Finally, you have immigrated to America. You have dreamed of this for so long and worked so hard to get here. And now that you are in America, you’re feeling…sad…and guilty… and depressed.
There can be a mix of many emotions that accompany immigrating to a new country. Many of them are negative emotions. On top of sadness and homesickness, you may be feeling guilty for leaving your family and friends behind while having new experiences in America.
You are also grieving. You are grieving traditions you once had, the familiarity of the country you lived in, and being with family and friends.
Emotional Struggles After Immigration
Negative feelings can manifest in peoples’ lives in different ways. Some ways in which sadness and guilt after immigrating can show up in peoples’ lives include:
Avoiding things that remind you of home
Increase in drug or alcohol consumption
Overworking to the point of exhaustion
Wanting to be around people all of the time
Isolating
Not letting yourself have fun or be happy
Keep reading for some helpful ways to cope with feeling depressed after immigrating.
Identify and Accept the Emotions You are Feeling
Sometimes you just feel off and you don’t know exactly what you are feeling. It is helpful to be able to look at a list of emotions to help you identify if you are feeling sad, mad, afraid, etc.
Once you identify what you are feeling, accept it. Accept that you cannot go back and change anything and that it is okay that you are feeling this way.
Sad does not always mean bad. Sadness is valid, and it is okay to feel sad sometimes. Feeling sad while being away from someone or a place you love can remind you of how deeply you love that person or place.
Remind yourself that emotion ebbs and flows. There will be times when you feel relief. Let yourself fully feel your emotions even if it is uncomfortable.
Share What You Are Feeling
You may feel like you do not want to share what you are feeling because you don’t want to burden someone else. Being vulnerable and sharing what you are feeling with someone you trust can help you feel known and less alone.
Share with family, friends, or coworkers if they feel safe and trustworthy. Here are some ways to start a conversation about how you are feeling:
“I cherish you as my (friend/mom/aunt), and I want to be more open with you…”
“I want to share something with you. Is now a good time?”
“I’ve been feeling ___, and I was wondering if I could talk to you about it”
Affirm the relationship and let the person know that you value them. They do not have to fix how you are feeling. Simply asking them if they have also felt that way before provides you with the opportunity to have someone to relate with and provide comfort.
Find Community
Finding community in your new city can provide you with support and people to share how you are feeling with . You might find a multicultural community in your church or religious organization, through volunteering, at work, or any other organizations.
Observe Your Self-Talk
Notice how you are talking to yourself and make an effort to make it more positive. Constantly saying “I should’ve, would’ve, could’ve” to yourself can lead you down a negative path.
When you catch yourself thinking negative thoughts, replace them with thoughts like
“I am brave for immigrating to a new country. Things will get better soon.”
“I am worthy of love and joy.”
“I am doing the best I can, and I can be proud of that.”
Counseling for Immigrants
Neema Counseling has a team of skilled counselors who understand that the journey to the U.S. can be extremely difficult, and the immigration process is often daunting. Our team can provide psychosocial immigration evaluations as well as counseling for immigrants. Some of our counselors can provide sessions in English and Spanish. Neema always wants to help people find hope and healing, so we offer counseling for adults, teens, and children who are feeling the burden of anxiety, depression, or difficult life transitions.