October is Mental Health Month in Australia. This is a time when people from all walks of life come together to promote awareness and positive mental wellbeing.
For many students, this coincides with exam season, which can be a cause of additional stress and worry.
To help you stay on top of your mental health this October, check out our helpful guide on managing your mental health throughout exams.
Common conditions
Nearly 50 per cent of young people report feeling stressed out by study and exams. Prolonged stress can cause or worsen mental health conditions.
Common challenges international students face include:
- Social anxiety – excessive fear or worry associated with being in social settings
- culture shock – confusion, stress or nervousness from living in a new country
- Sadness – a natural reaction to life’s stressors
- Depression – intense or long-lasting feelings of sadness, hopelessness or disappointment
- General anxiety – worry or stress that doesn’t go away
- Loneliness – disconnection from others and the world around you.
Managing stress through exams
Luckily, there are some simple things you can do to manage your stress during exam time and protect your mental health.
Even just choosing one or two of the following can have a big impact on your overall wellbeing.
Plan out your time
Put together a study schedule or timetable. This can help you keep track of your progress while making sure you allocate time for rest, fun and relaxation. It’s important to balance revision and assignments with time for self-care.
Get some exercise
Making time for movement in your day is an excellent way to reduce stress. Even a gentle walk in the fresh air and sunshine can make all the difference in your mood and outlook.
Prioritise sleep
Getting regular, quality sleep doesn’t just make you feel good. It can also boost your academic performance, mood and physical and mental wellbeing.
Nourish your body
Ensuring you eat a balanced diet of nutritious, whole foods has been shown to reduce stress, improve mental health and improve exam performance.
Take breaks
Make sure you take regular breaks from your studies, even just five or ten minutes every hour or so. This doesn’t just help with stress but also boosts memory, performance and concentration.
Spend time with others
Don’t isolate yourself. Try to find time to hang out with friends or loved ones. You could even plan a group study session!
Support services available
It’s normal to experience feelings of anxiety, depression and loneliness sometimes. However, when these feelings impact your ability to function and enjoy life, it might be time to seek support.
Your educational institution
Many institutions offer support services ranging from financial and academic assistance to counselling and mental health help.
Get in touch with your international student services team to find out more.
Study bodies
Study bodies are also a great resource. You can find general information on the Study Australia website, or you can visit your relevant state or territory body to find local advice.
- Study NSW
- Study Queensland
- Study Melbourne
- StudyAdelaide
- Study Canberra
- Study NT
- StudyPerth
- Study Tasmania
Mental health services
If you want to speak to a counsellor, psychiatrist or psychologist, you can make an appointment with one directly, or go to your GP for a referral.
Don’t forget to check if your OSHC covers GP visits and mental health services. If so, ensure you find providers in your network or check your cover with your health insurer, for example, if you’re with Bupa you can log in to myBupa to check your coverage.
Emergency support
If you’re experiencing a mental health crisis and you feel you are in danger, call 000 or go to your nearest hospital’s emergency department.
You can also access immediate help through one of the many confidential and free phone or chat services, including:
- Lifeline – 13 11 14
- Beyond Blue – 1300 224 636
- Kids Helpline – 1800 551 800
- Headspace
- ReachOut
- MensLine – 1300 789 978
Your OSHC provider
Depending on your Overseas Student Health Cover (OSHC) provider and your package, you may be able to access a range of mental health support services through your insurer.
For example, until 31 August 2025, Bupa OSHC customers can also access one free* mental health treatment program with THIS WAY UP. This expert-led online platform makes it easy to get therapeutic support at the time, place and pace that suits you to help you tackle stress, anxiety and low mood.
*Available to existing Bupa members only until 31 August 2025. Offer terms, conditions and eligibility criteria apply. THIS WAY UP programs can only be accessed within Australia. If you’re on a couples, family or single parent policy, each policy member can use their personal email address and Bupa member number to create an account with THIS WAY UP. Terms and conditions, and eligibility criteria, apply.
