3) Mental Health (The Invisible Weight of Immigration)
Establish anti-burnout baseline (protect your foundation)
Before you need therapy or medication, build a baseline that prevents burnout. Sleep 7-9 hours consistently—this is non-negotiable. Sleep deprivation mimics depression and anxiety; fix your sleep before assuming you have a mental health problem. Walk 5,000 steps daily—a 20-minute walk outside improves mood as effectively as antidepressants in mild cases. Eat balanced meals with protein and fiber; blood sugar crashes cause anxiety and irritability. Build two communities: one for your soul (people from your culture, friends who understand you) and one for your future (professional network, colleagues). Isolation is the enemy. Schedule social time like you schedule work meetings. Your calendar protects your mental health.
The PPO is the gold standard for flexibility and is perfect for students who move around or want total control.
- You have a massive network of doctors nationwide. You can also see out-of-network doctors, though you will pay more for them.
- You do not need to choose a PCP, and you do not need a referral to see a specialist. If you want to see a cardiologist tomorrow, you just book the appointment.
- This is the most expensive plan type. You will pay a much higher monthly premium for the luxury of not having to ask for permission to see a doctor.
Free Resource: Blog: Why PPOs are Popular for International Students
Resources
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