Moving to a new country can bring hope, opportunity and a sense of possibility. It can also leave you feeling unexpectedly low. You may miss familiar people, struggle to feel at home, or wonder why you are unhappy after a move you worked so hard to make.

Immigration and depression can intersect, but every person's experience is different. Feeling distressed does not mean you made the wrong decision or failed to adapt. You can appreciate your new life and still need space for what you have lost.

How immigration can affect mental health

Migration can involve separation from loved ones, uncertainty about work or housing, language barriers and discrimination. These pressures can affect mental health, especially when support is difficult to access. Immigration itself does not mean someone will develop depression. The World Health Organization's overview of migrant mental health describes how living conditions, community connections and access to culturally responsive care shape people's experiences.

For example, someone who felt confident at work before moving may now find ordinary conversations exhausting. A parent may feel torn between helping children settle and missing relatives overseas. These situations deserve curiosity and care, rather than a demand to “be more positive.”

Homesickness, grief or depression?

Missing home can come in waves: a holiday, a familiar song or a family celebration may bring up sadness. Depression can involve persistent low mood or loss of interest, alongside changes in sleep, appetite, energy and concentration, or feelings of worthlessness and hopelessness.

When symptoms occur most of the day, nearly every day, for at least two weeks, or interfere with daily life, seek an assessment. You do not need to wait two weeks if distress is severe. A qualified professional can help distinguish depression from grief, adjustment difficulties and other concerns. See the WHO guide to depression for more information.

Small ways to support yourself after moving

These ideas are starting points, not a test of how well you are settling in. Choose one that fits your energy and circumstances.

Make room for both lives

Consider keeping a familiar ritual while exploring something new: cook a favourite meal, speak your first language with a friend, or mark an important celebration. Ask yourself, “What do I want to carry forward from home?” Belonging does not require erasing your history.

Make connection specific

Instead of setting the broad goal of “making friends,” choose a manageable invitation: a short call with someone you trust, a recurring class, or a visit to a community group. If a setting feels uncomfortable or unwelcoming, that is useful information about the setting—not a verdict on your ability to connect.

Separate practical problems from self-judgment

Write down one current pressure and one possible source of help. An unfamiliar job market may call for employment guidance; a difficult form may call for settlement support. “I need help understanding this system” offers a more useful next step than “I should already know how everything works.”

Set a gentler daily rhythm

Aim for regular meals, a consistent sleep schedule and manageable movement, such as a short walk. Staying connected and returning gradually to enjoyable activities can also support well-being. These steps complement professional care; they do not replace treatment for depression.

How therapy can help with immigration and depression

Effective depression treatments include approaches such as cognitive behavioural therapy and behavioural activation. A clinician can discuss options based on your symptoms and preferences, including whether medical care is appropriate.

In therapy, you might explore the meaning of leaving home, changes in identity, family expectations, or the pressure to appear successful. You can also ask practical questions before starting: Can I speak in my preferred language? How will we discuss cultural differences? What will we do if an approach does not fit?

Behrang Therapy offers online individual therapy in English and Farsi (Persian), with Behrang Ajam, a Registered Psychotherapist in Ontario. Learn about therapy services or get in touch for a consultation. Share where you will be located during sessions so availability and suitability can be discussed.

Common questions

Can I feel depressed even if I chose to immigrate?

Yes. Choosing a move does not prevent painful feelings. You do not have to prove that your circumstances are “bad enough” before asking for support.

Do I need to explain everything in English?

At Behrang Therapy, sessions are available in English and Farsi. You can discuss which language feels most comfortable for expressing your experience.

What if anxiety is part of the picture too?

Tell your therapist about both low mood and worry. You may also find our article on immigration and anxiety helpful. For relationship concerns, read about how immigration can affect your relationship.

This article offers general education and is not a diagnosis or a substitute for individual care. If you are in immediate danger or unable to keep yourself safe, contact local emergency services or go to the nearest emergency department.