Read Original Version (CLB5+) You are reading the Simple Version (CLB3-4) What is settlement stress? It’s the tension that newcomers feel because of being in a new country. It can be caused by: We all experience stress throughout our lives. Any change like – going to school for the first time, making new friends, leaving home – all cause stress. But these events are spread out over many years. According to Zarélsie Van der Merwe, settlement stress is a special kind of stress. We experience many major changes in a short span of time. It can limit your ability to face the challenges of integrating. You need to understand what is happening to you to know how to solve it. When you have settlement stress, you feel: These are normal reactions to stress. Mental health and medical problems increase when these feelings become overwhelming. If you experience them for a long time, it can lead to depression, sleep problems or substance abuse. You may also have headaches, gastrointestinal problems, muscle tension, high blood pressure, cardiovascular diseases and weakened immune system. Everything that is happening is part of a process. It is not your fault but you can do something to feel better. What you eat and drink are important. The right food and the right amount will keep your mood and energy levels steady. Get free nutrition advice. Consulting a dietician is free in Manitoba. Cook your native dishes. Manitoba has a lot of ethnic food stores where you can buy native ingredients. Fresh air, exercise and a change of scenery lifts your mood. Walk outside (or jog) every day. Go to Manitoba’s beautiful parks and recreation centres. Know your neighbourhood. Attend activities in your community centre (check online first. In-person activities are limited as of this moment). Look at things in a balanced way. Think positive. Go out, enroll in classes, participate in community activities or volunteer. Do things that you love like writing poetry, painting, knitting, reading or dancing. Things will get better soon! Stop and call the Crisis hotline right away. You are not alone. Many people will help you and care for you. Hang in there, it will get better! Read Coping with change. Read Alone in Canada: 21 ways to make it better by the Centre for Addictions and Mental Health. It is available in various languages. Please login to tell us what you think.Skip to:
5 ways to get over settlement stress
Why do you need to know about settlement stress?
How to deal with settlement stress:
Accept change
Eat right
Exercise
Practice healthy thinking
Get busy
If you are at that point where you:
Article updated January 21, 2021.
Sources: Settlement stress or cultural shock: Tips to keep healthy, ISANS; After immigration. . . when depression comes knocking, Zarélsie Van der Merwe, LinkedIn; Stress, Centre for Addictions and Mental Health; and Tips for improving mental health, here to help, CMHA. Retrieved January 3, 2019.Community Resources
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