Moving to a new country is exciting, but it can also bring a lot of unexpected challenges. From navigating a new culture and community to handling practical details like housing, work and language, newcomers often carry a heavy mental and emotional load. If you’re a newcomer to Canada in the York Region & South Simcoe region, we want you to know you don’t have to navigate the challenges alone. At CMHA, we have a dedicated team of experts, including nurse practitioners, social workers and peer support specialists, who support newcomers every day.
Here are their three practical tips to support your mental health as you start building a new life in Canada. Free support is available for you, and to help you find out if you’re eligible for our Newcomers’ Health and Well-Being Program, we’ve included more information below.
Tip #1: Build a Support Network
When you’re in a new place, it’s easy to feel disconnected, and that sense of isolation can impact your mental health. It can lead to low-mood, anxiety, grief, or even struggles with addiction. Here’s how you can build a support system that works for you:
- Reach out to others who have shared experiences. Newcomer groups, cultural associations, or faith-based communities can be a safe space to connect and share your lived experiences and even past traumas.
- Consider community-based programs or peer groups where people talk openly about their experience as a newcomer. This can help you feel understood and less alone as you navigate a new country and new systems.
- Stay connected with family or friends back home, while also creating local connections for everyday support.
- Don’t hesitate to ask for help when you’re stressed, overwhelmed, or just need someone to listen. Having one or two people you can talk to when things get heavy makes a difference.
Having a solid network strengthens your mindset and reminds you that you’re not navigating everything alone, but you’re supported by a community.
Tip #2: Take Care of Your Body to Support Your Mind
Your physical health and your mental health are deeply linked, and this can become especially apparent when you’re adjusting to a new environment.
- Make sure you’re getting enough sleep, eating regular meals, and staying active. Even small amounts of movement can boost your mood, reduce stress, and support your overall well-being.
- Moving to a new country often brings changes in food, climate, work schedules, and daily routines, all of which affect your body. Give yourself time to adjust, be gentle with yourself, and recognize that your body is adapting too.
- Explore new forms of physical activity that also help you meet people, such as walking outside or playing a sport in your neighbourhood.
Tip #3: Find Culturally Sensitive Support as a Newcomer to Canada
As a newcomer, cultural, language and community background matter a lot when it comes to feeling truly supported. Here are some ways to find support that matches your cultural needs:
- Look for services that honour your culture, language and experiences, especially if you’ve experienced trauma, loss, or big changes before or during your move.
- Ask about programs or counsellors who work specifically with newcomers. These professionals understand the unique stresses of migration, settlement, and adapting to a new culture.
- If you’re more comfortable in your first language, look for services in that language or with interpretation available.
Culturally sensitive care means your identity and story are valued. Asking for help can feel difficult, but remember, your past experiences, culture, and journey all matter. Seek the right support that respects who you are and where you come from.
Are You Eligible for Our Newcomers Program?
Our Newcomers’ Health & Well-Being Program focuses on the whole person: your language, your culture, and your community. This program is funded by Immigration, Refugees and Citizenship Canada (IRCC) and offers mental health and primary-care services for newcomers aged 12 and up in York Region and South Simcoe who are facing physical or mental health concerns. This program is available at no cost.
Check if you are eligible:
- You must be a newcomer (new to Canada or still in early settlement)
- You must be at least 12 years old
- You must live in York Region or South Simcoe
- You must have a UCI (unique client identifier) number, which is known as your permanent resident number
- Have physical and/or mental health concerns we can help with
If you’re unsure whether you meet the criteria, or if your language, culture, or situation needs support, contact us!
How We Can Help Newcomers to Canada
Here’s what the Newcomers Program provides to support your wellness:
- Health care by a Nurse Practitioner (including prescriptions)
- Mental health support and counselling
- Help with connecting you to other community resources and programs
- Support for healing from past trauma
- Group learning on topics such as managing stress, grief, loss, family and caregiver concerns, and conflict.
- French-language pathway for Francophone clients
Get Started With our Newcomers Program
Getting started with our Newcomers Program is easy. You can refer yourself, or a professional or agency that works with newcomers can make a referral on your behalf if you believe you meet the eligibility requirements above.
Once we receive a referral, our clinical therapists review it and check eligibility. If you’re eligible, we’ll schedule your first assessment with a clinical therapist and/or a nurse practitioner, so you can start getting the support you need.
Email: nhwbreferral@cmha-yr.on.ca
Phone: 1.866.345.0183
Referral Form
For more information, click here.
Settling into a new country is a big task, so give yourself permission to ask for help and be kind to yourself. Your mental health, body, culture, and story all matter, and support is available whenever you need it. Reach out. You’re not alone on this journey.
