Culture shock

Your first months in Canada can be full of change: language, climate, communication style, food and work. Feeling strange, tired or homesick is normal.

Common stages

• Excitement: everything is new and interesting.
• Difficulty: daily hassles and language barriers become tiring and frustrating.
• Adjustment: you learn how things work and build friendships and routines.
• Integration: you feel at home and value both your old and new cultures.

Everyone moves at their own pace; some return to the difficult stage with new events (the first winter, losing a job...).

Ways to adapt

Following IRCC's suggestions for connecting with your community:

• take part in newcomer services activities;
• visit community centres, recreation centres and libraries (classes, English and French conversation circles, children's activities);
• join sports teams, clubs and interest groups;
• visit places of worship to meet people who share your language and culture;
• get to know neighbours and take part in your child's school;
• volunteer to widen your network, practise language and gain Canadian experience.

When you need help

• Talk to a family doctor if sadness or anxiety lasts.
• Call or text 9-8-8 if you or someone you know is thinking about suicide (24/7).
• Call 9-1-1 in an emergency.

For the whole family

• Children often adapt faster than adults, but may also feel pressure at school.
• Make time to talk about the changes together.
• Keep some family routines, foods and celebrations.

Note Set realistic expectations: your first job and first home may not be long-term choices. Settling into a new country takes time.