Practical Ways to Cope with Life in a New Country
As an organisation we understand that migrating to a new country brings a whirlwind of emotions. Whether you've recently arrived or have been in the UK for years, it's completely normal to feel overwhelmed, lonely, or anxious. Uprooting your life and navigating a new system, often in an unfamiliar language and culture, can take a toll on your mental health.
One of the first steps to supporting your mental wellbeing is simply acknowledging your feelings. Many migrants feel pressure to “stay strong” or push through difficult emotions, especially when caring for family, managing work, or dealing with immigration challenges. But denying your feelings doesn’t make them disappear, it often makes things harder.
Accepting that it's normal to feel this way is not a sign of weakness. It’s a courageous and necessary part of healing.
Small Actions That Make a Big Difference
You don’t need to go through this alone. Here are a few practical ways to begin taking care of your mental health:
Journaling
Writing down how you feel can help bring clarity and relief. You don’t need perfect grammar or spelling, just write freely and honestly. Your journal is a private space where you can explore your experiences without judgment.
Talking to Someone You Trust
Whether it’s a friend, support worker, or community leader, opening up to someone you feel safe with can be deeply healing. Sharing your struggles out loud helps to lighten the emotional load and reminds you that you are not alone.
Creating a Daily Routine
When life feels chaotic, having a simple routine can bring a sense of structure and stability. Try to include small, manageable activities like waking up at the same time, taking short walks, eating regularly, or setting aside time to rest.
Staying Physically Active
Even gentle movement like walking, stretching, or dancing to your favourite music can help boost your mood. Physical activity supports both mental and physical health, even if it's just a few minutes each day.
Practicing Mindfulness or Deep Breathing
Simple breathing exercises or moments of mindfulness can calm your nervous system and reduce anxiety. Try sitting quietly, focusing on your breath, or using a free meditation app. These small pauses can make a big difference.
Engaging in Creative Activities
Drawing, cooking, singing, or any creative outlet can help express emotions that are hard to put into words. You don’t need to be an artist, creativity is a form of self-care available to everyone.
Reach Out, Find Support
If you or someone you know is struggling, there are many services you can reach out to for confidential support:
Freedom Ministry International Faith and Spiritual Support call: 07300899539
https://www.freedomministryint.com
6am Prayer
Online space for all to pray, share the word of God
freedom6am@gmail.com
call: 07300899539
https://www.freedomministryint.com/6am-prayer-recordings
Thrive Men
Mens Peer Support Group
info@muchadabvunzawabaya.uk
https://muchadabvunzawabaya.uk/thrive-men
Samaritans – 24/7 Listening Support
Free and confidential support for anyone in emotional distress.
Call: 116 123
www.samaritans.org
Mind – Mental Health Charity
Offers information, support and helplines.
Infoline: 0300 123 3393
www.mind.org.uk
Refugee Council – Mental Health Support
Specialist mental health services for people who have experienced trauma.
www.refugeecouncil.org.uk
NHS Every Mind Matters
Mental health tips and self-care tools from the NHS.
www.nhs.uk/every-mind-matters
BAATN (The Black, African and Asian Therapy Network)
Directory of culturally aware therapists for people of colour.
www.baatn.org.uk
We believe that legal and holistic support go hand in hand. We are here to support you not only with legal advice but also with resources that promote your overall wellbeing. Taking care of your mental health is just as important as securing your rights.
You matter. Your feelings matter. And support is available.
