Working in a new country is a great opportunity, but it can also bring important challenges. Adjusting to a new culture, being away from your family, facing language barriers, and taking on new job responsibilities can lead to stress, anxiety, or feelings of loneliness.
Taking care of your mental health is just as important as taking care of your physical health. Recognizing how you feel and seeking support when you need it can help you maintain your well-being and better cope with everyday challenges.
What is mental health?
Mental health is a state of well-being that allows you to cope with daily life, work, build relationships with others, and make decisions.
It is normal to experience periods of stress or worry. However, when these feelings become intense, last for a long time, or begin to affect your daily life, it is important to pay attention to them.
Signs to watch for
Some signs that may indicate you need support include:
- Feeling sad or discouraged for several days or weeks.
- Having trouble sleeping or sleeping much more than usual.
- Feeling constantly worried or anxious.
- Losing interest in activities you used to enjoy.
- Feeling isolated or avoiding contact with other people.
- Having difficulty concentrating at work.
- Significant changes in your appetite or energy level.
- Feeling irritable or losing patience easily.
Asking for help when these signs appear is a way of taking care of yourself.
Tips for taking care of your mental health
Talking with the people you care about can help you feel supported, even if they live in another country. Stay connected through video calls or regular messages.
Try to maintain regular schedules for sleeping, eating, and resting. A consistent routine can help reduce stress.
Getting enough sleep improves concentration, boosts your mood, and helps your body and mind recover.
Being physically active, taking walks, playing sports, or simply spending time outdoors can help reduce stress and improve your well-being.
A healthy diet also plays an important role in your mental health and energy levels.
Listening to music, reading, cooking, enjoying a hobby, or participating in community activities can help you relax and strengthen your emotional well-being.
Meeting new people, participating in community activities, or building positive relationships with your coworkers can help reduce feelings of isolation.
If you believe your working conditions are affecting your well-being, do not face the situation alone.
You can:
- Talk to someone you trust.
- Inform your supervisor whenever possible.
- Seek support from a community organization.
- Ask for professional guidance if you need help.
Seeking support is not a sign of weakness; it is a responsible way to take care of your health.
Temporary Foreign Workers have the right to work in an environment that respects their dignity, health, and safety.
Your psychological well-being is an essential part of your overall health. If you feel you need help, do not wait until the situation gets worse.
Taking care of your mental health will help you better manage the challenges of living in Quebec, strengthen your well-being, and improve your quality of life.
You do not have to face these challenges alone. There are organizations and resources available to provide guidance, support, and assistance whenever you need it.
If you are a Temporary Foreign Worker (TFW) with a closed work permit and you need information or support regarding your physical or mental health, you can contact CAFLA (Centre d’aide aux familles latino-américaines), one of the organizations that is part of the Programme de soutien aux travailleurs migrants (PSTM).
CAFLA provides free health information services, as well as medical guidance and psychosocial support in Spanish, French, and English.
If you need information, guidance, or support related to your well-being, you can contact their team, who will provide assistance tailored to your situation.
Hours of operation:
Monday to Sunday, 8:00 a.m. to 8:00 p.m.
Toll-free phone: +1 888 286-7584
Phone: +1 514 776-7120
