Managing Mental & Physical Health: 10 Health & Wellness Tips for J-1 Visa Holders

While the J-1 Intern and Trainee programs are excellent opportunities for international professionals of all levels, culture shock, the pressures of performing well on the new team, and the complexities of navigating the American healthcare system can make it challenging for visitors to prioritize their health needs. Remember that maintaining good mental and physical health means a more successful and rewarding J-1 experience for everyone.

Let’s dive into 10 health and wellness tips for J-1 visa holders!

1. Stay Active 

Staying physically active is an incredible way to keep your body and mind healthy. Whether you go to a local gym every day or commit to walking for half an hour every afternoon, a little bit of physical activity goes a long way. 

2. See a Doctor 

If you feel sick or unwell, make an appointment to see a doctor. Remember that with AIFS Professional Pathways, you’re covered by comprehensive health insurance, allowing you to visit the doctor without worry. 

3. Nutrition 

Eating healthy can be difficult when you come to a new country, especially the U.S., where our fast food chains are famous worldwide. However, you should eat healthy daily to ensure you feel good in body and mind. 

4. Prioritize Sleep 

Getting 7 – 9 hours of good sleep every night is crucial to maintaining mental and physical health. If you have early mornings, make sure you go to bed early to get enough sleep, and avoid blue light from screens at least an hour before bed. 

5. Check in with Yourself and Your Loved Ones 

Regularly check in with yourself. This could mean spending a few minutes doing guided meditation to notice your breathing, how you are feeling emotionally and physically, and how your focus is at that moment in time. Journaling about your time here and the state of your mental health is another fantastic way to put things in perspective. 

In addition, make an effort to stay connected with your loved ones and friends. Doing so can help prevent feeling lonely or homesick. 

6. Visit Places that Bring You Joy 

Find places near your home or work that make you happy. This could be a favorite coffee shop, a local park, a library, or a foreign foods store that reminds you of home. If you’re feeling down, visiting this favorite place is a great way to lift your spirits. 

7. Stay Engaged 

Remember, as a J-1 Intern or Trainee, you’re not in the U.S. solely for professional experience—it’s a great opportunity to learn about American culture and build lifelong personal relationships. Join your colleagues for social events, go to the movies or restaurants with the people you meet, or join a local sports team. Engaging with your community will help you feel more connected and happier. 

8. Take Social Media Breaks 

Social media is a great place to share your experiences in the U.S. with your loved ones and connect with people, but too much social media can leave you feeling lethargic and anxious. Limit how much time you spend on social media, and if you think it’s negatively impacting your mental health, take a break. 

9. Spend Time Outdoors 

Depending on where you’re coming from, you may be very used to spending time outdoors and in nature. If your internship or traineeship is in a big American city, you might end up missing that connection to the outdoors if you don’t make an effort. 

Remember that every American city has parks and outdoor areas where you can take walks in fields and among the trees. Plus, on days off, you can leave the city to immerse yourself in the great American outdoors—explore state and national parks, hike mountains, and kayak in or bike along rivers, lakes, or oceans. 

10. Seek Help 

If you’re feeling down or out of sorts, you should seek help from a mental health professional. Your U.S. host company may have resources or free counseling you can take advantage of; inquire with your Human Resources department. Additionally, your comprehensive health insurance provided by AIFS Professional Pathways covers some mental health care, and you may search for mental health professionals from your insurance portal. 

AIFS Professional Pathways—Your J-1 Intern and Trainee Program Partner 

While adjusting to a new company, office, or culture may be challenging at times, AIFS Professional Pathways is here to help you. In addition to our 24/7 emergency support, comprehensive insurance, and unmatched customer service, we offer conflict resolution and in-personal cultural activities to ensure you feel happy and supported throughout your program. With AIFS Professional Pathways, J-1 participants can focus on gaining valuable experience in the U.S., knowing they have the guidance and support they need every step of the way.