New Country, New Culture, New Challenges: Immigration from a mental health perspective.

Moving to a new country is often described as a fresh start—a door to new opportunities. But what is less frequently spoken about is the invisible emotional journey that accompanies it. Having lived, worked, and studied in multiple countries myself, I know firsthand how immigration brings both excitement and profound challenges. Through my work as a therapist with clients across Canada, the European Union (EU), and beyond, I have seen that while the logistics of immigration can be managed with time, the mental health journey demands deeper attention.

Research shows that immigrants are at higher risk for anxiety, depression, and adjustment disorders (Bhugra, 2004; Close et al., 2016). Factors such as social isolation, discrimination, difficulties in accessing health services, and the stress of legal or financial insecurity only compound these risks.

Mental health struggles among immigrants are often invisible because of strong societal narratives about endurance. While many immigrants are indeed strong, endurance does not mean invulnerability. It is vital to recognize that seeking support is not a sign of weakness, but a healthy and courageous step toward adaptation.

The emotional effects of immigration don’t always show up immediately—they unfold slowly, long after the paperwork is done and the bags are unpacked. One helpful way to understand this process is through Oberg’s (1960) four phases of culture shock:

• Honeymoon Phase: In the initial weeks or months, everything in the new country feels exciting and full of promise.

• Crisis Phase: As the novelty fades, the realities of cultural differences, language barriers, and homesickness set in.

• Recovery Phase: Gradually, coping strategies emerge, connections are built, and the emotional rollercoaster begins to even out.

• Adjustment Phase: Over time, many immigrants reach a point where the new culture feels more familiar. They integrate aspects of both their original and new identities, developing a bicultural or multicultural sense of self.

What makes Oberg’s model particularly useful is that it validates the emotional ups and downs of migration. However, this path is not always linear, and for many immigrants, the "crisis" phase may feel unrelenting. This is especially true for those who migrate without strong social support.

Moreover, structural issues like visa insecurity, underemployment despite high qualifications, and the lack of culturally competent mental health services compound these psychological burdens (Yakushko, 2010). Many immigrant families also navigate intergenerational pressures, where parents strive to preserve cultural values while children adapt more quickly to the host culture. These tensions can lead to conflict and even feelings of guilt—especially when migration is framed as a sacrifice for the next generation.

This is where social resilience comes into play. Immigrants are remarkably resourceful. Whether it’s building community across language divides, supporting family back home while navigating local systems, or holding onto cultural identity in unfamiliar spaces, these actions are evidence of deep, often underappreciated strength. In my work with clients, I’ve seen how collective support can transform isolation into belonging. For example, joining cultural and religious associations like temples and mosques, participating in arts groups closely linked to their culture like music and dance, or simply finding peers who understand the immigrant experience can strengthen resilience.

While community support is essential, the immigrant experience can bring up deeply personal issues that aren’t always easy to work through in community settings.  One-on-one therapy with a professional experienced in cross-cultural sensitivity can serve as a bridge between internal emotional turmoil and external adjustment. It also supports practical needs: therapists can help clients navigate systemic challenges like employment stress, academic pressure, or parenting in a new culture.

It is important to note that therapy is not about "fixing" immigrants. It’s about providing the tools and compassionate support to navigate the complex, process of building a new life—without losing one’s sense of self.

Immigrating to a new country is one of the most courageous journeys a person can undertake. But courage doesn't mean doing it alone. Mental health care can make the difference between surviving and truly thriving in a new land.

References

Bhugra, D. (2004). Migration and mental health. Acta Psychiatrica Scandinavica, 109(4), 243–258. https://doi.org/10.1046/j.0001-690X.2003.00246.x

Close, C., Kouvonen, A., Bosqui, T., Patel, K., O'Reilly, D., & Donnelly, M. (2016). Migrant mental health and representation in routine administrative registers: a cross-sectional population-based study in Northern Ireland. BMJ Open, 6(1), e009641. https://doi.org/10.1136/bmjopen-2015-009641

Oberg, K. (1960). Cultural shock: Adjustment to new cultural environments. Practical Anthropology, 7(4), 177–182. https://doi.org/10.1177/009182966000700405

Yakushko, O. (2010). Stress and coping in the lives of recent immigrants and refugees: Considerations for counseling. International Journal for the Advancement of Counselling, 32(4), 256–273. https://doi.org/10.1007/s10447-010-9105-1