My name is Niesha and I studied abroad my first semester in Madrid, Spain. Going abroad always has its challenges, but it was especially difficult for me because of my depression. Struggling with mental health is hard enough, but it's even scarier when you think of managing it away from home. However, I wasn’t going to let my low moods ruin my experience. 

I got lunch in between at Honest Greens with my friends. 

After some encouragement, I tried out rock climbing for the first time at a gym near my residence building. 

For starters, my advice to you is to not be afraid to ask for help. When my episodes began again, I wasn’t sure what to do, but I started by alerting my CEA CAPA team about my condition. They were able to help me get in contact with International SOS for talk therapy sessions, and they granted me academic accommodations, when necessary, such as assignment extensions and alternative testing dates. 

My residence building hosted many different activities throughout the week, so I decided to attend a ZUMBA class. 

My friends and I went to Retiro Park to decompress after a long day of classes. 

I also needed to change how I lived my everyday life. It was easy to get caught up in the wonders of the foreign countries, and it caused me to fall out of routines. So, sometimes I wasn’t taking the proper measures to take care of myself, and this wasn’t helpful to my mental state. Therefore, the health team advised me of things I could do to help myself without sacrificing my fun. For instance, I started being active again. I went for walks, runs, attended yoga classes, and played volleyball in the park with locals. I even tried going to a rock-climbing gym with the people in my program. 

I enjoyed a beautiful view during one of my walks in Retiro Park. 

I had a fun night out in Callao with friends after seeing many street performances. 

I also started to eat more mindfully. Eating fuels the body, so it’s important that we give it what it needs. So, I made sure that I was having three nutritious meals a day, and even if I didn’t feel super hungry, I would make sure to at least have some fruit and water.  

I cooked traditional Spanish dishes such as paella during a group cooking lesson with my study abroad peers. 

And most importantly, I stayed in touch with others. I made sure to stay in contact with the people at home and be around my friends. Whether it was exploring the city and going on excursions or watching a movie in the dorms and doing homework together, by surrounding myself with supportive people and positive energy, it in return made everything more manageable. 

I made time to keep up with mindfulness activities that I enjoyed, such as reading. 

I had an açaí bowl and banana bread at a café in Goya. 

If you can relate, don't let your mental health define you and take away amazing opportunities, because there are resources for you, and like me, you have the power to make the best of your trip no matter the circumstances! 

This post was written by Antoniesha Heron, a CEA CAPA Alumni Ambassador from the University of Massachusetts, who studied abroad in Madrid, Spain.

May is Mental Health Awareness Month. If you or someone you know is struggling with a mental health crisis, please call or text 988 for free, confidential support. Text HOME to 741741 for 24/7 crisis support. 

Additional Tips for Maintaining Mental Health in Madrid: 

• Be Kind to Yourself: Remember, you're adapting to a lot! It's perfectly normal to feel overwhelmed, stressed, or tired at times.  
• Embrace the Feels: Homesickness and sadness are natural responses to leaving loved ones behind. These feelings will lessen as you adjust.  
• Talk It Out: Share your feelings with a trusted friend or confidante. Their support can be invaluable.  
• Embrace the New: Be open to experiencing new things and ways of doing things in Madrid.  
• Set Realistic Goals: Celebrate small victories as you navigate your new environment.  
• Practice the Language: Even speaking a few words a day goes a long way in connecting with the culture and locals.  
• Find Your Community: Explore hobbies, sports, or volunteer opportunities to meet new people who share your interests.  
• Self-Care is Key: Prioritize a healthy sleep schedule, nutritious meals, and regular exercise.  
• Stress Relief Techniques: Yoga or meditation can be a fantastic way to manage stress and promote relaxation.  
• Believe in Yourself: You are a strong, capable individual with more resources than you think!  

Remember, CEA CAPA is here for you! We have a wealth of resources available to help you thrive during your time in Madrid. Don't hesitate to reach out if you need any assistance. Together, we can ensure you have a positive and enriching study abroad experience.