Physical Well-Being
Taking care of your body directly affects how you feel and think. Sleep 6-8 hours each night. Good sleep improves your mood, energy, and ability to handle stress. Don’t skip breakfast, drink water throughout the day, eat fruits and vegetables, and limit junk food, soda, and alcohol. Exercise 20-30 minutes, three times per week. Never misuse drugs—all drug use breaks federal law in the U.S.Mental Health & Cultural Adjustment
Feeling homesick, experiencing culture shock, and feeling overwhelmed are completely normal. It’s okay to have difficult days while adjusting to American culture, workplace dynamics, and being away from family. Give yourself time to adapt—most participants start to feel comfortable within the first 4-6 weeks. If you continue to feel sad, anxious, or alone, ask for help. This isn’t a sign of weakness; it’s taking care of yourself. You are not alone. Here is a list of mental health resources that are available whenever you need them.Understanding U.S. Healthcare
U.S. healthcare can feel confusing since it works differently than most countries. Before seeking any non-emergency care, call your insurance company to understand what’s covered and avoid avoid costs you didn’t expect. For health problems that are not life-threatening — like fevers, small injuries, or infections — visit urgent care centers; they’re much more affordable than emergency rooms. Many pharmacies also provide basic health services for common ailments. Save emergency rooms for true emergencies only. If you’re not sick or injured enough to be admitted to the hospital, you’ll have to pay a large co-pay fee, which can cost hundreds or thousands of dollars.Always keep your insurance card with you, and when in doubt about where to seek care, call your insurance company first. It’s best to bring any prescription medications from home, as the cost for prescriptions in the U.S. can be very expensive without proper coverage.
Social Connection & Safety
Building real friendships takes time. Join activities related to your interests, volunteer in your community, or explore local cultural events. Trust your feelings about people and situations. If something feels uncomfortable—whether at work, in social settings, or in your housing—speak up. Your safety and comfort matter. Here are some tips to connect with others in your program or people back home:
- Connect with other international participants through local meet-ups or online communities.
- Schedule regular video calls with family and friends back home.
- Find familiar foods at international grocery stores or markets.
- Explore your local area to build familiarity and confidence.
Digital Wellness
In this digital age, our well-being is largely affected by our digital consumption habits. Limit social media scrolling, especially when feeling homesick, as it can worsen feelings of isolation. Set boundaries around work communication and maintain work-life balance. Also, be mindful of sharing personal information or location details online. Try to avoid posting photos that show your address or posting about where you are right now.
Emergency Preparedness
It’s important to prepare for emergencies before they happen. Save important numbers in your phone: InterExchange emergency lines available for you 24/7, your Local Coordinator or other program contacts, and local emergency services. Know your address and how to communicate your location in an emergency.
