When I first immigrated to Canada a few years ago, I was excited yet overwhelmed. The move was much more than an address change; it was a life-altering transition – one that continues to shape my life daily. Canada is known for its multiculturalism and openness to immigration and every year, thousands of people arrive from all over, seeking a new life and/or fresh start. While this beautiful country offers numerous opportunities, being a newcomer to Canada is not without its challenges. As a newcomer myself having recently gone through the immigrant experience, I should know.
Newcomers have to navigate an immigration system, learn new cultural norms, establish ourselves in a new climate, and of course, experience the stress of employment and/or school. With the emotional weight of leaving family, coping with identity shifts, and sometimes discrimination, the experience can be tough. Mental health challenges may include:
- Cultural Adjustment Stress: Feeling out of place or misunderstood.
- Isolation and Loneliness: Being separated from friends, family, and our communities
- Loss and Grief: Mourning the life left behind, even if we are excited about our new life in Canada.
- Discrimination and Racism: Facing systemic or interpersonal prejudice.
- Trauma: Some moves to Canada are not voluntary, and may include situations where you are fleeing your country (wars, civil unrest, etc).
Many of us come from cultures where mental health is stigmatized or therapy is not commonly discussed, adding another level of complexity.
How Therapy Can Help
Therapy provides a confidential and compassionate space to process these challenges. Here’s how it can support immigrants in Canada:
- Emotional Processing and Healing
As a therapist, I help individuals explore feelings like guilt, fear, sadness, or anger. Talking in a safe space helps provide clarity and emotional release.
- Rebuilding Identity and Confidence
Therapy can guide immigrants in redefining their sense of self in a new cultural context, opening up to discuss identity struggles, imposter syndrome, and cultural issues.
- Managing Stress and Anxiety
Cognitive-behavioral therapy (CBT), mindfulness, and client centred talk therapy can reduce anxiety related to work, immigration status, or family pressures.
- Family Support
For families, therapy can help navigate parenting in a new culture, intergenerational conflict, and maintaining cultural roots while adapting to new surroundings.
Culturally Competent Care
Therapy is most effective when it respects the client’s cultural background. As a culturally competent therapist, I am sensitive to language barriers, traditional values, and the unique stressors that immigrants face. We incorporate a client’s cultural strengths, such as spirituality, community support, or family bonds, into the healing process.
Increasingly, Canada is seeing more therapists from diverse backgrounds, and many services offer therapy in multiple languages or on a sliding scale.
Removing the Stigma
Therapy is not a sign of weakness—it’s a tool for resilience. For immigrants who have already overcome so much, seeking mental health support is a powerful act of self-care. Community organizations, settlement services, and immigrant-led initiatives are helping break the stigma and improve access to therapy.
Immigrating to Canada is a courageous step, and so is asking for help.
About the Author: Shraddha Shukla, Psychotherapist
Shraddha Shukla, MACP, RP (Qualifying) is a psychotherapist specializing in ADHD, autism, PMDD, immigrant stress and transitions, and trauma. She offers accessible, virtual counselling and therapy services in English, Hindi, and Gujarati. Visit here to learn more about Shraddha.
