📚 How to Protect Yourself from Discrimination: A Guide for International Students | 海外留学生遭遇歧视时的自我保护方法
Studying abroad is an enriching adventure, but encountering discrimination can shatter confidence and well-being. This guide offers practical strategies to safeguard yourself, understand your rights, and access support so that you can focus on what truly matters—your education and personal growth. The steps below are designed to empower you, whether you face subtle bias or overt hostility.
海外留学是一段丰富人生的历程，但遭遇歧视可能摧毁自信与安好。本指南提供实用策略，帮你维护自身安全、了解权利并获取支持，让你能将精力集中在真正重要的事上——学业与个人成长。以下步骤旨在为你赋能，无论面对的是隐性偏见还是公然敌意。
1. Understanding Discrimination and Your Rights | 了解歧视与你的权利
Discrimination can take many forms: verbal insults, social exclusion, unfair treatment by institutions, or even physical aggression. It may be based on race, nationality, ethnicity, religion, gender, or sexual orientation. Most countries have laws prohibiting discrimination in education, housing, and public services. As an international student, you are protected under these laws, and many universities have specific policies against harassment. Familiarise yourself with both national legislation and your institution’s code of conduct. Knowing your rights is the first line of defence.
歧视的表现形式多样：言语侮辱、社交排斥、机构的不公对待，甚至人身攻击。它可能基于种族、国籍、民族、宗教、性别或性取向。大多数国家都立法禁止在教育、住房和公共服务领域的歧视。作为国际学生，你受这些法律保护，许多大学还有针对骚扰行为的专门规定。你应同时了解所在国法律和学校的行为准则。熟知自身权利是自我保护的第一道防线。
For example, in the UK, the Equality Act 2010 protects individuals from discrimination on the grounds of race, religion, and other characteristics. In Australia, the Racial Discrimination Act 1975 provides similar safeguards. In the United States, Title VI of the Civil Rights Act prohibits discrimination based on race, colour, or national origin in programmes receiving federal funding, including universities. These laws entitle you to live and study without being singled out unfairly.
例如，英国《2010年平等法》保护个人不因种族、宗教等特征而受歧视。澳大利亚《1975年种族歧视法》提供类似保障。美国《民权法案》第六章禁止在接受联邦资助的项目（包括大学）中基于种族、肤色或原籍国的歧视。这些法律赋予你生活和学习不受无端区别对待的权利。
2. Documenting Incidents Thoroughly | 详细记录事件
When you experience or witness discrimination, start documenting everything immediately. Record the date, time, location, and names of any witnesses. Write down exactly what was said or done, using the aggressor’s own words if possible. Save screenshots of offensive messages, emails, or social media posts. If it is safe and legal to do so, consider audio recording interactions—but check local laws on consent first, as some jurisdictions require all parties to agree to recording.
当你经历或目睹歧视时，要立即开始记录一切细节。记下日期、时间、地点和证人姓名。尽可能用施害者的原话写下其言行。保存攻击性短信、邮件或社交媒体帖子的截图。如果安全且合法，可考虑对谈话进行录音——但需先核实当地法律对同意的要求，某些司法管辖区要求所有当事人均同意方可录音。
Maintain a dedicated notebook or a secure digital document for this purpose. Detailed records serve as credible evidence if you decide to file a complaint later. They also help you recall events accurately, which is crucial because stress can blur memory. Do not delete any electronic evidence; back it up in multiple places.
专门准备一本笔记本或安全电子文档用于记录。详尽的记录可在你日后决定投诉时提供可信证据，还能帮你准确回忆事件——压力会模糊记忆，这一点至关重要。不要删除任何电子证据，应多重备份。
3. Reporting to University Authorities | 向校方主管部门举报
Every university that hosts international students has offices responsible for student welfare. Start by contacting the international student office, student affairs, or the equality and diversity team. Explain the situation calmly and present the evidence you have collected. Many institutions have online reporting systems that allow anonymous or formal complaints. Reporting not only helps you but also enables the university to identify patterns of misconduct and take institution-wide action.
每一所招收国际学生的高校都设有学生福利办公室。可以首先联系国际学生办公室、学生事务处或平等与多元化团队。冷静陈述情况并出示你所收集的证据。许多学校设有在线举报系统，允许匿名或正式投诉。举报不仅能帮助你自己，还能使学校识别不当行为的模式并采取整体行动。
If you are unsure where to report, check the university’s website for keywords such as ‘report discrimination’, ‘harassment support’, or ‘safe campus’. Do not be afraid to follow up; sometimes investigations take time. You can ask a trusted friend, tutor, or student union representative to accompany you to meetings for moral support.
如果不清楚该向谁举报，可在学校官网搜索关键词如’举报歧视’、’骚扰支持’或’安全校园’。不要害怕跟进；调查有时需要时间。你可以邀请信赖的朋友、导师或学生会代表陪同参加会议以获得精神支持。
4. Seeking Support from University Services | 寻求学校支持服务
Universities offer a range of support services that you can access confidentially. These include counselling and psychological services, which help you process emotional distress caused by discrimination. Many campuses also provide free legal advice clinics where you can consult a lawyer about your rights and possible remedies. Health centres can address stress-related physical symptoms, such as insomnia or anxiety.
学校提供一系列可保密使用的支持服务，包括心理咨询服务，帮助你处理因歧视造成的情绪困扰。许多校园还设有免费法律咨询诊所，你可向律师咨询自身权利及可能的救济途径。健康中心则可处理压力相关的身体症状，如失眠或焦虑。
In addition, the students’ union or graduate student association often runs peer support networks or advocacy groups. Joining these groups can reduce feelings of isolation and connect you with others who have navigated similar challenges. Remember that seeking help is a sign of strength, not weakness.
此外，学生会或研究生协会通常设有同伴支持网络或倡导团体。加入这些组织可以减轻孤立感，让你结识到曾有类似经历的同伴。请牢记，求助是坚强的表现，而非软弱。
5. Building a Network of Allies | 建立盟友网络
Isolation makes discrimination more painful and harder to address. Actively build a supportive network by connecting with fellow international students, local classmates, and staff members who are culturally sensitive. Join societies, sports clubs, or language exchange programmes. A strong social circle provides emotional comfort and can act as witnesses or advocates if you face hostility.
孤立会使歧视带来的痛苦加剧，且更难应对。主动与同样在异乡的国际学生、本地同学以及具有文化敏感度的教职员工建立联系，搭建支持网络。参加社团、体育俱乐部或语言交流项目。牢固的社交圈能提供情感慰藉，并在你遭遇敌意时充当证人或支持者。
Identify at least one trusted faculty member or administrator whom you can turn to for advice. Cultivating relationships with locals also demystifies cultural misunderstandings—sometimes what feels like discrimination may stem from ignorance, and allies can help educate others on your behalf.
至少找出一位可以信赖的教员或行政人员，以便向其寻求建议。与本地人建立关系也能消除文化误解——有时表面上的歧视可能源于无知，而盟友可以替你教育他人。
6. Dealing with Verbal Harassment | 应对言语骚扰
Verbal abuse is the most common form of discrimination. Your safety is paramount; if you feel threatened, leave the scene immediately and go to a public place. If you choose to respond, keep your voice steady and use brief, assertive statements like ‘That is not acceptable’ or ‘Please stop.’ Avoid engaging in arguments, as this can escalate the situation. Never retaliate with insults.
言语侮辱是最常见的歧视形式。你的安全至上；若感到受威胁，应立即离开现场到公共场所。如果选择回应，保持声音平稳，使用简短而坚定的话语，如’这样做是不可接受的’或’请停止’。避免与其争论，以防事态升级。切勿以辱骂回击。
After the incident, even if you did not respond at the moment, immediately document what happened and speak to someone you trust. Bystander intervention can also be powerful; if friends or strangers witness the harassment, encourage them to support you by standing nearby or saying something. Knowing that you have a plan reduces the psychological impact.
事件发生后，即使当时未回应，也应立即记录并告知信赖的人。旁观者干预也十分有效；若有朋友或路人目睹骚扰，可鼓励其站在你身旁或发声支持。心中有预案可以减轻心理冲击。
7. Staying Safe Online | 网络安全
Online discrimination—cyberbullying, hate speech, or trolling—is increasingly common. Adjust privacy settings on all your social media profiles to limit public visibility. Block and report any user who posts discriminatory content. Most platforms have mechanisms to report hate speech, and failing that, keep screenshot evidence and report to the university if the perpetrator is a fellow student.
网络歧视——网络欺凌、仇恨言论或恶意挑衅——日益常见。调整所有社交媒体个人资料的隐私设置，限制公开可见范围。拉黑并举报任何发布歧视性内容的用户。多数平台设有举报仇恨言论的机制，若无效，保留截图证据，若施害者为同学可向学校举报。
Avoid sharing personal information such as your address or daily routines publicly. If you receive threatening messages, do not respond; instead, tighten security settings and inform campus security or local police if you believe the threat is credible. Remember that online conduct is subject to university discipline as much as offline behaviour.
避免公开分享个人信息，如住址或日常行踪。若收到威胁信息，不要回复，而应强化安全设置；若认为威胁可信，通知校警或当地警方。请记住，线上行为与线下行为一样受学校纪律约束。
8. Knowing When to Involve Law Enforcement | 何时报警
Not every discriminatory incident requires police intervention, but physical assault, threats of violence, and hate crimes must be reported. In many countries, hate crimes carry enhanced penalties. When contacting the police, clearly state that you are reporting a hate-motivated incident and provide your documentation. Ask for an interpreter if needed; police services often provide one free of charge.
并非每起歧视事件都需警方介入，但人身攻击、暴力威胁和仇恨犯罪必须举报。在许多国家，仇恨犯罪面临更严厉的刑罚。联系警方时，明确说明你在举报一起出于仇恨动机的事件，并提交你的记录。如有需要，要求提供翻译；警方服务通常免费提供。
If you feel uncomfortable going to the police alone, ask a friend, victim support advocate, or legal representative to accompany you. Many communities have third-party reporting centres, such as community organisations or student unions, which can report on your behalf while protecting your identity. Do not let fear of authorities prevent you from seeking justice.
若独自去报警感到不安，可请朋友、受害者支持倡导者或法律代表陪同。许多社区设有第三方举报中心，如社区组织或学生会，可在保护你身份的同时代为举报。不要因为惧怕权威而放弃寻求正义。
9. Mental Health and Self-Care | 心理健康与自我关怀
Experiencing discrimination can lead to anxiety, depression, and a sense of helplessness. Prioritise your mental health by maintaining routines: eat well, exercise, and get enough sleep. Mindfulness, journaling, or talking to a counsellor can help process feelings. Do not internalise the discrimination; it is a reflection of the abuser’s ignorance, not your worth.
遭受歧视可能导致焦虑、抑郁和无助感。将心理健康置于首位，保持日常规律：吃好、锻炼、睡眠充足。正念、记日记或与咨询师交谈有助于处理情绪。不要将歧视内化为自身价值问题；它反映的是施害者的无知，而非你的价值。
Many universities offer free counselling sessions, and helplines are available 24/7 in several languages. If you are struggling, reach out to a professional. Engaging in activities that celebrate your culture—cooking traditional food, participating in cultural festivals—can reinforce your identity and build resilience.
许多大学提供免费心理咨询，还有多语种24小时热线。若感到挣扎，务必寻求专业帮助。参与颂扬自身文化的活动——烹饪传统食物、参加文化节——都能强化身份认同，增强韧性。
10. Learning from Others’ Experiences | 借鉴他人经验
You are not the first international student to face discrimination, and you will not be the last. Connect with alumni or senior students who can share how they navigated similar challenges. Attend workshops or panels organised by the international student office on intercultural communication and anti-racism. Hearing success stories reduces fear and equips you with proven coping strategies.
你并非第一个面对歧视的留学生，也不会是最后一个。与校友或学长交流，倾听他们如何应对类似挑战。参加国际学生办公室组织的跨文化交流和反种族主义工作坊或座谈会。聆听成功故事能消减恐惧，为你提供经过验证的应对策略。
Online forums and social media groups for international students are also rich sources of advice. However, be discerning—focus on constructive discussions rather than venting spirals. Turn to these communities to gather practical tips on dealing with specific landlords, professors, or local businesses.
留学生在线论坛和社交媒体群组也是丰富的建议来源。但需加以甄别——关注建设性讨论而非情绪宣泄。向这些社群求助，收集应对特定房东、教授或本地商家时的实用技巧。
11. Fostering Cultural Awareness and Education | 促进文化意识与教育
Long-term protection goes beyond reactive measures. You can proactively reduce discrimination by engaging in cultural exchange. Offer to present about your home country in classes or student events. When people know your story, they are less likely to stereotype. Join or form intercultural dialogue groups that bring diverse students together to discuss identity and bias.
长期自我保护不止于被动应对。你可以通过参与文化交流主动减少歧视。主动在课堂或学生活动中介绍你的祖国。当人们了解你的故事，就不太容易形成刻板印象。加入或组建跨文化对话小组，让多元背景的学生聚在一起讨论身份与偏见。
Education works both ways: while sharing your culture, also learn about local norms and history. Understanding why certain behaviours are offensive in the host culture helps you avoid unintentional misunderstandings and stand your ground more effectively when lines are crossed. Allyship from local students is strengthened when they see your openness.
教育是双向的：在分享自身文化的同时，也要了解当地规范与历史。理解为何某些行为在东道国文化中具有冒犯性，有助你避免无心之失，并在被冒犯时更有效地维护自身立场。当本地学生看到你的开放态度，他们的盟友关系会更加稳固。
12. Creating a Personal Safety Plan and Moving Forward | 制定个人安全计划与向前看
Compile a list of emergency contacts, including the university security number, local police, a trusted friend, and the nearest embassy or consulate. Save these numbers in your phone and keep a printed copy. Know the safest routes on and off campus, and identify safe spaces such as libraries or student centres open late. Having a plan reduces anxiety and ensures you can act quickly if needed.
汇编一份紧急联络清单，包括校警电话、本地警察、信赖的朋友以及最近的大使馆或领事馆。将这些号码存入手机，并保留纸质副本。了解校园内外最安全的路线，识别图书馆或深夜开放的学生中心等安全空间。有备无患可降低焦虑，并确保在必要时快速行动。
Finally, remember that experiencing discrimination does not define your study abroad journey. Holding on to your purpose, celebrating small victories, and advocating for change can transform a painful experience into a source of empowerment. Stay connected with those who uplift you, and never hesitate to assert your right to be treated with dignity and respect.
最后，请记住，遭受歧视并不能定义你的留学之旅。坚守目标、庆祝微小的胜利并倡导改变，可以将痛苦经历转化为赋能力量。与支持你的人们保持联结，并在应当被有尊严地、受到尊重地对待时，毫不犹豫地捍卫自己的权利。
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