Migrant anxiety: advice and recommendations

Several tips on how to deal with migrant anxiety and all that it entails.

Emigrating to another country is one of the most radically life-changing experiences, especially if the destination is a region where a culture very different from our own is predominant.

It is not only a matter of ending up in a place where the support capacity of friends and family has been drastically reduced; in many cases it is also necessary to adapt to another way of living, or even of seeing life. Realizing that for years we have been taking many things for granted can shake up our world and put us in a situation where we feel vulnerable.

That is why in psychology we often talk about migrant anxiety.The phenomenon is capable of emotionally wearing down those who decide to continue their lives in places far away from almost everything they know and perceive as familiar. In this article we will see in what it consists.

What is the anxiety of the emigrant?

Anxiety is both a psychological and physiological phenomenon based on the activation of the nervous system and the entry into a state of alertness. and the entrance in a state of alert, which takes place in a habitual way in almost all the people; for example, when speaking in front of a great audience, when feeling that an exam is approaching, when feeling that we run danger or that we expose ourselves to some risk, etc.

This implies that it is not in itself a negative thing, since it helps us to adjust to the challenges that life presents us with and to be able to give them the importance they deserve.

However, sometimes anxiety makes us have such a bad time and for so long that it becomes a problem.. This is linked to the fact that some people develop problematic behaviors to try to deal with the discomfort caused by the anxious state, which reinforces the problem; for example, the emergence of addictions often appears as a method to feel instant relief and stop suffering from something that causes anxiety or stress, but in turn, in the medium and long term, it feeds the constant appearance of that state of alertness and irritability.

The fact of emigrating can expose the people who do so to a high level of anxiety, because practically overnight, when settling in a new country, they will have many fronts to deal with..

Perhaps they do not have a good command of the language and without it can barely get around the city; or perhaps they cannot even find a rental with a contract; or they may even have to fear for their integrity due to racist attacks, in some cases. And, of course, feelings of loneliness also abound in a society that is partly seen as alien, alien to oneself.

This combination of various "fires to put out" creates an urgent situation in which the simple task of deciding which problem to deal with first already seems daunting.

What to do?

Here are some tips to manage the situation in the best possible way.. You can apply them to your case if you have emigrated and you believe that this has led you to develop a persistently high level of anxiety.

1. Establish your priorities

First of all, spend some time simply putting your ideas in order about what to do to adapt to the way of life you want in this new country, without fear of thinking that this is wasting your time..

This will help you avoid making blunders and improve your chances of prospering both materially and psychologically in this new place. In case you have many doubts about which path to follow, establish two or three possible routes of action in parallel, so that even if one fails, you have the other one ready.

2. Structure your day-to-day life

Once you have completed the previous step, it is time to optimize your time management.This will prevent you from feeling that you are losing control over your life. You should draw up a schedule and physically put it in a place you will see frequently, so that you memorize it and commit to it.

3. Accept a certain level of discomfort

Don't feel bad about feeling stress or anxiety, it's not a failure. Do not try to "erase" that feeling from your consciousness either, because that will give it more strength.because that will give it more strength. Simply assume that you cannot control everything that goes through your head, and instead of trying hard not to think about it, focus your attention on aspects of reality that you find stimulating or pleasant.

4. In case of major problems, go to a psychologist.

If you think that nothing is working, don't forget that even if you have moved to another country, the Internet still exists; on the net it is possible to count on the services of psychologists.Many of them offer online sessions by video call.

Looking for psychological support?

If you are interested in professional support to deal with migration anxiety or any other form of psychological distress, please contact me. I am a psychologist specialized in the cognitive-behavioral intervention model, one of the most effective to treat emotional disturbances, and I attend both in person in Madrid and through online sessions by video call. To see my contact details or more information about my work, access this page.

Bibliographical references:

• Achotegui, J. (2002). La depresión en los inmigrantes una perspectiva transcultural. Barcelona: Mayo.
• Achotegui, J. (2014). The Ulysses Syndrome: The immigrant Syndrome with Chronic and Multiple Stress. Vertex, 16(60): pp. 105 - 113.
• Otte, C. (2011). Cognitive behavioral therapy in anxiety disorders: current state of the evidence. Dialogues in Clinical Neuroscience. 13 (4): 413-21.
• Sylvers, P.; Lilienfeld, S.O.; LaPrairie, J.L. (2011). Differences between trait fear and trait anxiety: implications for psychopathology. Clinical Psychology Review. 31(1): pp. 122 - 137.