Hello! It’s Imane here on the Dóchas blog, and today I’d like to share some mental health tips for newcomers to Canada. I’m a child of immigrants, and a two-time immigrant myself, so I have experienced many of the struggles that come with immigrating to another country. Newcomers face challenges that include communication barriers, lack of access to resources, difficulties finding work, difficulties navigating the immigration process, facing discrimination due to being a visible minority, loss of social support and more. As you can imagine, facing all these challenges at once can put a strain on mental health.

My Experience Navigating Mental Health After Immigrating

I went through many of these challenges not only once, but twice. I first immigrated as a child with my parents and sister to the United States from Morocco in 2001. Then I immigrated again two years ago to Canada to be with my husband.

The first time I immigrated was the hardest, not just for me as a child, but for my family. Immigration brought opportunities to my family, but also challenges such as difficulties navigating the differences in culture, and difficulties finding a place to fit in. My parents were not the most outgoing people, and as a result, we lived a rather isolated life in the States. My dad worked seven days a week. My mom stayed home with us and was too anxious to let us out of the house outside of school, and too anxious to make friends of her own. I remember that it was not until I was in my mid-teens that my parents started to gain a sense of comfort and let go of some of their anxieties.

As a teen, I began to realize the negative impact the challenges of immigration had on my parents and on me and my siblings. I started to learn about mental health for the first time. It was then that I also realized the extent of the barriers to mental health support and mental health education many immigrants have.

I recall my first conversation about mental health with my mom. It was around anxiety. She struggled to understand what anxiety was, and simply told us that life was meant to feel this hard and that we just needed to deal with it. For a long time, I believed it too. It was not until I started to see a school psychologist that I realized what I was feeling, and realized the extent to which my family dynamic was impacted by an internalized sense of anxiety, stemming from our difficulties integrating into a new society.

After that, I spent years learning about mental health, exploring my own mental health, and working on initiatives within immigrant communities to improve mental health education and mental health outcomes. The second time I immigrated, I was a lot more prepared to deal with the challenges of moving to a new country. I got a therapist quickly after moving, spent tons of time out in nature and exploring my new home city, focused on my physical health, created attainable goals to kickstart my professional career, and got to work creating a network of people that would act as social supports as I transitioned into my new life.

Nevertheless, the process of integrating into a new world and starting over was still a challenging one for me. I also recognize that few people have the mental health background or education to address the challenges of immigrating in exactly the same way as I did. For that reason, I have created a list of tips and recommendations to help you maintain your mental well-being amidst a big move, whether it be across the world or across the country. Here are some mental health tips for newcomers:

Tip #1: Do not Isolate yourself!

I know it can feel scary to reach out to strangers or get to know people. Navigating a new culture is hard! But there are many community resources that can help you make connections with people in your community and build networks.

Check out your local Toastmasters (an organization for immigrants learning English and looking to network), go on Meetup or Facebook and join some groups with common interests, say hello to your neighbours or stop by your local library or community center.

Find support from others from your same community, and if you feel comfortable branch out of your comfort zone! Remember, social support can act as a buffer when it comes to supporting your mental health.

Tip #2: Create SMART goals for yourself

One of the biggest difficulties with moving is potentially having to start over financially. Financial struggles are also one of the most cited reasons for declines in mental health. If you know what you want to do professionally, then do research and create a game plan to reach your career goals. Reach out to community resources to get help with resume writing, translating degrees, and job applications. Most importantly, reach out to people who have immigrated before you to get support with navigating the system, so you can get the help that you need to reach your goals.

Tip #3: Communicate!

The most isolating part of moving to a new country can sometimes be learning a new language. Reach out to your local immigration center to figure out what language courses you can qualify for. Hit up your local library for community programming and start socializing ASAP! This will help you overcome the anxieties of a language barrier.

Tip #4: Explore!

It takes time to build social support and build a network in a new place. So, in the meantime, use all your newfound free time to explore your new city or town. Go out for walks, spend time in nature, exercise, or start a new hobby. These are all things that can act as coping mechanisms and can help ease some of the anxiety around living somewhere new.

Tip #5 Ask for help

Sometimes we wait to ask for help until it is too late. I know that for my own family, this was a recurrent theme. Do not be afraid to ask for help when you are struggling. It can save you from a lot of heartache and unnecessary struggle.

If you are a newcomer to Canada, I hope these mental health tips for newcomers are helpful as you face the challenges so many of those who immigrate face. And Dóchas Psychological Services is here if you need a professional helping hand as you navigate these experiences. You can reach out to us at info@dochaspsych.com or by calling 780 446 0300.

About Dóchas Psychological

Dóchas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dóchas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.

Disclaimer

Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.