put on by the University of California Education Abroad Program (UCEAP) in London. These were a great opportunity to connect with other study abroad students who could understand the experiences I was having, explore London in a group, and connect with the London Study Abroad Center staff, who were always there if I needed support.” – Rachel, Class of 2026, London
Rachel (third from left) exploring London at the first UCEAP event of her program.
Keep in touch with home.
“Some people go abroad to become someone new, and I kind of thought I’d be one of those people. But I was more homesick in Tokyo than I thought I’d be, especially because it was my first time living alone, and the 16-hour time difference from the West Coast meant that oftentimes my loved ones were sleeping when I needed support. I recommend scheduling calls and video chats with friends and family. These can be just ten-minute check-ins, or even longer watch parties.
It’s all worth taking a look at your academic calendar and seeing if there are opportunities for friends and family to come to you, or for you to go to them. One of my best friends returned to California for several weeks. In addition to spending time with family in Tokyo, I was able to fly to China to meet a friend who was studying away at New York University Shanghai, and to have her come visit me in Japan.” – Nina, Class of 2026, Tokyo
Nina (left) and Allison in Shanghai.
“I stayed abroad for the entirety of my study abroad program, including winter break. But I was incredibly lucky to have my parents come to visit my sister and me during winter break so we were able to spend Christmas and New Year’s with them. Getting to see them after a semester of being away from home and showing them around the city that had become my home was so special. I also had several of my best friends visit me during winter and spring breaks, and was able to visit a few of my friends that were studying in other countries throughout the year. Being able to mix that piece of home with my life abroad was so enriching, and it meant a lot that I was able to share my experiences with the people I love.” – Rachel, Class of 2026, London
Rachel (left) and family in London together.
Take advantage of free counseling.
“UCEAP offers students studying abroad up to twenty free sessions of virtual therapy with Lyra, a global mental health service provider. This means that even students who are on year-long programs can attend counseling sessions nearly every two weeks!
While I, myself, didn’t use Lyra, a friend of mine also studying abroad at Waseda said this about his experience: ‘If you choose your therapist wisely, I really do think it’s great and worth it. You know your needs best, so don’t be afraid to clarify them and search for someone who fits them well! Having someone to talk to can really do you a lot of good, especially when you’re in a new environment.’” – Nina, Class of 2026, Tokyo
Final tips
“Make friends with your peers and try to explore as many facets of the culture you’re in as possible, both touristy and local!” – Vincent, Class of 2026, London
London Pride.
“Studying abroad is a very exciting time, but you’re also experiencing change, a different environment, and culture shock. It’s going to take a bit of time to adjust, so giving yourself grace to acknowledge how you’re feeling goes a long way. Know that there is support for you if you need it, and you will have a great time!” – Rachel, Class of 2026, London
I hope this blog gave you insight into the importance of managing your wellness while studying abroad, and what that might look like in practice for you. My final tip is to rely on the resources provided to you! You’re enrolled in travel health insurance for a reason, and your program coordinators are there to point you in the right direction if you’re ever unsure of where to go. They’re especially helpful if you’re studying abroad in a place where you don’t speak the language.
Be well, Golden Bears. I’ll see you abroad!
Nina Takahashi, Class of 2026, is majoring in film & media and minoring in Japanese and creative writing.
Want more?
- Practice financial wellness abroad.
- Discover wellness resources at Cal, many of which are free.
- Wondering how to prioritize your health and happiness? Consider counseling.