Staying Sane: Friends, Hobbies and Mental Health in Grad School - Leslie Johnson

Let’s get one thing straight: grad school is hard. It’s a completely different ball game compared to undergrad, and if you’ve already been in the workforce for a few years, getting back into “school mode” can be difficult. Students who are neurodivergent or managing a mental illness often find this transition to be especially challenging, whether it be due to having to move to a new city away from their support system, the rigor of the material itself, or the number of responsibilities one has to manage at once. 

Do not fret, however! The same big, beautiful brain that got you into grad school is also perfectly capable of getting you through this challenging time in one piece. All you need is the proper help and support. In this post, I’ve laid out my Top Three Tips to help you hang on to the tattered remains of your sanity from orientation to graduation.

 

Tip #1: Ensure Continuity of Care

                  As future healthcare workers, we know that adherence to a treatment plan is key for a patient’s short and long-term success. In this case, it’s time for us to take our own advice. If you’ve been prescribed medication, keep taking it throughout your tenure at grad school, and try to meet with your doctor or psychiatrist on a semi-regular basis to tweak your dosages as needed. If you’re not prescribed medication, but think it may help you, try to get in touch with either a local physician or a telehealth service. I personally found that the gap between Match Day in April and moving during the summer gave me plenty of time to find a new primary care physician and other members of my care team, and allowed me to schedule intake appointments for around the same time the new semester was starting. 

                  If you’ve been seeing a therapist, or think talking to a therapist would help you, post-Match is also the perfect time to set this up. There are a variety of public and private practices throughout the Pittsburgh area you can use, however, the School of Public Health itself also has an embedded therapist who is able to see students free of charge. If interested, you can email them at SPHTherapist@pitt.edu to set up an intake consultation. If you choose to seek support outside the School of Public Health, please also be sure that the therapist you’re seeing is either a Licensed Professional Counselor (LPC), Licensed Marriage and Family Therapist (LMFT), Licensed Clinical Social Worker (LCSW) or a Certified Alcohol and Drug Counselor (CADC/CAADC).

                  Finally, in terms of paying for medical care, Pitt has a UPMC student health insurance plan that you can purchase starting in August of each year, making you in-network with one of the largest healthcare systems in the Pittsburgh area. Alternatively, you can see if you qualify for Pennsylvania Medicaid and use that service instead; individuals with disabilities or with incomes at or below 133% of the Federal Income Poverty Guidelines may be eligible for coverage. In addition, if you’re under 26 and your parent(s) receive health insurance via their job, you can ask to see if they’d be willing to keep you on their plan throughout grad school.

 

Tip #2: Schedule Recreation

                   Human beings are not machines, and the specter of burnout looms heavy over us all. In order to stave it off, it’s essential that you fit some fun into your schedule: go to a Pirates game, take a walk in the park, read a new book, listen to a favorite album or podcast on the bus. It doesn’t have to be expensive, and it doesn’t have to be fancy, but giving your brain a break every once in a while is going to be key to your long-term success in grad school. Be sure to socialize with your classmates as often as you can outside class as well: go to a birthday party at a classmate’s apartment, get discounted movie tickets at The Manor Theater in Squirrel Hill, hit up a local spot during Happy Hour, or head to Tequila Cowboy for some karaoke. 

                  As someone who is terminally distracted, I’ve found that reminders and timers are especially helpful in this regard. It’s way easier to not get caught up writing or playing a videogame if I have an alarm—or let’s be real here, multiple alarms—letting me know it’s time to come back to Earth. At the same time, if I’m preparing for an exam or a session with a simulated patient, having a little reminder pop up telling me it’s time to take a break, drink some water, and decompress is just the thing I need to keep myself from burning out completely.

 

Tip #3: Foster Cohort Solidarity

                  At the end of the day, we’re all we’ve got. Forging good, sincere relationships with your cohort is essential to success, in my opinion, and having solid, reliable people to talk to or help you in a pinch is worth its weight in gold. Every time I talk to my friends in my cohort, I learn something new, and I honestly could not have gotten through this first year at Pitt without them. So, when you have the time and the energy, do your part: offer to study together or pick up extra groceries at the store for them, be a listening ear when they’re feeling frustrated or down, and offer sincere compliments and encouragement to raise their spirits. Basically, treat your new friends how you’d want them to treat you, and the rest will fall into place naturally. At the same time, however, don’t be afraid to ask them for help, even if the thought is frightening at first. Odds are you’ll be pleasantly surprised at how many people will happily be there to lend you a hand and lift you up as well.

                  

I hope these tips have been helpful and have helped put at least some of the challenges you may face in perspective. Now, go forth and conquer graduate school! The world needs you, your future patients need you, and I personally look forward to having you as a future colleague as well.

Community Crawl: Things to do in Pittsburgh neighborhood by neighborhood - Emily Heiser

 Pittsburgh is like a patchwork quilt; the energy of the city revolves around its many neighborhoods, each with its own history and unique draws.  Whether you’ve lived here 5 months or 5 years, there’s always something new to see. Let’s explore some of these areas of the city and my personal favorite spots, starting with those closest to campus!

*Free admission for Pitt students

Oakland

The hub of academics and health care in the city, Oakland, is where we find the University and our school of public health. Around us are UPMC Magee, Presbyterian, and even more hospitals, clinics, and research centers that make up a large part of Pittsburgh’s biomedical influence (not to mention clinic sites!). Whether you’re looking for a museum to explore or the perfect study spot, Oakland has so much to offer. 

Favorite Bite to Eat: The Porch

Favorite Coffee: Divvy 

Favorite Place to Get Lost: Carnegie Museum of Art & Natural History*

Top Spot: Phipps Conservatory and Botanical Garden*

 

Shadyside

Shadyside has a few main streets full of businesses and restaurants. I see it as the best place in the city for a social outing, and some of the best food! A walk down Walnut Street on a nice spring day is a perfect destress activity. 

Favorite Bite to Eat: Kujira!!!

Favorite Coffee: Delanie’s

Favorite Place to Get Lost: Shadyside Art Festival

Top Spot: Kards Unlimited

  

Squirrel Hill

Squirrel Hill is where I lived my first semester, along with several other cohort members! Murray Ave has many unique businesses to explore, and Squirrel Hill is right next door to Schenley Park, one of my personal favorite spots in the city. It’s also a quick drive across the river to the waterfront, where you can find AMC Theater, Dave and Busters, and many more shopping choices. 

Favorite Bite to Eat: Squirrel Hill Cafe

Favorite Coffee: Meccha Matcha

Favorite Place to Get Lost: Squirrel Hill Night Market

Top Spot: Pigeon Bagels

 

East Liberty

East Lib is where I go for the essentials. On my shopping days, I can stop at Trader Joe’s, Aldi, Target, PetSmart, Home Depot, and grab a bite to eat. Another great area for students to live and commute to school. 

Favorite Bite to Eat: Dancing Crab Thai

Favorite Coffee: Margaux

Favorite Place to Get Lost: Bakery Square 

Top Spot: Trader Joe’s

 

Strip District

I love Sunday mornings in the Strip, starting of course with Pamela’s Hotcakes and a drink from one of the many coffee shops. Historic businesses like Enrico’s bakery, Penn Mac, and Wholey’s Fish Market are just a short walk from modern night life at the Puttshack, Aslin Beer Company, and Novo Food Hall. Wandering down the terminal I’ve found a go-to nail salon and the cutest plant shop. 

Favorite Bite to Eat: Pamela’s Diner

Favorite Coffee: Allegheny Coffee Co. 

Favorite Place to Get Lost: Heinz History Museum

Top Spot: Wholey’s Fish Market

 

Cultural District

The Cultural District is the coolest part of downtown! I’ve been to many shows between the Benedum Center for the Performing Arts, the August Wilson African American Cultural Center, and the orchestra at Heinz Hall. It’s the best area for arts and entertainment, and you can stop by Howl at the Moon after a show to keep the night going with some music. Plus, all roads lead down to Point Park, where firework shows, pop-up concerts, and festivals can fill many Saturdays. 

Favorite Bite to Eat: Proper Brick Oven and Tap House

Favorite Drink: The Spritzery

Favorite Place to Get Lost: Three Rivers Heritage Trail

Top Spot: The Benedum Center

 

North Shore

The North Shore proves why Pittsburgh is great whether you’re a sports fan, music lover, or both. I won’t forget the division championship Raven’s-Steelers Game, or Noah Kahan at Stage AE. Also, home to Allegheny General Hospital (Featured on The Pitt) and North Shore Riverfront Park. 

Favorite Bite to Eat: Burgatory

Favorite Drink: Too many to pick from ;)

Favorite Place to Get Lost: The Science Center

Top Spot: The National Aviary

South Side

Another busy area for students! Carson Street has so many fun businesses and restaurants, not to mention even more over at South Side Works. 

Fav Coffee: Delanie’s (Again)

Favorite Place to Get Lost (In the chocolate sauce): Page’s Dairy

Fav Food: Urban Tap (Shout out to trivia night!)

Top Spot: Ascend Climbing Gym

 

These are just a few of the dozens of neighborhoods that make up the beautiful city of Pittsburgh. I hope you’ve found some new places to try across the city, if you’re coming to stay or just for a visit. Social life and self-care are such an important part of grad school, and I couldn’t imagine building relationships with cohort members or finding so much time in nature anywhere else. 

How My Experience as a GCA Has Helped Me in Grad School - Abby Johnson

 

Coming into Pitt’s graduate program, I had worked for 2 years as a genetic counseling assistant (GCA) in a pediatric neurogenetic clinic. And while working as a GCA is absolutely not a requirement for getting into the program (my classmates especially have a very diverse background of experiences), I learned a lot as a GCA, and it was an incredibly rewarding experience for me. Some of the most valuable skills I gained were ones that didn’t seem so significant while I was working as a GCA but translated well to my knowledge base as a student.

As a GCA, I was very involved in the genetic counseling process from start to finish. This included chart review for patients coming in, drafting genetic testing orders, uploading reports once we received them, and calling out non-diagnostic results. Having this holistic understanding of what a genetic counseling session involves was helpful for me when first starting classes. I was already prepared for the level of knowledge we’re supposed to have as genetic counselors and I was familiar with concepts like testing options, how to decide on a test, and what concerns patients might bring into a session. This practical knowledge on the logistics of a session helped me take more away from my classes because I knew what the most important things to focus on were and what questions I could ask to fully understand the context of the information I was learning.

On a more patient-focused level, I also greatly benefited from the amount of shadowing and counseling exposure I had as a GCA. Coming into school, I was comfortable speaking to patients on the phone and in-person for sessions, which seems like a small thing, but has really helped me feel more confident going into simulated patient sessions and rotations. I also learned many soft skills from watching different genetic counselors in a multitude of patient situations. In classes we learn about skills that we can use in patient sessions, and having seen these in-person, I am able to better connect and understand the utility of many of these skills. The everyday exposure to appropriate and culturally sensitive language is another thing that has stuck with me. I feel better prepared to explain and talk about genetic concepts and disorders in a way that avoids language that may trigger judgement, blame, or negative connotation. Skills like this come more naturally from greater exposure to genetic counseling as a whole and working in a space dominated by genetic counselors.

As useful as this experience has been for me, I do want to reiterate again that it is absolutely not required to have GCA experience in order to be successful in grad school! Many of the skills I learned are not unique to a GCA job, either. There are so many experiences where you can become comfortable speaking with patients or learn to be mindful about your language. You can also learn so much from shadowing experiences and other exposures such as listening to genetic counseling podcasts or reading current literature. One thing I love about my cohort at Pitt is that each of my classmates bring in such different experiences, and I can see how those experiences have been helpful for them in their journey as well.

The last thing I want to say about my experience as a GCA is that I was able to get to know many different genetic counselors on a professional and personal level. Developing these relationships helped me feel more confident that I was in the right place. Every genetic counselor I worked with inspired me so much info many different ways and I am truly honored to be able to join them as a colleague in the future.

Food for the Soul: Finding Community through Food as a Pittsburgh Transplant - Julie Borovicka

 

    My first night in Pittsburgh, sitting in an empty apartment surrounded by boxes, my partner and I ate homemade pizza and a Caesar salad, made for us by my sister to welcome us to the city. I didn’t know it at the time, but food would become the catalyst for the formation and growth of many of my friendships in Pittsburgh.

    As our GC cohort of 11 got to know one another (and other friends from the Human Genetics department!), food was central to our larger gatherings from the beginning. We were welcomed to the city early in the semester by our second-year GC friends with a picnic in Mellen Park, and we ventured out to try new restaurants as a way to get to know the city and each other. As a new school year in an unfamiliar city loomed on the horizon, these connections made the transition a little less intimidating.

    Our food-related gatherings have only grown in magnitude since then. In November, we gathered for a truly formidable Friendsgiving feast – complete with a 25-pound turkey, side dishes galore, and pies, trifles, and tarts to finish. December brought on a cookie exchange party, with everyone bringing a batch of their favorite cookies to share and a large tin to swap cookies with friends. In the cold of winter and the stressfulness of final exams, these meetups were a much-needed brain break and source of whimsy (and sugar!). Each time we gather with each other to enjoy a meal, I am reminded that food can be a form of self-care – that sharing food nourishes not only our bodies, but also our emotional health. As we eat, we get to know one another better, sharing jokes, stories, and memories. 

                  

                  Friends at Friendsgiving           Cookies, ready to be exchanged

The connections I have made over these meals have added richness and joy to my life here in Pittsburgh, and for the rest of my post, I wanted to share some ways to start building a community that will nourish you, both physically and emotionally. So, without further ado, some ideas for building fellowship around food as you navigate a new city:

1. Host a dinner party

Hosting a dinner party doesn’t have to be overwhelming! Make a Partiful invite, ask new classmates to bring a dish to share, and encourage them to add to the guest list, and I promise you will be pleasantly surprised by the amount of new friends (and food) that show up. 

2. Rally a group to try a restaurant you’re curious about

I have found some of my favorite restaurants in Pittsburgh this way! If you’re already planning to head to check out a new place yourself, go one step further and send out a quick text and invite friends to come along.  

3. Volunteer at a local organization

Get involved at organizations like Community Kitchen or Ronald McDonald House, where you can volunteer alone or as part of a group to help prepare a hot meal, or at the Greater Pittsburgh Community Food Bank, which has a number of opportunities available. This is a great way to both meet new people, give back to your greater community, and establish a regular volunteering commitment, if you’re interested in doing so.

4. If it’s nice outside, have a picnic in a local park

This is a great way to pair food with enjoying one of Pittsburgh’s beautiful parks – take advantage of the great weather and bring a blanket, a good book or a frisbee, and a picnic basket full of goodies to a park like Schenley, Frick, or Mellon to get out and see a little more of the community. Encourage friends to drop by while you’re there, or organize an impromptu game of ultimate frisbee or soccer.

5. Try out a food-related festival

To get to know the city of Pittsburgh better, why not try out one of its many food festivals? Local favorites like Picklesburgh and Pierogi Festival bring the city together, showcasing its quirky personality, some of its best and favorite foods, and often offer the bonus of live music and local art vendors to peruse, too. 

6. Keep an eye out for neighborhood gatherings

This is a tip that I have learned from living in my specific neighborhood in Pittsburgh, Friendship. The week that my partner and I moved into our apartment, we noticed signs posted for a block party and decided to attend. While enjoying a meal of burgers and hotdogs, we got to meet some of our neighbors. Since then, we have also attended our neighborhood Friendsgiving and cookie exchange, and always keep an eye out for the next neighborhood gathering. Getting to know our immediate neighbors means that our walks down the street are filled with more familiar faces and has expanded our sense of community in Pittsburgh beyond work and school.

    My parting advice to anyone looking to find friends in a new city? Go where the food is – community will always be close by. I hope this column has given you some practical advice for taking your first steps towards new meals, new recipes, and new friends. Happy eating!

Grad School Survival Guide: Working (Full Time) - Stephanie Spano

 
Most people call me crazy, but I am balancing a full time job while in my first year in the genetic counseling program at Pitt. It’s been a lot, but the good news is I am living proof that it can be done! I won’t lie, it’s hard, can be chaotic, and some days I am solely powered by caffeine and sheer willpower. In my experience so far, it has been totally worth every late night and early morning. Full disclosure, I am working as a GCA and have been in my position for almost 4 years. I am extremely fortunate to work with amazing genetic counselors and other staff who fully support my decision to work and go to school. For me, choosing to work while in school was a no-brainer, but it has not been easy.  It stretches your time, your energy, and a lot of your sanity, but it has also been rewarding in ways I did not expect. My survival guide boils down to three things: time management, self-care, and a planner that will become your second brain.

1. Time Management Isn’t Optional… It’s Survival

When you’re working 40 up to hours a week and tackling grad-level coursework, time becomes your most valuable currency. You can’t afford to “wing it.”
A few strategies that saved me:

• Time Boundaries: Assign specific hours for work you and school you and stick to it. Having clear boundaries helps me to not feel overwhelmed. When I am at work, I try not to focus on school and vice versa. You also need to build in dedicated hours outside of work or class for YOU. Use that time for errands, fun, and rest.

• Use Every Spare Moment: Those 20 minutes between work or before class add up. I use that time to tackle quick tasks like reviewing notes, checking emails, or even just preparing for the next day or week ahead.

The goal is to make every moment of the day intentional.

2. Self-Care Is Non-Negotiable

When life gets busy, self-care is usually the first thing to go. Ironically, it’s the one thing that keeps you functioning. When I met with Jodie right before starting my first semester, the first thing she asked me when I told her I would be working full time was what my plan was for self-care. Luckily, I have found that self-care doesn’t have to be elaborate:

• Walking from work to class instead of taking the bus helps me to clear my head

• Having a consistent sleep schedule

• Saying “no” to optional commitments (it’s ok if you just want to lay on the couch for a night!)

• Eating real meals instead of surviving on caffeine and adrenaline (which I will admit I’m working to get better at this – shoutout to my wonderful husband for making sure I stay fed!)

• Get the sweet treat!

Burnout is real, and when it hits you, it comes without warning. Protect your peace.

3. A Good Planner Will Save Your Life

This truly is the secret weapon. For me, if I don’t write it down, it’s not happening. Having a planner makes sure I never miss an assignment or deadline. A planner also helps me feel organized, which reduces stress. I use my planner to:

• Track weekly homework deadlines

• Plan ahead for heavy weeks

• Plan time with friends or for something fun!

The key is consistency. If it’s not written down, it doesn’t exist.
Working full time while going to grad school full time is intense, but it’s also been incredibly empowering once I found my rhythm. I’ve learned to prioritize, communicate, and manage my energy, all skills that will make me a stronger genetic counselor!

Finding Community in a New City - Sarah O'Connell

 

Finding Community in a New City

The first time I ever went to Pittsburgh was the day I moved into my new apartment. I’ve moved to different cities before, and just like in Pittsburgh, I didn’t know anyone. I made friends, got involved in the community, and established a new place to call home. Then for school I had to move away from all of that and start again. I was so excited to get into Pitt’s program, but I was also nervous to start from scratch all over again. Luckily, I wasn’t completely alone in this, I instantly had 11 new friends to do this with me, my cohort!

The day I moved into my apartment was also the day I met my new roommate and classmate, Taylor! Together, we started exploring our neighborhood, visiting the nearby farmer’s market, and figuring out the public transportation system (which was way easier than we expected!). That first week, we met our welcoming neighbors and kind landlords. Suddenly, this new city became a lot less scary.

As orientation and classes began, I was eager to get to know everyone. Before school, no one in my life really knew what genetic counseling was. I found that these friendships were especially meaningful as my classmates not only understood but also connected with the field. Quickly, we began making plans outside of class. Over time, we somehow established weekly or monthly traditions: trivia Tuesdays, study sessions, movie nights, craft nights, or sushi outings. Moving somewhere new can be intimidating, but it's a lot less scary when you have 11 new friends going through it with you!

Outside of School:

Connecting with my classmates was just the start of finding my community in Pittsburgh. I knew that I would need an outlet where I could participate in other activities and connect to people outside of academics. But how else do we find community? What else is there to get involved in? Here are some of the communities I have found in Pittsburgh:

City of Bridges Run Club

With over 500 members ranging from adults in their 20s to their 80s, this is the perfect way to become a part of a community of people with a similar interest. Almost every day of the week an organized run is held in different parts of the city. This pushed me to explore various parts of Pittsburgh I probably wouldn’t have seen otherwise and talk to so many new people. The club also held events like “Relays and Ritas,” fundraisers for local organizations like Cancer Bridges, rooftop yoga, free physical therapy, and Medal Mondays with free Moe’s!

 

After the winter, when the snow cleared away, the track season began. Every Monday the group met at the Schenley oval for a track workout. Running to our favorite songs, bringing snacks to devour afterwards, and watching the beautiful sunset over the city, Monday’s became my favorite day of the week.

Making friends takes time, but the warmth and encouragement from so many friendly faces kept me coming back. Before I knew it, I had a new friend group that motivated me to run my first marathon!

Cystic Fibrosis Foundation

At the start of the marathon training season, a kickoff event was held that included a group run with tents full of several organizations runners could fundraise for. This is where I discovered the Cystic Fibrosis Foundation! After learning more about CF and the incredible work the foundation does I felt passionate about joining the team. I signed up for the Breath Team and fundraised for CF throughout my training. The coaches, volunteers, and managers automatically made me feel like part of the team. They regularly checked in, offered support, and gave helpful advice for training and fundraising throughout the season. Each Wednesday, we met at the Cathedral of Learning (Cathy!) to walk 34 flights of stairs on repeat in preparation for the race. I found new ways to fundraise like March Madness, pizza fundraisers, and joining other races. On the day of the marathon I was struggling, the team not only cheered me on, but also came out and ran with me. I am so grateful to have found such a supportive community that I will continue to be a part of.

 

Other Activities:

If trivia or running are not your thing, that’s okay! There are so many ways to make a community in Pittsburgh! Here are some other opportunities my friends and classmates have gotten involved in:

●       Art festivals and music festivals

○       Northside music festival: https://www.northsidemusicfestival.com/

○       Jazz festival: https://pittsburghjazzfest.org/

○       Shadyside arts festival, Jam on walnut, and more: https://www.thinkshadyside.com/events-1

●       The University's intramural sports teams

○      https://www.imleagues.com/spa/intramural/d0682aa310d141a78e1d1b58ac087184/home 

●       Free confident city biking lessons

○       https://bikepgh.org/our-work/education/classes/

●       Free climbing once a month at Ascend’s Affinity Session for BIPOC and QFTW

○     https://www.ascendclimbing.com/programs/community/affinity-sessions

●       Free yoga in Schenley park every Thursday

○     https://3riversoutdoor.com/blogs/events/yoga-in-the-plaza?srsltid=AfmBOooAXW7xNAlI09ck6k4n5bT8z26WkWSZudCKZLGBv0DuI64d0B60

●       Free Tennis lessons

○       https://highlandparktennisclub.org/

●       City of Bridges Run Club

○       https://www.cityofbridgesrunclub.com/group-runs

●       Cystic Fibrosis Foundation (Breath team):

○       https://breatheteam.cff.org/

●       Volunteering with one of the many local organizations in Pittsburgh!

Truthfully, moving can be hard and community takes time to build, but don’t let that stop you from putting yourself out there. I hope this inspires you to move somewhere new, talk to your neighbors, make new friends, get involved in local organizations, or go to an event you are interested in even if you are alone! No matter what you try next, you'll have your 11 new friends to support you!

My Journey as an International Student at Pitt - Shruti Bhansali

Moving across the world for graduate school can be both exciting and overwhelming. In this post, I share my experiences as an international student—from the first few weeks of adjustment to discovering resources, building community, and learning the importance of self-care along the way.

The First Few Weeks: Finding My Footing

When I first arrived, I leaned heavily on my family here in the U.S. to guide me through everyday things—how things worked, what to expect, and how to adjust. At the same time, I stayed closely connected with my family back in India, speaking to them every day. That connection gave me comfort and stability during those first overwhelming weeks.

Building Community Through Student Organizations

One of the best decisions I made was reaching out to other international students. Talking to people who had gone through the same experience made me feel less alone. At Pitt, there are student organizations for students from many different countries. These groups are wonderful for finding a sense of belonging and for celebrating our cultures together. Cultural events not only keep traditions alive but also help us feel a little more at home, even when we’re far away.

Self-Care on Campus

Graduate school can feel stressful at times, so I quickly realized the importance of self-care. Starting grad school has helped me realize that self-care doesn’t have to be elaborate or time-consuming. It can simply be an activity that takes your mind off worry or anxiety. For me, that means a few minutes of meditation, working out, or even going for a walk. Just spending a few minutes on self-care can help reduce stress, prevent burnout, and build resilience.

Pitt’s campus makes it easy to explore different ways to unwind—whether that’s painting sessions, using the gym, joining workout classes, swimming, or trying yoga and meditation. Personally, I’ve found meditation and exercise to be my best tools for managing stress and staying focused. My advice to every new student is to find at least one activity that helps you recharge. And if you ever need additional support, the university and the School of Public Health have counselors available to talk to.

Resources for International Students

For specific guidance, the Office of International Services (OIS) is an incredible resource. Whether it’s about travel, maintaining your student status, or preparing for future work opportunities, the OIS staff are always ready to help. They also organize events and provide guides to help international students better understand American culture, food, language, and daily life.

After three years at Pitt, I’ve come to appreciate the huge adjustment that comes with moving to a new country. Everything—from lifestyle and traditions to social norms—can feel different at first. Talking to people who have been through it before, staying connected with family, and leaning on campus resources all made my transition much smoother. The program leadership have also been very understanding and supportive towards me, which has made a big difference in feeling supported as a student.

Looking back, the transition was never easy, but with the right support systems and a willingness to embrace new experiences, it becomes not just manageable—but incredibly rewarding.