Migration is a challenging experience that can have many effects on people’s mental health. Moving to a new culture and environment, separation from family and friends, and facing new financial and social challenges can cause stress and worry. In some cases, it is necessary to get the help of an immigration psychologist to better solve problems after immigration. In this article, we will examine several effective strategies for taking care of mental health after immigration:
Challenges facing immigrants
Immigrating to a new country, whether for job opportunities, further education, or seeking a better life, can be an exciting and adventurous experience. However, this incredible transformation also brings many challenges and problems that can be overwhelming for immigrants. In this article, we will examine some of these problems:
- Homelessness and isolation:
Separation from family, friends, and a familiar living environment can lead to feelings of homesickness and isolation among immigrants. This is especially evident at the beginning of the migration when they have not yet gotten used to the new environment.
- Language problems:
Not mastering the destination country’s language can cause problems in communicating, finding a job, and performing daily activities, leading to frustration for immigrants.
- Cultural issues:
Cultural differences between the country of origin and destination can create many challenges for immigrants. These differences can appear in various fields, such as customs, food, religion, and social rules.
- Financial problems:
Many expats find it difficult to find a suitable job in their destination country. This is especially true for those whose expertise or skills are not in demand in the new country.
- Problems related to residency and citizenship:
Obtaining a visa, work permit, and citizenship in many countries can be complicated and time-consuming. This can lead to anxiety and insecurity in immigrants.
- Health-related problems:
Migration can harm people’s physical and mental health. Longing, anxiety, despair, and economic problems can lead to various diseases such as depression, anxiety, and sleep disorders.
Solutions to deal with problems after immigration:
Migration can be a positive and inspiring experience but requires care and support. By adopting appropriate solutions, immigrants can face challenges after migration and create a stable and successful life for themselves in their country of origin.
- Creating positive social connections:
Looking to connect with new people and participate in social activities. This will help you feel accepted in your new community and avoid feeling alone.
- Keeping in touch with family and friends:
Connecting with family and friends in the country of origin will give you a sense of support and help you better adapt to the changes you face in your new society.
- Adjusting the balance between personal and professional life:
You may face financial or job challenges if you have immigrated to a country. Take enough time to rest, have fun, and balance your personal and professional life well.
- Mental health care:
Mental health care is critical. This includes various methods such as meditation, yoga, and psychological counseling. By learning stress and anxiety management techniques, you can experience peace and balance in your life again.
- Acceptance of changes:
Immigration brings many changes in your life. See and accept these changes as opportunities for growth and new experiences.
- Create a health-oriented daily routine:
Establishing a healthy daily routine with proper nutrition, exercise, rest, and relaxing activities such as meditation will help you embrace change.
- Learn about the culture of the new country.
The more you know about this new country and its culture, the less surprising the cultural differences will be. By doing this, you will have more control over the events of your life, and you will avoid unexpected and unpleasant events.
- Learn the language of that country.
Maybe you have immigrated to a country where it is difficult for you to learn the language of the people there, and perhaps you don’t need to understand it. But it is better to get to know the language of that country, even at the elementary level. By doing this, you will feel closer and more like you belong to the new government, have better communication with people, and build more friendly and professional relationships.
- Take your favorite things with you.
Every time you return to your home country, take a few lovely objects with cultural meaning or personal belonging to you. This will maintain your feeling of closeness to your country and make you feel more belonging to your new home.
- Take your time finding a friend.
Loneliness is the hardest part of moving. But don’t rush to stay alone and build new relationships. By getting to know the culture of your new society, learn about the limits of friendships and develop your relationships gradually so that you don’t get hurt by early emotional attachment.
- Have some friends who speak the same language.
Balance building relationships with people of your own culture and people from other cultures. Don’t limit your relationships to your fellow countrymen, but having a few friends who share the same language with you will help you feel a sense of belonging and compatibility.
- Consider some specific and lovely places for shopping and entertainment.
Most likely, you had lovely spaces in your previous environment where you spent a lot of time, but now you don’t have such spaces in this new country. Finding a place to go for shopping or entertainment will make you feel like you belong in your new environment. You will also get to know and become a part of the people who go there.
- Keep in touch with your country.
You don’t have to have something important to say when you call your family and friends. With video calls, you can get into each other’s lives and live together remotely for minutes or hours.
- Take care of your mental and physical health.
Sign up at a club near your home, join cultural activities at your school or work, join travel and camping groups, and eat healthy.
- Be patient.
By immigrating, you have significantly changed all aspects of your life. So, give yourself the right to take some time to cope with these changes. But know that sadness and anxiety are not a normal part of this experience, so if you have these problems, look for a solution.
- Get help from a mental health professional.
Suppose you are still having trouble adjusting to your new situation after at least six months, and your sleeping and eating schedule is messed up. In that case, you are confused and anxious, irritable and tired, you don’t concentrate on doing your work, and your relationships and work or academic performance have been affected; you may have an adjustment disorder. It means that more basic problems have caused you to not have the freshness and necessary skills to adapt to new conditions. In this case, it is necessary to seek the help of a mental health specialist to understand what these problems and obstacles are and how you can solve them.