Mental Health Support for Immigrants: Boosting Self-Esteem and Belonging
When I first moved to Canada, I remember going to a restaurant alone for a meal. At the table next to me was a group of friends chatting and laughing together. Because I was still unfamiliar with the language, I couldn’t help but feel that their laughter was directed at me. Deep down, I knew this wasn’t the case, I hadn’t said nor done anything, and there was no reason for strangers to make fun of me. Looking back, that memory reminds me how vulnerable and out of place someone can feel in a new country, and how easily self-esteem can be shaken in those early days of adjustment.
Why many immigrants struggle with self-esteem and how therapy can help
Moving to a new country can bring a sense of adventure and possibility, but it also comes with hidden challenges that can quietly wear down a person’s confidence. Many immigrants in Canada find themselves struggling when they cannot fully express their ideas or emotions in English. This language barrier can create the false impression of being less intelligent or capable, even when they are highly skilled. Others arrive with years of professional experience or advanced qualifications, only to discover that their credentials are not recognised. Having to start over in a new career or take jobs below their skill level can feel discouraging and unfair, adding to a sense of being undervalued.
Beyond work and language, cultural differences can leave newcomers feeling out of place in everyday life. Social customs, humour, and unspoken rules of interaction may feel unfamiliar, and even small misunderstandings can contribute to a sense of isolation. Over time, these experiences can chip away at self-esteem, leaving people feeling invisible or inadequate in their new environment. This erosion of confidence does not reflect a lack of ability or worth, but rather the very real difficulties of adapting to a new system, culture, and way of life.
Why self-esteem is harder for new immigrants
Adjusting to life in a new country is rarely simple, and for many newcomers to Vancouver, the process can take a serious toll on confidence and feelings of self-worth. Even when immigrants bring valuable skills, education, and cultural knowledge, they often encounter barriers that make it difficult to feel recognised or respected. Language struggles, unrecognised qualifications, cultural differences, discrimination, and family pressures can all combine to create a sense of being undervalued or out of place. Over time, these challenges can leave newcomers questioning their abilities and identity, making it harder to maintain healthy self-esteem.
The unique reasons why newcomers to Vancouver often struggle with self-esteem include:
Language barriers
Not being able to express thoughts or emotions in a first language can make someone feel less intelligent or articulate, even when they are highly skilled.Work and education recognition
Many immigrants arrive with advanced degrees or strong professional experience, only to find that Canadian systems do not recognise their qualifications. Having to “start over” can feel discouraging and unfair.Cultural adjustment
Social norms, humour, and ways of connecting may feel unfamiliar. It is easy to misinterpret cultural differences as personal shortcomings.Discrimination or bias
Experiences of racism, microaggressions, or exclusion can reinforce feelings of not belonging.Family and identity pressure
Balancing family expectations with the reality of life in a new country can create stress and self-doubt.
Signs you may be experiencing low self-esteem
Sometimes people don’t realise they are struggling with low self-esteem, especially in a new environment where everything feels unfamiliar. The stress of adjusting to life in a new country can make it easy to dismiss these feelings as “normal,” when in fact they may be signs that confidence and self-worth are being affected. Recognising these patterns is the first step toward making positive changes.
Constant self-criticism or comparison with others
Feeling like achievements are never good enough
Difficulty setting boundaries or speaking up
Avoiding social situations for fear of being judged
Feeling disconnected from personal strengths
The role of self-compassion
Self-compassion means treating yourself with the same kindness you would offer a close friend. For immigrants, this shift can be powerful. Instead of criticising yourself for struggling, self-compassion allows you to recognise the difficulty of adapting to a new environment and to give yourself permission to be human.
Practicing self-compassion might include:
Noticing when your inner voice is harsh and choosing gentler words
Acknowledging the real challenges of immigration instead of minimising them
Celebrating small victories, like managing daily life in a second language
Allowing yourself rest and care without guilt
How therapy can help with self-esteem and self-compassion
Counselling provides a safe and supportive space to rebuild self-esteem and develop self-compassion. Working with a culturally sensitive therapist can make a significant difference, as they can help you identify external factors like language barriers or bias that may be affecting your confidence, so you no longer carry all the blame yourself. Therapy also offers practical strategies for recognizing and interrupting negative self-talk, while guiding you to rediscover personal strengths and skills that may feel buried under stress. In addition, a therapist can provide tools for balancing cultural expectations with self-care and create an environment where your identity is respected and validated.
Practical steps to start building self-esteem
Reflect on strengths: Write down skills and qualities that have helped you navigate change.
Limit comparisons: Notice when you are measuring yourself against others and shift focus back to your own growth.
Practice daily affirmations: Short reminders like “I am adapting, and that takes courage” can reinforce self-worth.
Seek supportive community: Connecting with others who share your background or experiences can reduce isolation.
Consider therapy: Having a professional ally can speed up the process of building resilience and confidence.
Your next steps
Struggling with self-esteem as an immigrant to Vancouver or Canada does not mean you are weak. It reflects the real challenges of adapting to a new culture, language, and system. With self-compassion and support, it is possible to rebuild confidence and create a sense of belonging. Therapy can provide the tools and space to help you feel not just capable, but valued, in your new home. Reaching out for help is a powerful step toward creating the life you deserve.
Frequently Asked Questions (FAQs) about self-esteem in immigrants
Is low self-esteem common among immigrants?
Yes. Many newcomers face situations that make them feel less capable or less valued, even if they were confident in their home country.What is the difference between self-esteem and self-compassion?
Self-esteem is how you evaluate your worth, while self-compassion is how you treat yourself when things are difficult. Both are important for mental health.Can therapy really improve self-esteem?
Yes. Therapy can help you challenge negative beliefs, recognise your strengths, and practice new ways of relating to yourself.How do I know if my struggles are related to low self-esteem?
If you often criticise yourself, avoid social situations out of fear of being judged, or feel like your achievements are never enough, these may be signs of low self-esteem, especially when adjusting to a new environment.Do I need to see a therapist who understands my culture?
While any trained therapist can support you, many immigrants find it especially helpful to work with someone who is culturally sensitive and understands the unique challenges of moving to a new country.
About Chiharu Yanagawa
As someone who has personally experienced the challenges of adapting to life in a new country, I know how isolating and disorienting it can feel at times. Writing this piece is not only about sharing professional insight, but also about offering encouragement to others who may be quietly struggling with their sense of belonging and self-worth. If you recognise yourself in these words, please remember that you are not alone and that your experiences are valid. Reaching out for support can feel vulnerable, but it can also open the door to healing, self-compassion, and connection.