A new country brings hope, and a lot of pressure: work, housing, language, missing home. Why anxiety is common for newcomers, and where to find support.
November 6, 20262 min read
By Zainab Adesola, BSW, MA, CCC
A lot to carry at once
Moving to Canada can be a hopeful step and a hard one at the same time. In a short time, you may be finding work, securing housing, learning new systems and maybe a new language, while missing people and places you love. Many newcomers also carry financial pressure, or worry about family back home.
It makes sense that anxiety would show up. Research from Mental Health Research Canada found that newcomers report higher levels of anxiety and depression than people born here, and are less likely to get help when they need it.
How it can show up
- Constant worry about money, work, housing or immigration paperwork
- Feeling on edge in new places, or worn out by everyday tasks that used to be easy
- Trouble sleeping, headaches, stomach problems or tension
- Missing home deeply, or feeling caught between two places
- Pressure to look like everything is going well, for family here or back home
- Feeling lonely, even when you’re busy
Things that help
- Name what you’re carrying. Write down the pressures you’re under right now. Seeing them listed can explain why you feel the way you do, and show you where to start.
- Build connection on purpose. Cultural and community groups, newcomer programs, sports and classes are all places to meet people. Even one or two steady connections make a difference.
- Use settlement services. Free settlement agencies across Canada help with work, housing, language and finding your way around the system, and can point you to mental health support.
- Keep some routines from home. Food, music, language, celebrations and daily rhythms you love can be anchors while everything else is new.
- Be patient with yourself. Settling in takes time, often longer than people expect. Struggling doesn’t mean you made the wrong choice.
Getting help
In some cultures, mental health isn’t talked about openly, and therapy can feel unfamiliar. Talking to a therapist doesn’t mean something is wrong with you. It’s a private space to sort through what you’re carrying, with someone who listens without judging.
Our team has supported clients from many countries and cultures, and we work with your values, your family and your story in mind. Sessions are online, so you can join from wherever you live in Canada, with weekday evening times until 11 PM, Alberta Time.
If you have workplace benefits, therapy may be covered. See using your benefits for therapy.
Sources
This article is general information, not medical, legal or insurance advice. For advice about your situation, talk to your health care provider, your insurer or a lawyer.
Questions
Quick answers.
Is it normal to feel worse a few months after arriving?
Yes, many people do. The excitement of arriving can give way to stress and loneliness as daily life sets in. It often eases with time and support.
Can I talk to a therapist about family or cultural pressures?
Yes. A good therapist makes room for your culture, values and family, rather than asking you to leave them at the door.
What if I’m in crisis?
Call or text 9-8-8, any time, anywhere in Canada. In an emergency, call 911.
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