Mental Health Resources for Newcomers in Canada
By WelcomeAide Team
Moving to Canada is one of the most significant life changes a person can experience. While the settlement process brings new opportunities, it can also cause significant stress, anxiety, grief, and isolation. Mental health support is available to newcomers in Canada, including free counselling services, 24/7 crisis lines, culturally sensitive therapy, trauma-informed care, and specialized services for children and youth. This guide will help you find the support you need.
The Mental Health Impact of Immigration
The immigration experience involves many emotional challenges that are often underestimated. Leaving behind family, friends, and everything familiar can cause feelings of grief and loss. The stress of adapting to a new language, culture, climate, and system of daily life can lead to anxiety and exhaustion. Many newcomers also face financial pressure, difficulty finding employment that matches their skills, and experiences of discrimination or social isolation.
Research by the Public Health Agency of Canada shows that while newcomers often arrive in Canada with good health (known as the "healthy immigrant effect"), their mental and physical health can decline over time due to settlement stressors. Recognizing that these feelings are normal and seeking support early is important. There is no shame in asking for help. In Canada, mental health is increasingly recognized as being just as important as physical health.
Free and Low-Cost Counselling Services
Many newcomers worry about the cost of mental health services. Fortunately, there are several free and low-cost options available across Canada. If you have provincial health insurance (such as MSP in British Columbia), you can access some mental health services through the public healthcare system. Ask your family doctor for a referral to a psychiatrist (covered by MSP) or inquire about publicly funded counselling programs in your area.
Settlement agencies across Canada often provide free counselling services specifically for newcomers. Organizations like ISSofBC in British Columbia and other IRCC-funded agencies offer settlement counselling that can address the emotional aspects of the immigration experience. These services are often available in multiple languages and are provided by counsellors who understand the newcomer experience.
Community Health Centres
Community health centres in many Canadian cities offer free or sliding-scale mental health services. In British Columbia, you can access mental health support through your local Health Authority's mental health services. You do not always need a doctor's referral; in many cases, you can self-refer by calling the intake line directly. Dial 2-1-1 to find mental health services in your area, or use the WelcomeAide AI Navigator for help locating services near you.
Crisis Lines and Immediate Support
If you or someone you know is in a mental health crisis, immediate help is available. Canada has several crisis lines that operate 24 hours a day, 7 days a week, with many offering multilingual support:
- 988 Suicide Crisis Helpline: Call or text 988 (available 24/7 across Canada)
- Crisis Services Canada: 1-833-456-4566
- BC Crisis Centre: 310-6789 (no area code needed in BC)
- Kids Help Phone: 1-800-668-6868 (for children and youth)
- Crisis Text Line: Text HOME to 686868
These services are free, confidential, and available to everyone in Canada regardless of immigration status. Many crisis lines offer services in multiple languages or can connect you with an interpreter. If someone is in immediate danger, call 911.
Settlement Trauma and Post-Migration Stress
Many newcomers to Canada have experienced traumatic events before or during their migration journey. Refugees, in particular, may have fled war, persecution, violence, or natural disasters. Even after arriving in Canada, the settlement process itself can be a source of ongoing stress. The combination of pre-migration trauma and post-migration stressors such as language barriers, unemployment, and cultural adjustment can have a profound impact on mental health.
Trauma-informed care is an approach to therapy that recognizes the impact of trauma and avoids re-traumatizing the person seeking help. In Canada, many settlement agencies and mental health providers offer trauma-informed services specifically designed for refugees and newcomers. The Interim Federal Health Program (IFHP) provides temporary mental health coverage for refugees, refugee claimants, and other protected persons who are not yet eligible for provincial health insurance.
Recognizing Signs of Trauma
Trauma can manifest in many ways, including difficulty sleeping, nightmares, flashbacks, emotional numbness, irritability, difficulty concentrating, withdrawal from social activities, and physical symptoms such as headaches or stomach problems. If you are experiencing any of these symptoms, it does not mean something is wrong with you. It means your mind and body are responding to extremely difficult experiences. Professional support can help you process these experiences and develop coping strategies.
Culturally Sensitive Mental Health Services
One of the barriers newcomers face when seeking mental health support is finding a provider who understands their cultural background. Mental health is viewed differently across cultures, and what is considered normal coping in one culture may be misunderstood in another. Culturally sensitive therapists are trained to understand these differences and provide care that respects your cultural values, beliefs, and practices.
To find a culturally sensitive therapist in Canada, you can search directories such as the Psychology Today therapist directory, which allows you to filter by language, specialty, and cultural focus. Many settlement agencies also maintain lists of therapists who specialize in working with newcomer communities. Do not be afraid to ask a potential therapist about their experience working with people from your cultural background.
Mental Health Support for Children and Youth
Children and young people who immigrate to Canada face their own unique mental health challenges. They may struggle with language barriers at school, bullying, identity conflicts between their family's culture and Canadian culture, and the stress of adapting to a new environment. Some children may also be dealing with the effects of pre-migration trauma.
Parents should watch for changes in their child's behaviour, including withdrawal from friends or activities, changes in eating or sleeping habits, declining school performance, frequent complaints of physical symptoms, and expressions of hopelessness or excessive worry. If you notice these signs, speak with your child's teacher or school counsellor, who can help connect you with appropriate support services.
Resources for Children and Youth
Kids Help Phone (1-800-668-6868) provides free, 24/7 professional counselling for young people aged 5 to 29. The service is available by phone, text, and live chat. Many schools also have counsellors who can provide support and referrals. In British Columbia, Foundry BC offers integrated health and social services for youth aged 12 to 24, including mental health counselling, at centres across the province.
The Government of Canada's mental health resource page provides a comprehensive list of services available to all Canadians, including newcomers. Provincial governments also maintain their own mental health resource directories.
Building Mental Wellness as a Newcomer
Beyond professional services, there are many things you can do to support your own mental health during the settlement process. Connecting with your cultural community, maintaining traditions from your home country, staying physically active, establishing daily routines, and building a support network of friends and neighbours can all contribute to better mental wellness. Many newcomers find that volunteering, joining community groups, or participating in language classes helps reduce feelings of isolation.
It is also important to set realistic expectations for your settlement journey. Adjusting to a new country takes time, often years. Give yourself permission to feel frustrated, sad, or overwhelmed sometimes. These feelings are a normal part of the process and do not mean that your decision to come to Canada was wrong.
Getting Started With Mental Health Support
If you are ready to seek mental health support, here are steps you can take today: talk to your family doctor and ask about mental health referrals; contact your local settlement agency to ask about free counselling; dial 2-1-1 to find services in your area; visit the Foundry BC website if you are a young person in British Columbia; or call a crisis line if you need immediate support.
WelcomeAide is here to help you navigate all aspects of settlement in Canada, including your mental health and wellbeing. Our AI Newcomer Navigator can help you find mental health resources in your language. Browse our blog for more settlement guides, including our guides on healthcare in BC and finding housing. Learn about our mission or discover how to get involved.