Nurturing Mental Health: My Personal Journey as an Immigrant and a Therapist
Author: Sandy Maw - Learn more about Sandy here
International immigration has now become a very common thing today, with more 281 million people living in countries outside of the one they were born in. On social media, it seems like everyone is on the move, eagerly exploring new horizons and encouraging others to do the same. For those who decided to take the jump and move to a new country, there seems to be only few articles on how to take care of our mental health during and after the process. In this post, I’d like to shed light on some of these challenges that immigrants face and provide immigrants with some guidance on how to nurture your mental health while adapting to a new environment.
Relocating to a new country internationally can be a thrilling adventure, but let's be real, it can also be quite overwhelming. Some people undertake this journey to seize new opportunities, while others do so as a last resort due to factors like war, personal safety, or lack of resources. Regardless of the reasons, the period leading up to your move can stir a mix of emotions, ranging from the excitement of new beginnings to the overwhelming stress of it all. You’ll find yourself poring over financial plans, logistics, and the daunting task of finding a place to live in a whole new world.
Before embarking on this life-changing journey, or even beginning to plan it, it may be helpful to explore your motivations or reasons to move, feelings about it, and possible challenges you may face. This can be like a self-check-in - are you moving because you believe there are better opportunities in a different country or are you hoping the move will be a cure all for your current struggles? These questions can be something you think about and explore either on your own or with loved ones.
Moving may also cause many to feel a loss of identity, and perhaps bring on symptoms of anxiousness or sadness or loneliness for some people. For many people, it is their first time living apart from their country of origin and main support system. This can sometimes cause feelings of the loss of identity while trying to adapt to the culture in a foreign country. It can also cause feelings of loneliness, especially if we do not immediately have a job or school to help us meet new people and provide a sense of purpose.
However, for some, relocating to a new country can be a profoundly positive experience. It could provide a new start and allow you to step out of your comfort zone, and access to many new opportunities and life experiences that would not have been possible at your country of origin. Being at a new place could also help motivate you to implement some new changes and habits in your life that you have been meaning to. While some report this positive attitude to be short lived and like a ‘honeymoon period’, others maintain that this positive experience lasts throughout their experience. It varies from person to person, and not every immigrant may face challenges during their relocation.
As an immigrant, I have lived in several different countries, each coming with its unique set of experiences and challenges. Initially, I was upset about the constant moving. It was challenging, and I felt the weight of the situation. Over time, I eventually learned to appreciate the invaluable experiences of living in various countries and immersing myself in diverse cultures during my formative years. Yet, I cannot deny that these transitions took a toll on my mental health and subjected me to significant stress. So, what can you do to take care of your mental health during your relocation? Here are some things I recommend.
1. Building Resilience
As mentioned in the previous blog post, resilience is one of our best resources against stress. Building resilience can help us cope with the stressors of relocating, but also can be applied for any situation that causes us stress. Resilience is being able to recover and cope with stress in our lives and is a skill that we can build through practice and repetition. Like many skills, we get better at it the more we use it so it may take a while to notice any changes but that is not to say it is not working. We can build up our resilience through things such as practicing gratitude, mindfulness, getting restful sleep and having supportive relationships. To learn on ways to build resilience in more detail, check out our blog post Building Resilience: How to Help Your Brain and Body Fight Stress.
2. Practicing self-care and prioritizing yourself
In between all the excitement and figuring out the logistics, it is important to also make time to take care of ourselves. It can be easy to get swept up in making plans and trying new restaurants, but I would encourage you to still prioritize self-care. Now self-care can mean a variety of things to different people. For some people who are more introverted, this could look like working out at home, reading a book, or shopping by themselves. Alternatively, for more extroverted people, self-care can look like going to a workout class, pampering themselves with a beauty service or meeting up with their friends. Ultimately, it does not matter what you do to practice self-care, it matters that you set aside some time to do so.
3. Talking about your feelings
Just because you moved to a new country, does not mean that you must cut off contact with your friends and support network at home. Keeping in touch with our loved ones and talking to them about the feelings you are experiencing can help bring your relationship closer and provide you with a space to process how you feel. If you find that you are unable to talk about your feelings with anyone in the moments, journaling can also be a valuable tool for self-reflection.
4. Staying active physically
I know, every blog post ever recommends being physically active to help cope with sadness or any negative emotion. And this is because there is research that shows that raising your heart rate and moving your body for 20-30 minutes each day helps us feel better and reduces feelings of sadness and anxiety. I recommend finding a way to move your body in a way that you genuinely enjoy, and it does not always have to look like weightlifting or going for a run. It also has several health benefits which can help in the long run!
5. Getting mental health services
Often, during big transitions such as this, talking to a mental health professional can help us process our feelings surrounding the transition. If you find that you have tried everything and nothing seems to help, it might be helpful to talk to a professional. Talking to a counselor can help you navigate the complex web of emotions that come with such a monumental transition. If you're going through a similar life-changing experience and feel like you would like someone to talk to, click here to get in touch with me and schedule a free consultation.
Closing Thoughts
As more people embark on relocating internationally, more immigrants are faced with struggles and issues tied to their relocation. Immigrating to a new country can be excited and scary at the same time and comes with its own set of challenges. Mental health services may not always be accessible to everyone due to different health care systems in other countries, however there are some ways we can take care of our mental health by ourselves. However, if it comes to the point where you have tried everything and nothing seems to help, it may be helpful to reach out to a professional and engage in therapy.
