Immigrating to a new country often comes with the promise of a fresh start and better opportunities, but the reality for many immigrants is far more complex. The 18th of May will mark seven years since I arrived in Canada and, in that time, I have experienced firsthand the significant mental health challenges that come with starting over in a foreign land.
For those who are unaware, I was born and raised in the Caribbean, a region rich in culture but plagued by socio-economic instability. I have both Indian and Arawak ancestry, and I was brought up in a patriarchal society where familial expectations were rigid and deeply rooted. When I arrived in Canada for my grandfather’s funeral, it was never my intention to stay but as life unfolded and circumstances changed, I found myself navigating the Canadian immigration system, a process that is often portrayed as straightforward but is, in reality, filled with bureaucratic hurdles, financial strain and emotional upheaval.
The Harsh Reality of Immigration
Canada is often marketed as a multicultural haven, but the truth is that the road to residency can be long, costly and emotionally draining. For three years, I faced a series of rejections and roadblocks that left me feeling like an outsider. Many immigrants face similar struggles, from language barriers to the inability to secure stable employment despite having qualifications and experience. According to the Centre for Addiction and Mental Health (CAMH, 2020), immigrants are at higher risk of developing mental health issues due to the systemic discrimination and cultural dislocation they encounter.
For those of us with pre-existing mental health conditions, such as complex post-traumatic stress disorder (C-PTSD), the stress of immigration can exacerbate symptoms. Each rejection letter and every microaggression—being asked, “Where are you really from?” or being complimented for being “articulate”, can serve as a painful reminder of not belonging. These seemingly innocuous comments can trigger feelings of unworthiness, especially when one is already struggling to establish a sense of identity in a new country.
Culture Shock & Environmental Changes
Culture shock is a profound and often disorienting experience. For immigrants, the clash between old and new cultural norms can lead to confusion, frustration and a sense of disconnection. Back in the Caribbean, community and collectivism were central to my life. Neighbours knew each other by name, families gathered for meals and traditions were upheld without question.
In Canada, however, the emphasis on individualism was jarring. People kept to themselves, eye contact was brief and the sense of community felt fragmented. According to Berry (2005), immigrants who struggle to integrate often face feelings of isolation and alienation, exacerbating symptoms of anxiety and depression.
Environmental changes also play a significant role. The biting cold of Canadian winters, the barren trees, and the early sunsets can feel emotionally oppressive for someone accustomed to the sunlit warmth of the Caribbean. Seasonal Affective Disorder (SAD) is a common yet under-discussed issue among immigrants from warmer climates (CAMH, 2021).
Cultural Erasure & Identity Loss
Leaving behind my homeland meant leaving behind the familiarity of warm breezes, the scent of curry and the comfort of community. In Canada, everything felt cold, both physically and emotionally. The loneliness became a breeding ground for my depression, a condition that had been present long before I migrated but intensified in the new environment.
One of the hardest parts of moving to Canada was the cultural erasure I felt. Back home, spirituality was woven into everyday life. There were rituals, prayers and traditions that kept me grounded. In Canada, those practices felt out of place.
For many immigrants, the pressure to assimilate can lead to a loss of cultural identity which is detrimental to mental health. A study by Yoon, Lee and Goh (2017) found that immigrants who maintain a strong cultural identity while adapting to new environments tend to experience greater emotional well-being. Yet, holding onto those roots can be challenging in a country that expects you to conform.
Navigating Mental Health Care
Accessing mental health support as an immigrant presents its own set of challenges. Therapy was not something openly discussed in my culture and seeking professional help was often stigmatized. When I finally decided to pursue therapy after a particularly dark winter in 2022, finding a therapist who understood both trauma and cultural context was not easy.
Many immigrants face systemic barriers when accessing mental health services from language difficulties to the lack of culturally competent therapists. For someone with C-PTSD, the process of finding adequate support can feel like an uphill battle. According to van der Kolk (2014), trauma can significantly impact areas of the brain responsible for regulating emotions and memory, making it crucial to receive appropriate treatment.
Rebuilding a Sense of Belonging
Despite the challenges, I found ways to reclaim a sense of self in this foreign land. I started recreating my spiritual practices, lighting candles, meditating and journaling. These practices became acts of resistance against cultural erasure and helped me anchor myself in the present while still honouring my past.
Studies have shown that engaging in spiritual practices can support trauma recovery by fostering a sense of purpose and inner peace (Koenig, 2012). For me, spirituality became a survival tool—a way to connect with my ancestry while navigating the complexities of Canadian life.
Moving Forward
Immigrating to a new country is not just about learning a new language or securing a job. It’s about redefining who you are amidst cultural dislocation, systemic discrimination and personal trauma. If you are an immigrant grappling with mental health issues, know that you are not alone. You do not have to choose between your cultural heritage and your mental well-being. There is room for both and finding that balance is key to thriving in a foreign land.
References:
Berry, J. W. (2005). Acculturation: Living successfully in two cultures. International Journal of Intercultural Relations, 29(6), 697-712. Link
CAMH. (2020). Mental health and well-being of immigrants and refugees: The Canadian context. Centre for Addiction and Mental Health. Link
CAMH. (2021). Seasonal affective disorder: Signs, symptoms, and treatment. Centre for Addiction and Mental Health. Link
Herman, J. L. (1992). Trauma and recovery: The aftermath of violence—from domestic abuse to political terror. Basic Books.
Koenig, H. G. (2012). Religion, spirituality, and health: The research and clinical implications. ISRN Psychiatry, 2012, Article 278730. Link
van der Kolk, B. A. (2014). The body keeps the score: Brain, mind and body in the healing of trauma. Penguin Books.
Yoon, E., Lee, R. M., & Goh, M. (2017). Acculturation, social connectedness, and subjective well-being. Cultural Diversity and Ethnic Minority Psychology, 23(2), 202–213. Link
Mystic Anomanly 