Therapy for new immigrants
Moving to Canada can feel overwhelming. Everything is new, your support system is far away, and you may be grieving the life you left behind while trying to make this one work. Feeling lonely, lost, or unsure is common. Therapy for immigrants helps you make sense of these changes, rebuild confidence, and find a sense of belonging in a place that still feels unfamiliar.
The mental health reality for immigrants in Canada
The healthy immigrant effect doesn't last
Immigrants often arrive in Canada healthier than the Canadian-born population, but this early advantage fades. Research fromStatistics Canadashows that rates of depression and anxiety rise in the first years of settlement as stress, discrimination, language barriers, and limited support take a toll. During the COVID-19 pandemic, mental health declined even further, with recent immigrants reporting higher anxiety according tonational data. These challenges are real and often overlooked.
Immigrant mental health in Canada
Sources: Statistics Canada 2020 and Longitudinal Survey of Immigrants to Canada.
Acculturation stress is real and exhausting
Acculturation stress is the mental strain of adapting to a new culture while trying to stay connected to your own. You are constantly translating language, norms, and social cues, and simple interactions that were once automatic now take effort. Misunderstandings happen on both sides, and the pressure to fit in while staying true to yourself can feel draining. Many immigrants also face underemployment, discrimination, and separation from family, which deepen the stress. This often leads to anxiety, low mood, sleep issues, and a sense of not belonging. Research inpublic health reviewsshows that acculturation stress directly affects mental health, especially when combined with economic hardship or discrimination.
Many immigrants face additional trauma
Refugees and asylum seekers often carry trauma from war, violence, displacement, or dangerous migration. Studies reported byHealthy Debateshow high rates of depression, post-traumatic stress, and anxiety among refugee populations. Even immigrants who arrive through economic or family pathways may carry losses, fear, or experiences of discrimination. Trauma can make everyday challenges feel overwhelming, yet many immigrants struggle to access care that understands both their past experiences and the stress of building a new life in Canada.
Challenges immigrants face that impact mental health
Employment and credential recognition
Many immigrants arrive with strong education and experience but face barriers when credentials are not recognized. You may take jobs far below your skill level while trying to gain “Canadian experience,” which affects both confidence and financial stability. Losing the professional identity you once held can lead to stress, low mood, and feelings of worthlessness even after your career eventually improves.
Language barriers and communication challenges
Communicating in a second or third language is tiring. You may understand less than you want to admit or feel unable to express your full personality. Fast conversations, official paperwork, medical appointments, and interviews create anxiety. Children often learn faster, shifting family roles. Over time, the constant effort can cause isolation and loneliness.
Discrimination and not belonging
Many immigrants face discrimination through comments, assumptions, or microaggressions. These repeated experiences send the message that you do not fully belong. Research fromImmigration, Refugees and Citizenship Canadashows that perceived discrimination increases depression and distress. Constant vigilance is exhausting and affects self-esteem and well-being.
Family separation and grief
Immigration often means leaving loved ones behind. You miss everyday moments, important milestones, and the comfort of relatives who understand you. Video calls help but cannot replace being present. The distance creates guilt, longing, and sadness that continue even when life in Canada is moving forward.
Identity confusion and cultural conflicts
Many immigrants feel caught between cultures, no longer fully connected to their home culture but not yet feeling Canadian. Differences in values and communication styles can create tension at home, particularly when children adapt more quickly. Balancing heritage with the realities of life in Canada can leave you feeling divided or unsure of where you belong.
Navigating complex systems alone
Everyday systems in Canada work differently from what you knew. Healthcare, taxes, banking, housing, and immigration paperwork involve unfamiliar rules and terminology. Without family or community to guide you, each task becomes a challenge that requires energy and research. The complexity adds stress and can make you feel incapable even when you are highly competent.
How therapy supports immigrants
Why culturally informed therapy matters
Many mainstream therapy approaches are based on individualistic Western ideas that may not fit your cultural worldview. A culturally informed therapist understands that your distress is shaped not only by personal factors but also by displacement, discrimination, acculturation stress, and systemic barriers. They recognise that in many cultures, emotional suffering is expressed through the body or understood through spiritual or moral lenses. Research fromculturally adapted CBTshows that tailoring therapy to cultural values and family or community dynamics leads to better outcomes. Culturally informed therapy validates your experience and helps you navigate your new reality in a way that feels respectful and familiar.
What immigrant therapy addresses
Therapy helps you process what you left behind, manage acculturation stress, cope with discrimination, and address trauma from migration or past experiences. You explore identity changes, navigate cultural and family conflicts, and learn skills to manage anxiety and low mood. Your therapist also supports you with practical challenges such as communication barriers and understanding unfamiliar systems. Throughout, therapy offers steady support during a time when everything else feels uncertain.
Therapeutic approaches for immigrants
Culturally adapted cognitive behavioural therapy
CaCBT adapts CBT to your cultural values, family roles, and lived experience. It respects that some thoughts reflect real barriers like discrimination, not distorted thinking. Research onculturally adapted CBTshows that this approach feels more relatable and effective for many immigrant communities.
Trauma-informed approaches
Trauma-informed therapy helps you understand symptoms like hypervigilance or emotional numbness as responses to past danger. Your therapist creates safety and may use approaches like EMDR or exposure therapy adapted for both pre-migration trauma and current settlement stress.
Narrative therapy
Narrative therapy helps you explore and reshape your migration story. You identify unhelpful narratives shaped by loss or underemployment and reconnect with stories of resilience, courage, and cultural strength.
Multicultural therapy
Multicultural therapy addresses cultural identity, discrimination, and intergenerational conflict. You explore what parts of your culture you want to keep, what you are adopting, and how to navigate the space between both.
Family and community approaches
These approaches involve family or connect you with community support when needed. They acknowledge that healing often happens in relationships and community, not in isolation.
Accessing mental health support as an immigrant
Overcoming barriers to access
Many immigrants face challenges accessing mental health care, including language barriers, long wait times, financial strain, and uncertainty about how the system works. Stigma, fear about immigration status, and difficulty finding culturally aware providers also make seeking help harder. Support does exist. Settlement agencies often offer counselling or referrals, some therapists provide sliding scale fees, and virtual therapy helps when transportation or childcare is difficult. Reaching out is not weakness. It is a practical step toward feeling better.
Finding culturally competent care
Look for therapists who understand immigrant experiences or who explicitly mention working with cultural adjustment, acculturation, or refugee mental health. A culturally competent therapist asks about your cultural values, family roles, and beliefs about mental health rather than assuming Western norms. They acknowledge discrimination and systemic barriers. If possible, seeing someone who speaks your language can help, though interpretation services are sometimes available. Trust your instincts. You deserve a therapist who feels culturally safe.
Integrating settlement support and therapy
Mental health and settlement needs go hand in hand. It is hard to cope emotionally when you are navigating housing, employment, documentation, or language classes alone. Settlement agencies offer practical support while some also integrate mental health care. Research onnewcomer mental health programsshows that combining practical and emotional support reduces stress far more effectively than addressing either in isolation. Using both services together helps you feel more stable and supported as you build your life in Canada.
Find a therapist who understands immigration
Choosing the right therapist matters. Each province in Canada has its own regulations, which is why working with a recognized professional can make a real difference in your care. Stellocare takes the uncertainty out of the process by listing only verified therapists you can trust.
The right therapist for you
No therapists found with these specialties in Ontario.
Try selecting a different province.Canadian resources for immigrant mental health
National services for newcomers
CAMH – Immigrant and Refugee Mental Health Project
Evidence informed mental health resources for immigrants, refugees, families, and professionals. Includes cultural adaptation tools and service guidance.Visit CAMH IRMHP.
MOSAIC – Health and counselling for newcomers
Mental well-being programs, counselling, and settlement support for newcomers and refugees in British Columbia.Visit mosaicbc.org.
DIVERSEcity Community Resources Society
Free multilingual settlement and mental health support for refugees, newcomers, international students, and migrant workers.Visit dcrs.ca.
Ontario Council of Agencies Serving Immigrants (OCASI)
Resources on trauma and violence-informed approaches for immigrants and refugees, mental health promotion guidelines, and connections to settlement agencies across Ontario. Visit ocasi.org.
Self-care strategies for immigrants
Stay connected to your culture: Maintain language, food, music, and traditions that ground your identity. Cultural connection isn't holding you back from integration. It's providing stability during transition.
Build community with others who understand: Connect with people from your cultural background who know what you're experiencing. Shared understanding reduces isolation and provides practical advice from those who've navigated similar challenges.
Be patient with yourself: Settlement takes years, not months. You're learning an entire new system while grieving major losses. Progress isn't linear. Bad days don't erase the adaptation you've achieved.
Advocate for yourself: Canadian culture values directness and self-advocacy more than many other cultures. Practice asking for what you need, even when it feels uncomfortable. It's not rude. It's expected.
Questions about therapy for immigrants
Will seeking mental health help affect my immigration status?
No. Getting mental health support does not affect your immigration status. Therapy is confidential, protected by privacy laws, and not shared with immigration authorities. You can seek help without worry.
How can I afford therapy when I'm already financially stressed?
Many low cost options exist. Settlement agencies and community health centres often offer free or low cost counselling. Some therapists provide sliding scale fees, and workplace benefits may cover short term therapy. University clinics and virtual therapy can also reduce costs. Start by connecting with local settlement or community services.
What if I can't find a therapist who speaks my language?
Some agencies offer therapy in multiple languages or provide interpreters. While not perfect, this still offers support. Many therapists are experienced in working across language barriers and use clear communication and visual tools. Ethno cultural organizations may serve specific language groups. Ask therapists about their experience before you decide.
Is it normal to feel worse before feeling better in therapy?
Yes. Talking about painful experiences can temporarily increase distress, but this is part of healing. Your therapist will pace sessions and ensure you have coping skills. If therapy ever feels too overwhelming, speak with your therapist so they can adjust the approach.
How do I explain therapy to family who see it as shameful?
In many cultures, therapy carries stigma. You can explain it as stress support or help with adjustment rather than using mental health terms. Share only what feels comfortable. Your wellbeing matters, and it is okay to keep therapy private. Over time, family may see the benefits even if they do not fully understand.
Related concerns
References
- Statistics Canada. (2020). The mental health of immigrants and refugees: Canadian evidence from a nationally linked database. Retrieved from https://www150.statcan.gc.ca/n1/pub/82-003-x/2020008/article/00001-eng.htm
- Statistics Canada. (2020). Mental Health Status of Canadian Immigrants During the COVID-19 Pandemic. Retrieved from https://www150.statcan.gc.ca/n1/pub/45-28-0001/2020001/article/00050-eng.htm
- Immigration, Refugees and Citizenship Canada. Mental health and well-being of recent immigrants in Canada: Evidence from the Longitudinal Survey of Immigrants to Canada (LSIC). Retrieved from https://www.canada.ca/en/immigration-refugees-citizenship/corporate/reports-statistics/research/mental-health-well-being-recent-immigrants-canada-evidence-longitudinal-survey-immigrants-canada-lsic.html
- Illamperuma, I. (2025). More than access: Why mental health care in Canada must reflect cultural realities. Healthy Debate. Retrieved from https://healthydebate.ca/2025/07/topic/mental-health-care-canada-must-reflect-cultural-realities/
- Naeem, F., Khan, N., Sohani, N., et al. (2024). Culturally Adapted Cognitive Behaviour Therapy (CaCBT) to Improve Community Mental Health Services for Canadians of South Asian Origin: A Qualitative Study. Canadian Journal of Psychiatry. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC10867407/
- Misra, S., Kwon, S. C., Abraído-Lanza, A. F., et al. (2021). Immigrant Mental Health, A Public Health Issue: Looking Back and Moving Forward. International Journal of Environmental Research and Public Health. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC4627052/
- Canadian Mental Health Association. (2020). New program offers full range of mental health services for immigrants. CIC News. Retrieved from https://www.cicnews.com/2020/09/new-program-offers-full-range-of-mental-health-services-for-immigrants-0915619.html
- Centre for Addiction and Mental Health. Immigrant and Refugee Mental Health Project. Retrieved from https://www.camh.ca/en/professionals/professionals--projects/immigrant-and-refugee-mental-health-project
- Ontario Council of Agencies Serving Immigrants. Mental Health Promotion in Immigrant and Refugee Serving Organizations. Retrieved from https://ocasi.org/mental-health-promotion
- Immigration, Refugees and Citizenship Canada. (2024). Health care in Canada: Mental health and well-being support for newcomers. Retrieved from https://www.canada.ca/en/immigration-refugees-citizenship/services/settle-canada/health-care/mental-health.html
- Beiser, M., & Hou, F. (2017). Immigrant and refugee mental health in Canada. In Migration and Mental Health (pp. 347-364). Cambridge University Press.
About Stellocare
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Manishapreet Grewal
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Chelsea Almeida
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Kemelle Deeble
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Mat Dean
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Abby Molloy
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Lesley Evans
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Harpreet Sahota
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Cassandra Valmestad
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Raluca Petridis
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Marla Soubhie
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Alexina Picard
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Joanne Prysunka
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Natasha Milloy
Registered Psychotherapist (Qualifying) (ON)
Hazim Al-faouri
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Saara Kanji
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