Here's how to create stability and connection...
Moving to another country to study can look exciting from the outside, with new places to explore, new people to meet, and a fresh start to experience.
From the inside, it can feel far more complicated. Many students find themselves carrying a mix of anticipation, homesickness, pressure, and self-doubt, all at once. When you add academic demands, cultural differences, and being away from familiar support, the emotional load can feel heavier than expected.
Adjusting to a new life takes time, and struggling does not mean you are failing. It usually means you are responding to a lot of change at once, which is challenging for anyone. Here are some helpful pointers to keep in mind...
Expect an emotional dip - it's completely normal
The first weeks or months abroad often bring a drop in mood or confidence. This can happen after the initial excitement fades, or when family visits end and the reality of being on your own settles in. Feeling lonely, anxious, or unsettled doesn't necessarily mean you made the wrong decision. Rather, it's a common part of transition.
Rather than trying to push these feelings away, acknowledge them. Remind yourself that adjustment is a process, not a single moment of arrival. Many students find that naming what they are feeling reduces its intensity.
Understand how past experiences show up under pressure
Studying abroad can stir up old patterns, especially if you grew up needing to be responsible early, striving to keep things together, or tying your worth to how well you performed. When exams approach, these beliefs can become louder, telling you that you must succeed at all costs or that failure would confirm your worst fears.
Noticing these patterns is a form of strength. It allows you to separate who you are now from what you learned to do in order to cope in the past when you were younger. You can still work hard to achieve good grades, but without being harsh with yourself.
Build routines before motivation arrives
When anxiety is high, waiting to feel motivated often leads to more stress. Simple routines create a sense of stability when everything else feels unfamiliar. This might include regular sleep times, short daily walks, meals at roughly the same hours, or designated study blocks.
Consistency matters more than perfection. Even small, repeatable habits help you settle and make your days feel more predictable.
Stay connected, even when it feels awkward
Many students hesitate to reach out because they don't want to burden others or because they feel they should be coping better on their own. However, the reality is that isolation tends to increase anxiety and self-doubt rather than make us feel better.
Connection doesn't have to lead to deep friendships straight away. It can begin with attending a tutorial regularly, studying alongside others in the library, joining a club (click here to browse Sunway's many clubs), or keeping scheduled calls with people back home. Familiar voices and shared spaces help counter the feeling of being all over the place.
Reconnect with why you chose this path
Under pressure, it is easy to lose sight of what drew you to your field of study. Anxiety often narrows focus to grades, rankings, and comparison. Take time to remember what genuinely interested you in the subject itself, the questions, the curiosity, the longer-term vision you have for your life.
Shifting attention back to learning and your future hopes, rather than constant evaluation, can help you reduce performance anxiety and restore a sense of purpose.
Practise self-compassion, especially around exams
Exams tend to magnify everything, meaning that overthinking, self-criticism, and fear of disappointing others can escalate quickly. Self-compassion doesn't lead you to lowering your standards; instead, it helps you to acknowledge your efforts and limits, and to remind yourself that you're only human. (Click here for some helpful resources.)
Whenever you feel self-critical, try to speak to yourself as you would to a close friend in the same position, with honesty, encouragement, and realism. This mindset helps you to remember that, while there's room for improvement, it's important to appreciate that you're trying your best - and that's good enough.
Seek support early rather than waiting for crisis
Counselling services, academic advisors, and wellbeing resources all exist because universities appreciate that adjustment difficulties are real. Reaching out is a sign of self-awareness, not weakness. Talking things through with someone can help you make sense of what is happening, learn practical coping strategies, and feel less alone with your struggles.
Living and studying abroad asks a lot of you. Growth rarely looks tidy, and confidence often develops after periods of uncertainty. With time, support, and patience, many students find their footing, not by becoming someone else, but by learning to trust themselves to grow and thrive in a new place.
Remember... Learning to adjust to a new life is rarely a straight line. There are days when things feel manageable and others when self-doubt returns without warning. What tends to help over time is recognising that coping is not about doing everything perfectly, but about staying with the process, seeking support when needed, and allowing yourself to grow into this new chapter at your own pace.
Studying in another country is demanding, but it also offers the chance to develop confidence that is earned rather than assumed, built through experience, persistence, and learning that you have the inner-strength to meet challenges without losing yourself.
