30 Days, 30 Hacks: Mastering Your US Master's Journey

Today is World Mental Health Day - let’s take a pause from the rat race for once and ask ourselves the following questions:

1. Am I happy?

2. Am I able to circumvent the feeling of loneliness?

3. Am I strong enough to tackle the everyday challenges?

4. Is everything I am trying to achieve worth the sacrifices?

These Boolean sounding questions are often much difficult to answer. I’ve struggled with mental health during my time in the United States being away from my family and friends, having to do everything alone and sketching a life for myself from a blank canvas; and am not ashamed to accept that at times I felt defeated, burnt out and not willing to push the boundaries. But what kept me going was reaching out to people, talking about my thoughts and venting out to those I trust to take care of me.

If you or anyone you know might be going through a difficult phase in life please reach out, it helps.

On this World Mental Health Day, it is imperative to address the struggles faced by international students, particularly those pursuing their masters in the United States.

From internship woes and job uncertainties in this difficult market to the complexities of visa restrictions, international students must confront a myriad of stressors. This newsletter aims to shed light on why mental health is crucial during this journey and offers guidance on how to cope with the pressure.

The Pursuit of Happiness

Am sure that you must have been on a rollercoaster of emotions sitting through the movie. Like many international students pursuing their dreams of higher education in the United States, Chris Gardner (Will Smith) encountered numerous obstacles, including financial hardships, homelessness, and seemingly endless job rejections. Despite these hardships, Gardner's unwavering determination and relentless pursuit of his goals eventually led him to success.

We should understand that even in the face of daunting challenges, our commitment, perseverance, and a focus on mental well-being can lead us to achieve our dreams and find happiness along the academic and career journey.

Many students from countries like India, including myself, embark on the journey to pursue their masters in the United States with high hopes and big dreams. They envision a promising career, personal growth, and a chance to make their families proud. However, the path to achieving these dreams is laden with obstacles that can take a toll on one's mental health.

Challenges Faced by International Students

1. Internship Struggles: Landing internships in the competitive and ever drowning American job market is challenging for international students. The pressure to secure relevant work experience at top tech companies (for computer science students) can lead to anxiety and self-doubt. The visa restrictions make it even more complex, as certain opportunities are limited for international students (H1-B complications).

2. Job Uncertainties: The uncertainty of finding a job post-graduation is another major concern. It's common for international students to feel the pressure of excelling academically while continuously job hunting, which can cause immense stress. You might have seen the students/experienced job seekers being stressed about their situations on linkedin, it irks my heart that so many people are falling prey to layoff’s this early in their career.

3. Visa Restrictions: The intricacies of U.S. visa regulations add another layer of difficulty to an already stressful situation. The ever-changing policies and the need to meet various criteria can cause considerable anxiety.

Why Mental Health Matters

Amidst these challenges, prioritizing mental health is essential. Here's why it matters:

1. Academic Performance: Your ability to excel academically and perform well in your studies directly correlates with your mental health. High levels of stress and anxiety can hinder your focus and learning, making it harder to achieve your academic goals.

2. Physical Health: Stress and anxiety can lead to physical health issues such as sleep disturbances, headaches, and weakened immune systems. Maintaining good mental health is key to preventing these ailments.

3. Social and Cultural Adjustment: International students often face cultural and social adjustment challenges. Poor mental health can exacerbate these difficulties, affecting your overall well-being and making it harder to form meaningful relationships.

4. Career Prospects: Mental health issues can negatively impact your job search and interview performance. Confidence and resilience are key assets in the job market, and maintaining good mental health is crucial in this regard.

Coping with the Pressure

1. Seek Support: Don't hesitate to seek help when you need it. Most universities in the U.S. have counseling services that can provide you with a safe and confidential space to discuss your concerns. Additionally, connecting with your peers who are going through similar experiences can provide a sense of camaraderie.

2. Maintain a Healthy Lifestyle: Exercise regularly, eat well, and get sufficient sleep. A healthy lifestyle is a significant contributor to better mental health. Physical activity can also help reduce stress and anxiety.

3. Time Management: Effective time management is vital. Create a schedule that allows for a balance between academics, job search, and self-care. Avoid procrastination and break your tasks into manageable chunks.

4. Mindfulness and Relaxation Techniques: Practice mindfulness and relaxation techniques, such as meditation and deep breathing exercises. These strategies can help reduce anxiety and increase your ability to handle pressure.

5. Set Realistic Expectations: Acknowledge that it's okay not to excel at everything all the time. Setting realistic expectations and learning from setbacks is essential for maintaining good mental health. It is ok to be a jack of all traits and master of none.

6. Cultural and Social Engagement: Engage in cultural and social activities to foster a sense of belonging. Attend cultural events, join student organizations, and make connections with people from diverse backgrounds. This can ease the process of cultural adjustment.

7. Plan for the Future: Create a clear post-graduation plan. Knowing your options and potential pathways can alleviate anxiety about job prospects and visa restrictions. Seek guidance from career services at your university to help you make informed decisions.

It's crucial to acknowledge the difficulties and prioritize mental health as a cornerstone of your overall well-being and success. By seeking support, maintaining a healthy lifestyle, managing time effectively, and staying engaged with your community, you can navigate these challenges with resilience and determination. Remember that your well-being is paramount, and seeking assistance when needed is a sign of strength, not weakness.

On this World Mental Health Day, let's encourage a culture of support and empathy for international students, fostering an environment where their mental health is valued and prioritized throughout their academic journey.