5 ways to get over settlement stress

Do you feel upset because of settlement stress? This is a feeling of sadness or worry. People who have just moved to a new country often feel this way. They feel this because of things that happen when they are in a new place. For example, they might find it hard to get a job. They might also find it difficult to understand the language. Sometimes, they might even find it hard to deal with the weather.

Why do you need to know about Settlement Stress?

Moving to a new country is one of the hardest things a person can go through. We all feel stress in our lives, but moving to a new country can make this stress much worse. This is because many stressful things happen one after the other (Zarélsie Van der Merwe). This can make you feel very tense. This stress can get worse if you lose contact with your family and friends, have to get used to new places, or don’t know the language.

This might make it harder for you to deal with the problems of moving to a new place. If you don’t understand what’s happening, you might not be able to solve the problem quickly.

When you are stressed because you are moving to a new place, you might feel:

• sad and worried
• like you can’t control things. You feel unsure
• confused and lost
• angry or annoyed by small things
• like giving up or without hope
• like you have lost your confidence

These feelings are normal when you are stressed. But if these feelings get too strong, they can cause health problems. They can make you feel very sad, have problems sleeping, or start using drugs or alcohol. They can also cause headaches, stomach problems, muscle tightness, high blood pressure, heart problems, and a weak immune system.

What you can do right now to deal with Settlement Stress:

1. Accept change – First, understand that everything happening to you is part of the process of settling in. Know that these feelings are not your fault. There are ways to make things better.
2. Eat right – This may seem easy but it can make a big difference. Choosing healthy food and eating at regular times can help keep your mood and energy stable. Think about getting free advice on food by talking to a dietician. Cooking food from your home country is also important. Smells and tastes that you know can make you feel good. Manitoba has many stores that sell food from different countries where you can find ingredients from your home country.
3. Exercise – Fresh air, exercise, and seeing new places can make you feel better. Try to walk outside or jog every day. Visit the beautiful parks and places for sports and fun in Manitoba. Explore your local area. Join activities at your local community centre. Some classes like swimming, skating, moving to music, or yoga, are free or cost a little money.
4. Practice healthy thinking – This means seeing things in a balanced way. Here are some tips to start thinking in a healthy way:
   • Make a gratitude list. Van der Merwe, who is an immigrant herself, made a list of things she is thankful for. This included clean streets, good medical care, safe places, and good schools. These may seem like simple things, but for many immigrants, these are big reasons for moving to Canada. Ask yourself, what are you thankful for?
   • Know what you can change and what you cannot. Focus on things you can control. This will help you use your energy in the right way.
   • Allow yourself to make mistakes. Be kind to yourself. It is not easy to start from the beginning. When you make a mistake, learn from it and move on.
   • Deal with your problems one at a time. Thinking too much about problems is not good for you. You can feel overwhelmed. Make a list of important things and deal with each one separately.
   • Talk to a counsellor. Talking can help reduce stress. Ask for a referral from an organization that helps immigrants. The great thing about these centres is that many of them have staff who are immigrants too. They can understand what you are going through and will be able to refer you to the right services.
   • Connect with other people. Talking to people can help change how you see things. But don’t talk to people who complain a lot. Negative talk will not solve anything. It will only make your negative thoughts stronger and make you feel more sad.
   • Meditate. Many people say this method helps reduce stress. Join a class for meditation or watch these YouTube videos to learn how to start.
5. Get busy – Make happy memories in your new country. Go out, join classes, take part in community activities, or volunteer. Learn how to skate or ski.
6. Make time for things that you love to do. Write poetry, paint, knit, read, or dance. Fun activities will help stop you from thinking too much. Remember, you moved here to have a better life. This is a just a phase! Soon you will see that things are getting better.

If you are at the point where you:

1. feel very sad
2. can’t sleep
3. have trouble paying attention, remembering things, or making a choice
4. are starting to need drugs/alcohol
5. need to take medicine to make it through the day
6. have thoughts about ending your life

Get help from a trained person right away. Call the Crisis hotline. Remember, you don’t have to be quiet about your pain. Don’t stop trying!
 
Article updated July 14, 2023.
 
Sources: Mental Health and Wellness series, ISANS; The 4 stages of cultural shock, Global Perspectives; and Culture shock stages: Everything you need to know and how to deal, Rebecca Murphy, Go Abroad. Accessed June 21, 2019.