Welcome!

Penn State provides a range of programs and services aimed at promoting well-being essential for thriving in a complex global environment. 

While pursuing education abroad presents immense potential for personal growth and development, acclimating to a different country (and an unfamiliar academic setting in that country) can be a complex experience, filled with both exciting and challenging moments. 

Unlock Your Adventure

Studying abroad can be a transformative experience. Some of the benefits of studying abroad that extend beyond the classroom:

• Cultural Immersion: Experience a new culture, and perspectives firsthand. Studying abroad is your ticket to becoming a global citizen.  During this experience, you will absorb diverse cultures, including local customs, traditions, and daily life. This exposure fosters cultural awareness and cultivates an appreciation for diversity.
• Language Acquisition: Engaging in conversations with native speakers is unparalleled for advancing your linguistic skills. Soon enough, you’ll find yourself adeptly using colloquial terms and joking in jargon before you know it.
• Level Up Your Life Skills: Living abroad is the ultimate life hack. You'll be pushed out of your comfort zone and develop resilience, adaptability, and problem-solving skills. Navigating new environments builds confidence and self-reliance.
• See the Big Picture: Studying abroad broadens your worldview. You’ll gain insights into global issues, politics, and economics. Exposure to different perspectives encourages critical thinking and empathy.
• Make Global Friends: Networking opportunities. Studying abroad provides a unique opportunity to build an international network by cultivating genuine friendships. These connections may even open doors to valuable career opportunities.
• Academic Excellence: Access world-class education and unique academic programs not available at home. Studying under renowned professors as well as accessing specialized programs, cutting-edge research, and unique courses can enhance your academic experience.
• Give Your Resume Some Jet Fuel: In a sea of graduates, your international experience will shine like a beacon to employers looking for someone who’s seen and done more. Studying abroad demonstrates adaptability, cultural competence, and a willingness to learn.
• Find Yourself: Sometimes you need to get lost in a foreign place to find out what you’re really about. Studying abroad gives you the space to figure out your next big move. You’ll gain clarity about your goals, values, and aspirations.
• Adventure and Fun: Travel opportunities. When your campus is a hop, a skip, and a jump from uncharted territories, every weekend can turn into an epic travel vlog episode.
   

A Common Paradox

Although pursuing education abroad presents immense potential for personal growth and development, acclimating to an unfamiliar academic setting in another country can be a complex experience, filled with both exciting and challenging moments. The numerous challenges posed by ambiguity, uncertainty, and possible feelings of isolation and loneliness can feel overwhelming. The privilege to study abroad doesn’t mean you’re immune to challenges. Yes, you’re lucky to explore distant lands, but that doesn’t erase the late-night doubts or the occasional loneliness. 

Common Factors Influencing Adjustment

The study abroad experience will be unique for everyone. Adjustment to a new environment is different for everyone. Adjusting for some will be easier than for others, and is influenced by resilience and some other adjustment factors.

When international students move to a new country for their studies, they encounter a process of cultural adjustment (acculturation). This transition involves adapting to a different cultural context, academic environment, and social norms. 

Here are some elements that play a role in adjustment to a new culture:

1. Language and Communication: Language proficiency plays a crucial role because students must adapt to the language spoken in their host country. Communication styles, humor, and nonverbal cues vary across cultures.
2. Culture Shock & Homesickness: Initially, students may experience culture shock, which is a feeling of disorientation and anxiety due to unfamiliar surroundings. Symptoms of culture shock include homesickness, frustration, confusion, and even physical symptoms like fatigue or low appetite.
3. Unfamiliar University Setting & Academic Expectations: Educational practices differ globally. Students may encounter new teaching methods, assessment formats, and expectations. Understanding academic integrity, citation norms, and plagiarism prevention is essential.
4. Stereotypes & Discrimination & Cultural Awareness: Being an international student can sometimes feel like being on the outside looking in. You’re navigating a new culture, language, and social norms. People might not always get where you’re coming from, and stereotypes can creep in. Embrace the adventure of navigating a new culture, language, and social norms.  Developing cultural competence involves learning about local customs, traditions, and holidays. Being open-minded, respectful, and curious helps bridge cultural gaps. Celebrate the uniqueness of ethnic symbols, including attire and markings. Seek support from multicultural centers, seek support at CAPS and report incidents if necessary.
5. Financial Pressure: International students face a unique set of financial challenges that can affect not only their educational experience but also their personal well-being and future career choices.  Managing finances as an international student involves navigating a complex landscape, tuition fees, and living expenses, and stringent visa regulations that limit employment opportunities. Because of substantial tuition and room and housing costs, many international students feel extra pressure to excel academically and may feel they must achieve high grades and academic success to justify the investment in their education and to maintain scholarships or financial aid they receive.
6. Mental Health and Well-Being: Coping with stress, managing time, and maintaining mental health are essential aspects of well-being and student success. Accessing healthcare services and understanding insurance policies are critical. Studying abroad is a journey filled with highs and lows, much like an emotional rollercoaster. Missing home, missing family and friends, and missing out on cultural festivities can weigh heavily on the heart. When these feelings are mixed with the pressures of academics, social adjustments, cultural differences, and financial concerns, it’s not uncommon for students to experience feelings of loneliness, overwhelming stress, anxiety, and even depression. It’s crucial to remember that these emotions are part of the shared human experience, especially among those studying abroad. You’re not alone in this. There’s a whole community ready to support you.

While these experiences may feel challenging in addition to the rigor of academics, over time, students learn to cope with these feelings and adjust to their new environment. 

You Can Do This

International students face a multifaceted journey that involves academic, social, and emotional adjustments. While it can be challenging, it also offers incredible opportunities for personal growth and cross-cultural learning.

Remember, college isn’t just about acing exams, it’s about growing roots and spreading wings. Studying abroad is like turbo-charging your growth as you delve into a new culture, master a new language, and welcome the myriad of experiences and adventures that await you.

• Read a message from Tracy Langkilde, interim executive vice president and provost, about supporting our international community at Penn State
   

Sociopolitical stress has been shown to have a profound impact on mental health, particularly among college students. The continuous influx of news, social media discussions, and personal experiences related to these events can lead to a wide range of mental health concerns, such as anxiety, anger, and depression. Therefore, it is critical to recognize the relationship between sociopolitical stress and mental health and to develop effective coping strategies. By understanding the factors contributing to this stress and learning healthy ways to manage it, individuals can better navigate the challenges of our increasingly polarized world and maintain their overall wellbeing. 

Understanding Sociopolitical Stress

Sociopolitical refers to the interaction between social and political factors, which has implications for various aspects of society, including social relations, governance, and culture. For example, the civil rights movement and anti-war protests had a direct impact on political policies and legislation.  Understandably, the interactions among personable beliefs, values, societal and political events can lead to tension and subsequent stress. Sociopolitical stress is defined as the intense feelings and experiences people have that stem from awareness of, exposure to, and/or involvement in, political events and phenomena (Ballard et al., 2022). It can be influenced by factors such as exposure to negative news media, social media discussions, divisive rhetoric, and interactions with people holding differing viewpoints. 

College students are susceptible to experiencing sociopolitical stress due to the current political climate on college campuses, exposure to social media, and their overall political engagement which has increased over time. There are various issues that college students care about, including college affordability, campus sexual assault, DEI issues, sustainability and climate change, wars, and DEI issues, among others. These concerns are partly driven by the diversity of college students, whose lives are personally impacted by these issues. Consequently, these sociopolitical issues can greatly impact the mental health of college students. For example, common psychological reactions to political stress have included anxiety, depression, worry, fear, hopelessness, and marginalization. While anyone can experience these reactions, individuals with historically marginalized identities (e.g., gender, sexual orientation, social class) have been shown to exhibit higher rates of mental health concerns. 

Strategies to Cope with Sociopolitical Stress

Coping with sociopolitical stress requires a multifaceted approach that addresses both the psychological and practical aspects of this issue. By understanding the factors contributing to sociopolitical stress and associated mental health concerns, practicing mindfulness and self-care techniques, seeking social support, and engaging in constructive political engagement, individuals can develop resilience and navigate the complexities of our increasingly polarized world. 

Health & Well-being Programs and Workshops

The health and well-being units in Student Affairs offer a range of workshops and programs for student organizations and academic classes.

Below is a list of the workshops that you can request from Health Promotion and Wellness (HPW), Campus Recreation, University Health Services (UHS), and Counseling and Psychological Services (CAPS).

You will find links below to each unit’s webpage where you can submit a formal request.

• Please submit your request at least two weeks before the program date.

Mental Health First Aid Training

Mental Health First Aid is an evidence-based, early-intervention course that teaches campus community members like yourself about mental health and substance use challenges.

Identify. Understand. Respond.

Mental Health First Aid (MHFA) is an eight-hour program that teaches you how to identify, understand, and respond to mental health and substance use concerns, and gives you the skills to reach out and provide initial help and support. Role playing and simulations are used to demonstrate and practice skills for identifying and responding to mental health concerns and crises.

Question, Persuade, Refer (QPR) Training

Just like CPR, Question, Persuade, Refer (QPR) is an emergency response to someone experiencing a mental health crisis and can save lives. 

Question. Persuade. Refer.

In a 90-minute (1.5 hour) QPR training course you will learn common causes of suicidal behavior, the warning signs of suicide, how to help someone experiencing a mental health crisis, and more.

Health Promotion and Wellness

Our goal is to provide you with education and resources to live your healthiest. Connect with Health Promotion and Wellness for a variety of programs about mindful and balanced living. Topics can include:

• Alcohol Workshop (60 minutes, professional staff)
• How to Help a Friend with an Eating Disorder (90 minutes, professional staff)
• Flourish Penn State: Live Well, Learn Well Workshop (50 minutes, professional staff)
• Mindfulness and Compassion Workshop (60 minutes, professional staff)
• Got Sleep? (50 minutes, peer education staff)
• Mission: Nutrition (50 minutes, peer education staff)
• Safer Sex Party (50 minutes, peer education staff)
• Stress Less (50 minutes, peer education staff)

Campus Recreation

Campus Recreation facilities and programs serve our students, faculty, staff, and community with a diverse offering of wellbeing opportunities to enhance the student experience at University Park.

• Request a Fitness and Well-being workshop
• Request a custom group program or outdoor trip with Outdoor Adventures
• Email for information about custom group swim lessons with Aquatics
• Email to request a customized CPR certification class
• Email to request a tour, presentation or resource fair table representative with a date and time for confirmation

Counseling and Psychological Services (CAPS)

CAPS offers psychoeducational services to the campus community focused on mental health awareness and prevention efforts, as well as group-level support and response to critical events affecting the campus community. Program topics can include:

• Mood Management
• Nurture your nature
• Harm reduction and balance
• Life rhythms
• Understanding self and others
• Coping with change

University Health Services

University Health Services (UHS) is your comprehensive on-campus health care resource. We provide preventative care, education, and resources to help students live a healthy lifestyle.

• Navigating Your Health Care While at Penn State (50 minutes)
• Breast Cancer 101: Life Saving Tips (50 minutes)
• Handwashing: The BASICS (30 minutes)
• STIs - Removing Stigma (50 minutes)
• Lets’ Talk About Sex – Open Forum (90 minutes)
• Sexual Health Trends on College Campuses (50 minutes)
• Your Body Your Choice: Understanding Birth Control (50 minutes)
• What you should know about Testicular Cancer (45 minutes)
• CONSENT: A Building Block to Health Relationships (50 minutes)
• BOUNDARIES: Another Building Block to Health Relationships (50 minutes)
• Menstrual/Mental Hygiene (50 minutes)
• Gratitude (60 minutes)

Nurture in Nature

College is well-known for being a time of high stress, pressure, and responsibility. Therefore, it’s important for students to engage in activities that reduce stress, increase their abilities to attend to obligations, and promote health and wellbeing. A growing body of research points to the associations between time spent in nature and greater cognitive functioning, mental and physical health, and wellbeing (Bratmann et al., 2019; Frumkin et al., 2017). Research is also highlighting a significant decline in humans’ connectedness to the natural world with more and more individuals spending increasing amounts of time sedentary, on electronic devices and technology, and indoors (Bratmann et al., 2019). A study funded by the National Recreation and Park Association, showed that this is truest for those currently between 9 and 24 years of age (i.e., the majority of current college students).

Spending time in nature has been shown to have physical health benefits, such as:

• Improved quality of sleep,
• Lowered blood pressure,
• Increased immune system functioning, and
• Reduced stress.

Feel the Benefits

The outcomes of time spent in nature on physical health (particularly its impacts on sleep and stress) have been found to be beneficial in reducing the symptoms of mental health disorders as well. Most notably, experiences of anxiety, depression, and attention deficit/hyperactivity disorder (ADHD) are shown to decrease and/or be more manageable following connection with nature (Bratmann et al., 2019). Spending time outdoors can even improve your social functioning by leading to more generosity; decreased feelings of isolation and increased feelings of connectedness; and a sense of cohesion and community. Additionally, time spent in natural environments can lead to a variety of mental health benefits including:

• Improved mood and emotionality,
• Increased feelings of relaxation and calm,
• Greater imagination and creativity,
• Advanced ability to manage life’s tasks,
• Enhanced cognitive performance (i.e., improved attention and memory and decreased mental fatigue),
• Expanded sense of meaning and purpose in life, and
• Overall, greater life satisfaction.

What is Nurture in Nature?

Penn State Wellness Trails

While it may be simple for some students to know where and how to access natural spaces, and therefore to reap the benefits of doing so, others may find it more challenging. Nurture in Nature (NiN): Penn State Wellness Trails were developed with the intention of making it easier for all students and community members alike to access and intentionally connect with nature.

NiN Trails, established at various Penn State-associated-locations, are free to use and invite trail-goers to be mindful while doing so. At various points on each trail, there are invitations for trail-goers to participate in self-guided activities that aim to enhance the benefits of already being in a natural place. Trail-goers should feel free to accept these invitations as they are or adapt them to meet their own needs. They may feel called to write down their thoughts and reflections in a journal as a part of this experience.

At two of the established NiN Trail locations there are both accessible (fully ADA-compliant) and non-accessible trails. Those seeking a more accessible route should consider the Broadwalk Trail at Stone Valley/Shaver’s Creek or the Botanical Gardens Trail at the Arboretum.

Locations

Know Before You Go

Before hitting the trails, there are several things to consider in order to be prepared. These include the environment, how best to be respectful, what to or not to bring, and what to do upon your arrival. See below for more information on these topics and be sure to pay close attention to the logistical details for each individual location listed in the Locations section of this website prior to heading out! Consider exploring these trails with a friend or by yourself: let someone know where you’ll be and how long you expect to be gone.

Feedback

Nurture in Nature is a pilot initiative and feedback will be integrated into any final NiN products. Any feedback that trail-goers have on the current locations, trials, signs/invitations, or initiative as a whole is welcome and greatly appreciated. If you would like to share your thoughts, please complete this feedback form.

If you have encountered issues that need to be addressed at a specific location, please use the contact information provided in that specific location's section above.

Interested in Establishing Your Own Nurture in Nature Location?

CAPS is happy to support other Penn State units/departments in establishing their very own NiN location(s)! If this is something that you would be interested in, please contact CAPS at ccaps@psu.edu.

To Our Student-Athletes:

We at CAPS respect the tremendous strength, energy, and determination you bring to the table to balance your athletic, student, and general life responsibilities. We know that this balance comes with a heavy lift and that sometimes it can be a lot to hold on your own. At CAPS we are committed to providing a safe and confidential space to enhance your mental wellness as a person, and sharpen your mental game on the playing field. WE ARE always here for you.

What can I work on at CAPS?

Student-athletes face a variety of stressors and concerns that may impact their general mental wellness, their mental game with their sport, or both. Our goal is to help you thrive during your time as a Nittany Lion. Here are some examples of what we can help you manage and overcome: 

• Sport-related stress
• Loss of love and passion for your sport
• Mental blocks
• Problematic roommate situations
• Romantic relationship difficulties
• Grief
• Family troubles
• Team dynamic difficulties
• Adjusting to college life
• Injury stress
• Homesickness
• Imposter syndrome
• Body image and eating concerns
• Self-esteem
• Sadness or depression
• Panic
• Perfectionism
• Trauma
• ...and much more

In therapy you will face the problems you experience head-on, which takes energy, effort, and strength. Treatment is tailored to best meet your needs, so that your hard work and investment in your mental wellness pays off. CAPS also partners with many on- and off-campus resources and can help you connect to them as needed. 

Normalizing Mental Health Services

If you had to guess, how many hours do you think you put in for workouts and practice last year? Probably quite a few! We know how much our student-athletes care about their physical wellness, and our goal is to help you incorporate your mental health into the equation. Just like you train to reach your physical goals, you can think about working on your mental health in the same way. CAPS services can help you get to where you want to be mentally.

Who We Are

CAPS staff specialize in a wide array of mental health needs and population-specific concerns, including, sport psychology, eating disorders, substance use, sleep, BIPOC, LGBTQIA+, and more to meet the diverse needs of all Penn State students. CAPS clinicians work with student-athletes individually while also providing group-level programming as needed. Because of CAPS’ comprehensive landscape, consultation and sport psychology training from is provided to all CAPS staff, so that all clinicians are able to provide competent care to our student-athletes.

Consultations & Programming for Supporting Student-Athletes

CAPS is available to connect with Penn State staff and leaders who support student-athletes for consultation and problem solving. Often being the first responders for student-athletes, your input and perspective is paramount for successful collaboration.

CAPS offers educational workshops and outreach programming to teams and groups of student-athletes. Topics listed below are common examples that can be tailored to the needs of your team or group. Topics not listed below are also available. To request educational outreach programming, such as workshops, review the CAPS Community Education and Outreach guidelines then submit an Outreach Request Form.

• Team Open Dialogues – great for team mental temperature checks or directly addressing team concerns with an expert
• Emotion Regulation Skills
• Control Stress to Stress Best – Optimizing Stress to Enhance Your Performance
• Boundary Setting
• Self-Talk Skills
• Build Your Individual Zone of Optimal Functioning (IZOF)
• Bring It In – Team Cohesion and Dynamics
• Learning to Ask for Help
• Leadership Development – current and future team captains and/or team leadership counsels
• Intersectionality in Sport – Race, Gender, and LGBTQIA+ support
• Mental Impact of Injury
• Body Image as an Athlete
• Overcoming Imposter Syndrome
• Helping a Teammate Who’s Having a Hard Time
• How Substances Can Impact Performance
• Suicide Awareness and Prevention
• Learning Signs of Common Mental Health Concerns (depression, social anxiety, panic)
• Helping Someone in Panic
• Purpose-Based Performance Skills

Sexual Assault and Relationship Violence Services

Counseling and Psychological Services (CAPS) is committed to providing confidential support to students who have experienced sexual assault, sexual harassment, dating/relationship violence, stalking, sexual exploitation, and retaliation. CAPS provides individual counseling, support groups, and emergency appointments. 

CAPS is here to provide support and space to process and cope with the various emotions and reactions that often follow, which may include:

• Flashbacks
• Difficulty concentrating and staying focused
• Feelings of guilt
• Negative self-image
• Depressed mood
• Disruptions in close relationships
• Changes in sleep
• Fear response to reminders of the event
• Feeling like you are losing control

Keeping up socially, academically, and personally can be challenging on your own. The support of a professional can be a vital component to the healing process and in understanding your options and resources. A counselor can meet with you in a private, safe space where you can discuss and explore your own wants and needs.

Fees and Limitations

Basic CAPS services are provided at no charge to undergraduate and graduate students registered full time (12 credits or more for undergraduates, 6 credits or more for graduates) for the semester in which they are interested in seeking our services. Selected services, including urgent, consultation and group therapy, are available to part-time students free of charge. There is a limit to the number of individual counseling sessions for any student in any given year. Fees for certain specialty services may be assessed.

Confidentiality

When it comes to protecting your information, CAPS follows all professional standards and state and federal laws. Information shared with the therapist is held in the strictest confidence consistent with professional and ethical standards and state and federal law. Therapists will not release information without the client's signed consent except in rare instances where sharing is required by law (such as to save a human life, to report child sexual abuse, or to comply with a court order). You can read more about our commitment to privacy in our Notice of Privacy Practices.

Our Commitment to Diversity

The staff at Counseling and Psychological Services (CAPS) honors diversity and aspires to create a welcoming and affirming space that values and respects individual and cultural differences.

CAPS recognizes that all people have multiple intersecting identities (e.g. race, nationality, religion, ability status, sexual orientation, gender identity, political ideology, etc.). We are committed to helping individuals navigate identity development, address experiences of discrimination or bias, and access support and resources. We strive to cultivate relationships with campus and community partners to facilitate connection and nurture a supportive environment.

Thanks for visiting CAPS