Newcomers to Canada can easily get into the trap of self-doubt. Challenges can become overwhelming, especially when combined with the pressure to succeed in a new country.

Self-doubt often begins when expectations don’t match reality. Most of us start optimistic about starting our lives in Canada. After having gone through the immigration process and successfully hurdling it, many look forward to a smooth and successful settlement. However, when things get tough and settlement proves to be harder — whether through prolonged job searches, cultural miscommunications, or the stress of starting over— it’s easy to internalize these struggles and blame ourselves.

What is self-doubt?

Self-doubt is the feeling of uncertainty about one’s abilities or worth. It’s that voice inside your head that asks whether you’re really capable, or good enough.

One way to look at self-doubt is that it is a natural instinct that keeps us from falling flat on our face. Having some of it helps keep us safe. Not feeling self-doubt throughout life is unusual. You’d have to be delusional or a narcissist to think that you’re capable of anything and everything.

However, too much self-doubt is harmful. When it overwhelms us, it turns into fear—fear of failure, fear of judgment, and fear of not being enough. This fear can make it easy to pass up opportunities, avoid taking risks, or even stop us from pursuing goals we’re capable of achieving. Imagine not applying for a job you’re qualified for because you didn’t get responses to previous applications, or avoiding a social situation where you could make great connections because you’re afraid of making a mistake.

Overcoming self-doubt is important not only because it can drag you down but also because it blinds you to your own value. Everyone has something to offer, and self-doubt can distort that truth.

Dealing with self-doubt

Here are five tips to start overcoming self-doubt:

1. Embrace it but still act

   Having self-doubt is just part of the natural process of deciding what we’re capable of doing. Notice when you have it, but decide to take the next step anyway. For example, if you’re unsure about applying for a job, submit the application anyway—you’ll never know unless you try.

2. Do an honest self-assessment

   This is the best way to remember your value. List your strengths – like your courage, international experience, language skills, and adaptability. Remember your past achievements (both personal and professional) and what you’ve overcome. Also, be realistic about factors outside your control. For example, getting a job depends on many factors outside of your abilities. The economy, the job market, or the company’s internal processes can affect an employer’s decision. Recognizing this can help you focus on what is within your power to change.

   
   7 Things To Remember When You Think You’re Not Good Enough, Psych2Go

3. Focus on yourself

   Don’t compare yourself to others. This will only fuel self-doubt. Each person’s journey is different, and your focus should be on your own progress.

   • Avoid social media when you can. It doesn’t show a realistic view of success.
   • Set short-term, achievable goals to build momentum and confidence. For instance, if you’re learning a new skill, break it down into manageable steps.
   • Don’t overcommit. Doing too much at once can lead to burnout, making self-doubt worse.

4. Talk about it

   Sharing your feelings with others helps you realize you’re not alone. Find a community of like-minded people, such as a group of immigrants or newcomers. Consider talking to a counselor or coach who understands your journey. Having a supportive community that shares your experience and genuinely wants you to succeed can push out negativity. Writing in a journal can also help you process emotions. It’s a good way to clear out distressing thoughts or worries; or remember the good things you should celebrate in your life.

5. Ask for help

   Approach organizations that offer employment support, language training, or mental health resources. Immigrant-serving organizations often provide free or low-cost coaching, workshops, and support services. You can also get a mentor who can guide you. Mentors provide perspective, share their own experiences, and offer advice on how to navigate challenges. Whether it’s finding a job or building a support network, asking for help is a strength, not a weakness.

 
Sources: Don’t feel bad: Battling low self-esteem as a new immigrant, Dilnawaz Qamar; and How to deal with imposter syndrome as a newcomer in Canada, Arrive. Accessed September 27, 2024.