From Stress to Strength: Immigrants and Mental Health
Moving to a new country is a life-changing event.
For many immigrants, it's a decision filled with hope for better opportunities but also uncertainty about the future. While this move is often one with a focus on a better tomorrow, it's also one not without its challenges, and it can impact your mental health.
Your post-migration life may be bringing up strong emotions and experiences. Maybe you find yourself depressed, anxious, or unable to fully relax. This blog is dedicated to helping you more deeply understand what you’re going through and offering insights and simple steps to navigate your new life with more support and stability.
Immigration Trauma: Your Story
The path of immigration is often paved with a mix of emotions, and everyone’s journey is unique. Even if you and another person experienced similar experiences while immigrating, one of you may have been impacted quite differently from the same event, than the other. Trauma is an emotional response to going through a frightening, life-threatening, or even highly disempowering event or experience, that you aren’t able to fully “come down” from after. Even though you are no longer in harm's way, a part of you feels like you are, and as a result, still stays on guard after, sometimes for days, months, or even years.
Many people who immigrate go through events like this, and although they may push that trauma to the back of their mind while still traveling, once settled here in Canada, that’s when feelings may start to pop up.
Emotional Struggles After Arriving In Your New Country
The initial excitement of a fresh start can sometimes be overshadowed by the unpredictability of what lies ahead. The emotional highs of hope and anticipation can quickly be met with the lows of uncertainty and the longing for familiarity. Or, if you experienced traumatic events while immigrating, you may now start to experience signs of trauma, like trouble sleeping, nightmares, feelings of anger, or deep sadness.
Not knowing where you might eventually settle or how long it will take to truly feel "at home" can also be stressful. Amidst these many different feelings, it's helpful to try and find moments of quiet and peace.
If you are able, your mental health may benefit from the following:
Deep breathing: Go into a quiet place and take deep, slow breaths, if you can, in through the nose and out through the mouth, focusing on breathing out a little longer before inhaling again
Touch: If it feels safe enough to do so, make caring, physical contact a priority whenever possible, hold the hand of someone you trust, hug the loved ones you are with or the friends you have made here, for more than just a moment - pause and feel their connection - accept the care they give, another often underrated form of touch can be self-soothing touch, like massaging your own feet or neck, to relieve stress.
Journaling: Writing down your thoughts and feelings in a notebook during and after your travels can help in many ways. Seeing your worries on paper can help you to work on a clear plan. Having a place to share sadness or anger also is a way to not hold everything inside (as holding back emotions all the time can build up stress and tension in your body).
Post-Migration Trauma
Once you've arrived, a different set of challenges can emerge:
Discrimination: Being treated differently based on your nationality, accent, or appearance can be hurtful and isolating.
Isolation: Being away from your support system, and familiar surroundings and potentially needing to learn a new language can lead to feelings of loneliness.
Cultural Shock: Adjusting to a new culture, its norms, and values can be overwhelming and sometimes confusing.
Starting life anew, while this can be very rewarding, requires immense strength and adaptability. You will be navigating a different landscape and may be very tired from the journey you’ve already gone through. The important thing to remember is you don’t have to do this alone. In fact, after everything you have been through, getting outside support is very appropriate.
The Physical and Emotional Impact of Prolonged Stress
Prolonged stress, especially from significant life changes like immigration, can manifest in various ways:
Physical Symptoms: Fatigue, sleep disturbances, sore shoulders, headaches, and even digestive issues can arise.
Emotional Changes: You might experience heightened anxiety, bouts of sadness, anger, or feelings of being overwhelmed.
Mind-Body Connection: Your emotional well-being can directly impact your physical health. Recognizing and trusting this connection can be a way to understand and address your feelings.
The Healing Power of Rest As A Way To Cultivate Resilience
Rest isn't merely about sleep; it's about mental and emotional rejuvenation.
Rest as Healing: Taking time to relax, be it through meditation, reading, bathing, religious or spiritual rituals, or simply taking a walk, can help reset your nervous system and send a signal to your mind that you are now safe, and relaxing is okay to do.
Building Resilience: Regular rest and relaxation not only aid in recovery but also strengthen your ability to handle future stressors. Your body can rebuild itself when it’s able to rest fully. You’ll feel more clear-headed, aware, and ready to learn new things when you are not overtired or on edge.
The Power of Community and Connections
In a new environment, connections become a lifeline. Finding and being part of a community can offer amazing comfort.
Supportive Communities: Seek out local groups, connect with community centers to see if they run any newcomer socials or events, and try to find activities that will have you around a lot of people (such as free or pay-what-you-can yoga classes or walking groups) this can help you meet others and form bonds. These moments can provide a sense of belonging and reduce feelings of isolation.
Cultural Celebrations and Religious or Spiritual Practices: Engaging in familiar cultural, religious, or spiritual practices can also help with getting to know your community in Canada. If this was a source of support for you before immigrating, then you will most likely find solace and connections with others who share similar backgrounds or beliefs.
Seeking Mental Health Support For Immigrants
Seeking help when you are struggling emotionally may be new to you. In many countries and cultures, there’s still a deep stigma around mental health struggles. The thing is, if you had a broken bone, would you feel worried about what people would think of you if you went to the doctor to get it repaired? Just like someone with diabetes needs insulin, it just makes sense to see a counsellor to process your strong emotions or trauma.
How Seeing a Therapist Can Empower You
Speaking to a mental health professional after a big life change like immigrating can be transformative. When you feel understood, and you are able to share your burdens with someone who cares, suddenly the heavy load you’ve been carrying begins to lighten.
Below are a few other examples of how seeing a counsellor can help you to feel seen, and supported:
Culturally Affirming Therapy: Therapists who recognize and respect cultural differences can create a safe space for open dialogue. This approach ensures that therapy is not just inclusive but also impactful.
Empowerment in Sessions: Working collaboratively with your therapist can help you address challenges, set goals, and chart a path toward healing and empowerment.
Knowledge is Power: Learning about the impact of trauma can help you recognize when you or someone you care about may need outside support.
Immigrant Resources and Opportunities
Your well-being is multifaceted, and there are various resources available to support you.
Movement & De-Stressing Techniques: Practices like mindfulness, meditation, or even simple breathing exercises can help manage stress.
Community Support Groups: These groups offer a platform to share experiences, seek advice, and form connections.
Skill-building Resources: From language classes to job workshops, there are numerous resources designed to help immigrants integrate and thrive.
You Have Survived Your Life So Far, Now Are You Ready To Thrive?
Your journey has been hard, but remember that you possess an innate resilience that has brought you this far. How can you get from surviving to thriving? Embracing support, be it from communities, loved ones, or professionals can help you to shift to a new level in your new home.
If you feel ready to get care for your mental health, consider booking a free consultation with our therapist Luiza Lobo, who is accepting new clients and is covered under the Interim Federal Health Program. ThriveWell Counselling also offers couples therapy and counselling for families. Our expertise and understanding of the immigration experience might be the support you need to grow and thrive in this new chapter of your life.