With the continuation of the COVID-19 pandemic, this holiday season might not look exactly how you planned it. Many of us started making plans again and maybe even bought plane tickets home to see our families, only to have the Omicron variant keep us stuck in our dorm this December. It is disheartening to let the holiday season pass without seeing our loved ones, but safety is the biggest priority this year. Being alone doesn’t have to lead to boredom, though! Here is our list of things you can do this holiday season from your dorm to get in the spirit and stay safe.
This year, let’s create new memories from the comfort of our living room. Even if you are spending the holidays by yourself, you are not alone. International students all over the United States are unable to return home for winter break and are experiencing similar hardships. Have more ideas on how to make the best of your holidays while staying on campus? Let us and your fellow international students know below!
Homesickness can be defined as the feelings of sadness, anxiety or stress you may feel when you’re away from the people and places that are familiar to you.
After spending months surrounded by family and indoors, for the new international students that may be traveling for the first time to study abroad, homesickness is going to prove to be a greater challenge than pre-pandemic.
Being away from your loved ones (family, friends or partners), your pets, and your traditions might be difficult when you find yourself in a different country and culture, and sometimes even a new language.Though I haven’t been an international student, I can relate to being homesick, having moved from my hometown to a big city, where the weather, rhythm of life, and the people were so different from what I was used to!
Here at International Student Insurance, we want to present to you some tips that might help you cope with feeling homesick while you adapt to the new place and people that surround you.
Yes, we understand that you might have to focus on your studies, particularly if you have a scholarship, but allowing yourself to express your emotions is a healthier way to cope than bottling everything up. I have found a useful strategy to set a time during the day to cry or just feel sad, since letting your emotions out in a controlled environment will allow you to move on and focus on other important responsibilities throughout the day. Another way to cope is by journaling and putting your feelings in writing. You’ll realize that, as time passes, you will start feeling more at peace with the idea of being away from home!
Sometimes the feelings of homesickness are not only attached to people, but also places that we enjoy visiting. We all have that one favorite spot in our cities; it could be places such as a coffee shop, library, or even a place where you can be close to nature, like the woods of the beach. For example, my favorite spot in my city is a cafeteria around the corner, where I like to go sometimes on Saturdays to have coffee and lunch, and usually bring a book with me.I find that being surrounded by a comforting environment can help you cope when you are feeling blue or homesick. Even though being in a foreign country can be overwhelming at first, think of the many places that you can discover and how exciting getting to try different foods or activities in a new place can be!
Little acts of kindness towards oneself can make a big difference in your overall happiness and mood! Self-care may vary depending on the person. Activities such as cooking your favorite nutritious meal, taking a relaxing bath using your favorite products, or practicing meditation or yoga are examples of things you can do when you’re feeling sad and need to pamper yourself a little!
Did you know that exercising works wonders for your body when you’re feeling sad? When you exercise, your brain increases the production of serotonin, which improves your overall mood and increases your energy levels! Taking time to do things that make you happy can help you combat those feelings of homesickness.
This might be easier for some than for others, but creating new bonds in the host country will help you alleviate the feelings of homesickness. Don’t forget that, the same as you, many other international students might be dealing with the same feelings of missing home and you should think of this as an opportunity to get to know different people and their cultures! You might also want to check if your university or college offers clubs or activities that you can engage in, since that would help you keep yourself busy and interact with more people that have interests or hobbies similar to yours.
While calling your family once or twice a week when you’re away can ease the feelings of homesickness, calling them everyday might reinforce it! Therefore, it is recommended that you limit your contact with your loved ones while dealing with homesickness. Staying away from social media can also help with this, since you won’t be paying attention to what your friends or family are doing back in your home country. Instead, focus on exploring your new surroundings and meeting new people!
Feeling homesick when you first begin your international studies is completely normal and usually temporary. However, if you notice a change in your eating and sleeping habits and you’re feeling tired and unmotivated, you might be dealing with depression and depression isn’t something you want to ignore. If you’re feeling like this, talk to somebody! You’re not alone! Many universities offer free counseling for their students and there are also other resources that you can use. You may find some useful resources below:
Every year, our friends at InternationalStudent.com host a contest showcasing international students from around the world. This year marks the 16th annual Travel Video Contest, with a brand new theme: community. Share how “community” has impacted or influenced you and your international education pursuit. We encourage you to be creative and interpret the word “community” however you choose, but some examples might include your family or your community at home, your new community during your international education, or an online community.
In order to be eligible for the 2021 Travel Video Contest, you must be at least 18 years old and either currently studying outside of your home country or planning to study abroad in the future. You must also follow the rules and regulations closely and submit a contest entry form that includes a valid link to your video.
Not only is the Travel Video Contest an excellent opportunity to showcase your video skills on an international level, it’s also an opportunity to win one of four cash prizes.
This year’s prizes are as follows:
The deadline for applications is 11:59 PM, EST on Tuesday, 13 October 2021. All you have to do for a chance to win $4,000 is submit your video! What will you do with your winnings? Head over to the official contest page to get the full contest theme and details. We can’t wait to see what you make!
Every year between September 15 and October 15, Hispanic Heritage month is observed in the United States. The Hispanic Heritage month celebrates traditions, cultures, and contributions from Hispanic and Latin American countries. Let’s dive into a bit of a history lesson as to the origins of this month and the importance of the celebration.
In the 1960’s, when the civil rights movement in the US was at its peak, Congress passed a legislation recognizing the Hispanic Heritage week. The dates were chosen as the kickoff coincided with several Independence Day celebrations from many Latin American nations. September 15 marks the Independence Day of countries like Costa Rica, El Salvador, Nicaragua, and Guatemala. This is followed by Mexico’s independence day (September 16) and Chile’s independence day (September 18).
Fast forward to the 80’s, former President Reagan signed into law the extension of the original legislation to a month. The Hispanic Heritage Month would now wrap up with Dia de la Raza (day of the race) or Indigenous People’s day (known in the US as Columbus Day in some states).
As an international student, you know that when traveling to a different country, it’s important to immerse yourself in the culture of said country. That being said, the United States has long been a mix of many cultures and races, sometimes being referred to as a “melting pot” for the richness of diversity that the country offers. Additionally, according to the latest census date, the U.S. Hispanic population has increased almost 23% in the last 10 years and they have played a significant role in the growth of the population over the last decade.
Latin America is made up of 33 countries and each of them have different customs and traditions that have been brought to the United States over the years.
Did you know? “Hispanic” and “Latino/a/x” are often used interchangeably. However, they represent two different things:
Hispanics and Latinos/as/x are well known for our vibrant culture and mouth watering gastronomy. We encourage you to explore the celebrations by grabbing a bite at a Latin American restaurant, visiting a museum, or partaking (responsibly and per CDC guidelines) in the celebrations near you.
Happy Hispanic Heritage Month!
A few weeks ago, I went to the pharmacy to pick up a prescription that I’ve filled for months before. My insurance had changed recently so I had to fill the prescription under the new insurance. After the pharmacist got off the phone with this new insurance company, he advised me that there was an issue with the insurance and I needed to call them. When I contacted them, they informed me that they couldn’t authorize the prescription my primary care physician prescribed until my doctor could prove that I had tried other medications. I was shocked, in my mind why would an insurance company determine what medication I should be taking? Isn’t that the job of the doctor?
Even as an insurance agent, this took me by surprise and I had to do a bit of research on my own to understand why this was happening.
In the US, non-medical switching is a practice that insurance companies use. The way it works is, the insurance company will ask you to try a similar medication, most often the generic version of your current medication or a cheaper alternative first before authorizing the one your doctor may prescribe. In most cases, this may not be a big deal since you’re ultimately taking the same medication. It would be like taking Acetaminophen instead of its slightly more expensive brand medication Excedrin. Both are pain medications to manage severe migraines but one is generic and one is a brand.
However, in other instances, because this insurance company was new to me, they did not have my full medical history. Therefore, they did not know I had already tried generic medications before my doctor and I found the one that actually worked. If this has ever happened to you, here are a few actions you can take to get the decision reversed:
Speak to your doctor ASAP!
Contact your doctor and explain what is going on with your prescription. My primary care physician had to fill out some paperwork explaining that I had already tried other medications and share my medical records so I could fill my prescription. Had I not done that, I would have had to accept the generic prescription and it may not have worked as well as the one I had already been taking for months. If you have not tried other medications and your doctor feels confident that the generic version of the original prescription will work, you can give that one a try.
Bottom line: Always contact your doctor since they know your medical history.
After you speak to your doctor
After your doctor submits the relevant paperwork, you must follow up with your insurance company to ensure they have everything they need to approve the correct medication. You may have to resubmit your prescription to your pharmacy once approval is given. It may seem like a lot of work but it’s important to advocate for yourself. You and your doctor have worked together to find the correct medication and know what works and what doesn’t work.
While you’re waiting
Sometimes, authorizations can take from 7 to 30 days depending on how fast your doctor can fill out and send paperwork, how fast the insurance company is able to process your claim, and how fast you can get the prescription resubmitted. Don’t panic! Many times, your doctor’s office can give you samples that they keep on stock until you’re able to fill a prescription.
Filling your prescriptions
So you’ve done your due diligence, followed up with all the parties involved, waited patiently and now you are ready to fill your prescription. However, the work is not done yet. Depending on your insurance plan, your prescription may be covered with higher deductibles or copays if they are a brand prescription vs a generic prescription medication. Here are a few ways to manage the unexpected cost of prescriptions:
Ultimately, we always recommend advocating for yourself and following your doctor’s advice before agreeing to switching medications. Doctors are trained professionals and have extensive knowledge of how medications interact with others and they also know you and your medical history.
Feeling stressed out? How many times have you heard, just breathe! In fact, when you look at many different relaxation techniques, whether it’s yoga or meditation, you will notice that there is a lot of focus on the types of breaths we take. In this blog we will talk about what research is finding when it comes to our breath and its connection to our emotions. We will also explore different breathing techniques as well as popular apps that might be helpful to incorporate into your lifestyle.
It turns out that there are two pacemaker cells in our body: one that is located in the heart and regulates our heartbeat and one that is in our brain that regulates our breath. The pacemaker in our heart cannot be controlled, it’s what we call involuntary, and it beats to its own rhythm. But the cluster of cells that regulate our breath are actually located in our brain, which sends signals to our spinal cord, over to our skeletal muscles, which then expands our lungs. Since these clusters of cells are in our brain, breathing can be voluntary or involuntary. You may find yourself breathing without thinking about it, but you can also take a deep breath or hold your breath when you want to. More and more studies that are coming out show that the breaths we take have a distinct effect on our emotions.
Think about it. Why does hyperventilating make us anxious and why does breathing slowly make us calmer?
Much of this is still being discovered, but findings go back to research done in 1991 when a study co-authored by Jack Feldman, a professor of neurology at UCLA, found a cluster of neurons in the brainstem that was thought to be the important mechanism for the respiratory rhythm in mammals, including humans.
By identifying these neurons, scientists then looked at how breath, emotions, and alertness all worked together – and indeed, found a link between these neurons and alertness. These studies showed that there was a link between breath and emotions, and explained why when we breathe rapidly we are anxious and when we breathe slowly we are calm.
Other studies continued to reinforce this idea, including a study done by Pierre Phillipot. Phillipot and his team found that different emotions are linked to specific respiratory patterns. In Phillipot’s study, he asked participants to generate an emotion such as sadness, fear, and happiness and they looked closely at the different respiration patterns. After looking at these patterns, they found that every emotion had a distinct breath pattern. There was even a follow up study that had a different group of participants come to the lab and they were instructed on how to breathe. These participants were then asked to report how they felt – and they reported the same emotional outcome that was observed in the original group!
All of this is to say, we can use our breath to control how we feel. It can serve as a powerful tool in our emotional wellness toolkit.
So how does one learn to do this? There are many different breathing techniques out there that you can try and practice. Finding a few that are easy to use throughout the day.
Here are a few that we like:
Also known as nadi shodhana pranayama in Sanskrit, this breathing technique is great for relaxation.You should avoid this if you are feeling sick or congested.
Resonant or coherent breathing is when you breathe at a rate of 5 full breaths per minute (or inhaling and exhaling for 5 counts).
This breathing technique can be practiced at any time and puts our attention on our breath.
For more information on why breath is so important and other breathing techniques, check out our video on how to destress through breath: emotional wellness for international students.
In addition to incorporating breathing techniques into your daily routine, you can also look at downloading some apps that might also help to incorporate some of these exercises. Here are a few of our favorites:
The Breathwrk app takes your goals into consideration and develops a collection of breathing exercises to work on. Whether you are looking to relax, feel energized, or alleviate stress, this app will walk you through each exercise and send you daily reminders. Many of the exercises are free, but there are some features that do require a subscription (there is a 7-day trial to see whether it will work for you!).
The breathe2 app is another breathing app which focuses on the benefits of breathing exercises, and can also be used to relieve stress, improve focus and concentration, meditation, etc. There are a number of breathing exercises that you will learn, and it will help you to define each breathing cycle including inhale, exhale, hold.
There are an abundance of really good apps that can help those people looking to incorporate breathing into their daily lives in a more guided way. If you have a favorite app, let us know in the comments below.
While breathing exercises and awareness can be an important tool to maintaining your emotional wellness, it is important to take a holistic approach. In addition to breathing exercise, you may want to consider your exercise, diet, sleep, and your overall outlook to continue to promote and maintain your wellness.
For more, check out our emotional wellness page for international students.