For many people in the rest of the world, Australia represents a niche of economic stability and security that they may not be getting in their home countries. Looking towards Australia may seem like a great idea, but to make your migration process as smooth as possible, you not only need to improve your English or build up your savings beforehand, you need to prepare yourself mentally and emotionally.
Mental illnesses are a big reason why people who migrated with a view to settling down permanently return to their country. Although there are many variables that are out of our control, there are many others that we can foresee and prevent in order to become more resilient migrants.
If you have noticed that, in your known environment, from your country of origin, you usually have psychological challenges, it is important that you seek professional help as soon as possible to address these issues effectively. It is always a good time to start therapy, but if having a migration process on the horizon is vital.
There are symptoms that are expected and are manageable, but due to their frequency and intensity they can become pathological. In these cases, only a mental health professional can properly support you. Think of a physiological parallelism: having a stomach ache and taking a home remedy to fix it is not the same as having a gastric ulcer that needs specific treatment.
In the same way, here we will address the most frequent psychological symptoms that as migrants we usually present before and after moving. Keep in mind that these recommendations in no way replace or minimize the importance of seeking professional help, in fact, they encourage it.
· Anxiety/frustration
It is one of the most common symptoms. Uncertainty, not knowing what to expect, not having instrumental needs such as housing or employment resolved can exacerbate it.
Before your move, do research on costs, the conditions of your visa, possibilities of real employment or study. Controlling what is in your power will give you a greater sense of accomplishment and calm.
Learn breathing and mindfulness techniques that you can apply at peaks of anxiety. You will be surprised how simple and effective they can be.
· Isolation/depressive tendencies
Migrating generally implies leaving the familiar behind, so in the initial adaptation period we can feel quite alone. In a country as remote as Australia, this is even more prevalent, since visiting family and friends or having them visit us entails a considerable expense of money and, in most cases, a trip that can lasts days.
The key to handling this: connect. Before moving, connect with groups on migrant social media, they can be from your country specifically or more general. Share your intentions and proactively ask for support and advice. Australia is multicultural, so chances are you'll find something that's right for you.
Already being in the country, connect, keep connecting. Look for sports, artistic, intellectual clubs, download applications to make friends. In the cities there is usually a wide range of activities, both free and with costs, that adapt to all tastes. This is a good opportunity to try something new.
If your plan is to arrive in a regional area, think about it very well. Remember that episode of The Simpsons where an Australian boy takes hours to get to his neighbours’ house? It is real. Regional Australia is very different from urban Australia, the former, for most migrants, is often very harsh.
Plan calls and video conferences with your friends and family back home. Take into account the time difference and if for this reason you cannot coincide so much, then plan a voice message scheme where both parties are updated on the most relevant things that are happening with the other. You can also generate monthly or fortnightly Newsletters where you share photos and outstanding stories by email or simply use your social media. Most likely, you will have many stories to share.
Remember to take care of your basics: food, rest, physical activity and recreation. These points are not and should never be negotiable.
· Addictions
If you have an addiction, not only to substances but also to activities or co-dependency towards someone, it is time to solve it. Seek professional help to stop any type of addiction before moving, so you can start free in a new space to generate memories without that burden.
The main objective of migrating, in most cases, is to increase our quality of life and options. Use this as an incentive to treat yourself professionally.
Otherwise, without being negative but realistic, your addiction will most likely get worse. Given the challenges imposed by migrating, substances or dysfunctional behaviours offer us apparent relief.
· Culture shock
This is not a psychological symptom as such, but I decided to include it since it is definitely one of the most important. You can find more information soon in an exclusive article on the subject.
Many migrants focus on generating cultural “bubbles”, that is, on strengthening ties with people from their own countries or from the same cultural origins. While this initially creates a sense of belonging, in the long run it turns out to be dysfunctional.
We need to integrate into the culture we arrived at, this is called acculturation and it is vital to feel adapted and welcomed by our new home.
If the social codes, of language, between the sexes, work, etc. seem strange to you, ask and observe. Do not hesitate to ask, when appropriate, if any behaviour, language or customs seem strange or indecipherable to you. Do it in an assertive and empathetic way, and listen to learn about what was previously unknown to you. Detect if you have prejudices or racist or discriminatory attitudes to work on them and transform them.
· Self-esteem/insecurity
Honestly analysing whether you have self-esteem issues and working on them will help you take on the changes and challenges of migrating much more peacefully.
Language barriers, career changes, not having a close support network, are examples of situations that can exacerbate feelings of inferiority. Be aware that being a migrant is being vulnerable, so try to treat yourself compassionately and adjust your expectations to the context. (Check the article "perfectionism as a form of self-sabotage").
I invite you to take care of your mental health and consider it at all times if you have already decided to migrate. Remember that everything is connected and that our emotions can have a huge impact on the results we get from a situation. I wish you much success in this process.
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