Studying abroad is a once-in-a-lifetime opportunity. People always say that, and it sounds a bit like they’re saying you’ll never travel again or live in another country again. But that’s not quite it. When you study abroad, you’re seeing the world through a completely new lens for probably the first time. It’s amazing and rewarding. And yet… it’s stressful. The experience isn’t always quite as glamorous as you may expect, especially if you struggle to overcome change. It can suck as much as real life does.

With that being said, your inability to be happy all the time certainly isn’t a reason to not study abroad. Trust me, the advantages outweigh the slumps. But while you’re abroad, be aware of your mental health and proactive about keeping it, well, healthy. Because just this one little thing can really hurt it (and your experience): loneliness.

It’s really easy to get lonely in a foreign country for a lot of reasons, like:

1. You’re far from friends and family.

2. Sometimes you’re in living conditions where there’s no one else living close with similar experiences to you.

This can be great to immerse yourself in the culture, but it can also get to be a bit alienating.

3. If you’re in a country where they speak a different language than that of your home country, you can feel isolated or feel awkward about interacting with people.

This can even happen if you do speak the language but just have different customs and norms.

4. You often have to take a break from your hobbies that normally would have taken up your time back home.

It leaves you with free time that it’s too easy to spend just sitting alone.

5. You’re in a new place that can be scary to navigate in order to meet new people.

It’s basically like you’re an awkward college freshman again but multiplied by, like, ten. And just like when you were a freshman, the key is this: get moving.

The longer you sit around thinking, the more you work yourself up into a ball of anxiety. If you’re feeling awkward or nervous, find more people who are studying abroad and just as stressed as you and do stuff with them. Figure things out together because there’s strength in numbers.

Once you get to know your fellow foreigners better and get comfortable, it’s time to get out of your shell again. Get to know the locals! Studying abroad is about getting to know a new culture, so you need to actually make friends with people in that culture. Ask them questions because people love talking about themselves and because you’ll learn a lot.

And finally, don’t be afraid of being alone. Alone is not lonely. Explore your new home by yourself. Walk to the park. Go shopping. If you’re not afraid to be alone at home, why should you be afraid here? And I don’t mean watch Netflix alone. Go see new things and experience this for the short time you can.

This comes from my own experience. I’m still trying to take my own advice, and I’m by no means a doctor. Your own judgment and personal experience should factor into how you deal with your mental health abroad. But I hope that at the very least, this article can speak to people who feel like their study abroad experience is wrong because it’s not a constant glitter-filled Instagram photoshoot. Everyone struggles sometimes, especially with change, and it won’t stop your time abroad from being amazing.

Bon voyage!