Moving to a new country is one of the most exciting — and challenging — life experiences. The thrill of exploring new places, meeting new people, and embracing a different culture often comes with feelings of loneliness, loss, and uncertainty. For many newcomers to Canada, these emotional struggles are a natural part of the settlement and adjustment process.
As a mental health counsellor supporting immigrants and newcomers in Canada, I’ve seen firsthand how deeply loneliness can affect those who leave behind their home, family, and familiar surroundings. If you’re new to Canada and finding it difficult to build connections or feel a sense of belonging, you are not alone — and there are ways to navigate this.
- What loneliness means for newcomers
- Why it happens during life transitions and immigration
- And most importantly, realistic, meaningful steps you can take to make connections, build community, and support your mental health in Canada
Why Loneliness Happens When You Move to a New Country
When you move to a new country like Canada, you’re not just changing your address — you’re stepping into a completely different social, cultural, and emotional world. It’s very common for newcomers to Canada to experience loneliness and isolation, even when surrounded by people. You might find yourself missing the comfort of familiar faces, your native language, local traditions, and the simple daily interactions that made you feel connected back home.
Here are a few reasons why loneliness in Canada is such a frequent part of the immigrant and newcomer experience:
- Loss of Familiar Support Systems: Leaving family, friends, and your community behind means losing the people you naturally turned to for comfort and support.
- Cultural Differences: Canadian culture may be very different from what you’re used to. The way people interact, express emotions, or build friendships might feel unfamiliar, making it harder to connect.
- Language Barriers: If English or French isn’t your first language, even simple conversations can feel stressful and isolating.
- Fear of Rejection: Many newcomers fear being judged or misunderstood, which makes it harder to start new friendships.
- Adjusting to a New Routine: Adapting to new schedules, work environments, and daily tasks can be overwhelming, leaving little energy for socializing.
Recognizing that these emotions are a normal, natural response to life in a new country is the first step toward healing, building connections, and supporting your mental well-being.
Now that we understand why loneliness happens, let’s look at how it can emotionally affect newcomers and immigrants in Canada.
Loneliness and Its Emotional Impact on Newcomers in Canada
- Sadness and Hopelessness
- Lack of Motivation to Socialize
- Disconnection from Your Identity
- Homesickness
- Anxiety in Social Situations
- Feeling Isolated Even in Crowds
These emotional struggles, if left unaddressed, can lead to mental health challenges for newcomers and immigrants such as anxiety, depression, or low self-esteem.
The good news is that loneliness in Canada isn’t a permanent state. With time, support, and practical mental health tools, newcomers to Canada can overcome loneliness, build meaningful connections, and improve their emotional well-being.
10 Ways Newcomers Can Overcome Loneliness and Build Community in Canada
The good news is that many newcomers to Canada have walked this path before you. While it may take time, there are practical, meaningful ways to build relationships and a sense of belonging in your new community.
Here are 10 effective strategies for overcoming loneliness and connecting with others as a newcomer in Canada:
1.Join Local Community Activities in Canada.
Most Canadian towns and cities have community centers, libraries, cultural associations, and local events. These places often host free or low-cost activities like art classes, cooking workshops, and community dinners.
Participating in these programs is a great way to meet new people, practice your language skills, and connect in a relaxed environment.
2. Connect with Other Newcomers and Immigrants
Other immigrants can understand what you’re going through. Look for newcomer groups, settlement services, or multicultural community organizations that host regular meetups. Many areas have cultural associations and religious groups that organize events and social gatherings.
Sharing your story with people who’ve faced similar challenges can offer comfort.
3. Volunteer in Your Local Canadian Community
Volunteering is another meaningful way to meet new people and to make connections. Whether it’s helping at a food bank, animal shelter, seniors’ home, or local charity event, volunteering gives you the chance to meet new people and feel more involved in your community.
It can also be a wonderful opportunity to practice language skills and gain Canadian work experience, which may be helpful for future job opportunities.
4. Take Free Language and Settlement Classes
Improving your English or French skills can open doors to friendships, job opportunities, and greater confidence in daily life. Many community centers and organizations offer free or low-cost language classes.
You might also find workshops in areas like computer skills, resume writing, or cooking — all helpful for social connection and settling into Canadian life.
5. Explore Faith-Based or Spiritual Communities
If spirituality or religion is an important part of your life, finding a faith-based community can be a deeply supportive resource. Churches, mosques, temples, and other places of worship often offer social events, volunteer opportunities, and services for newcomers.
These groups provide a familiar, welcoming space to connect while practicing your beliefs.
6. Join Hobby Clubs and Social Groups in Canada
Think about the activities you loved back home — whether it was sports, photography, hiking, or music. Chances are, there’s a local club or online group in your area where you can continue these hobbies.
Joining these groups is a natural way to meet people with similar interests, making socializing feel more comfortable and meaningful.
7. Reach Out to Neighbours and Coworkers
While it might feel intimidating at first, taking small steps to connect with neighbours or coworkers can ease feelings of loneliness. A simple hello, offering to help, or joining them for coffee can open the door to friendships.
8. Practice Self-Compassion and Patience
It’s important to be kind to yourself during this adjustment period. You’re going through significant life changes, and it’s natural for connection to take time.
Allow yourself to feel sad when you need to, and celebrate small victories as you make progress. Building a support system doesn’t happen overnight — it’s a gradual process.
9. Take Care of Your Mental Health
Regularly check in with yourself emotionally. Notice how loneliness affects your thoughts, mood, and energy. Helpful practices like journaling, mindfulness, and deep breathing exercises can reduce stress and improve mental clarity.
If you find loneliness is becoming overwhelming or leading to depression or anxiety, consider speaking with a mental health professional. Many counsellors, including myself, offer culturally sensitive services for newcomers in Canada and can support you during this transition.
10. Set Simple Social Goals as a Newcomer in Canada
You don’t need to make dozens of friends right away. Start with small, achievable goals — like attending one community event this month, introducing yourself to a neighbour, or joining a group for newcomers.
Little by little, these efforts build the foundation for lasting connections and a sense of belonging.
Moving to Canada and building a new life is a brave, beautiful journey — and you don’t have to face it alone. By taking small steps and reaching out to others, you’ll gradually find people, places, and experiences that make you feel at home.
Rediscovering a Sense of Belonging in Canada
One of the most beautiful things about Canada is its diversity. The country is home to people from countless backgrounds, languages, and cultures, creating a welcoming environment for newcomers.
While loneliness is a natural part of starting over in a new country, it doesn’t have to define your experience. By reaching out, building community, and embracing new experiences in Canada, you can gradually rediscover a sense of belonging in your new home.
The connections you build as a newcomer in Canada will slowly become part of your daily life, offering the warmth, friendships, and sense of community you long for.
Final Thoughts from a Mental Health Counsellor
As a mental health counsellor supporting immigrants and newcomers, I want to remind you that adjusting to life in Canada takes time. You have the strength, resilience, and ability to build new friendships, find supportive spaces, and create a meaningful life in Canada. Take it one step at a time, be patient with yourself, and remember that your story matters.
If you ever feel overwhelmed or unsure of where to turn, reaching out for professional support is a brave and positive choice. Culturally sensitive counselling can offer a safe, supportive space to explore emotions, build coping strategies, and grow confidence in navigating your new environment.
- Supporting Immigrants in Canada: Mental Health Support
- Effective Strategies for Managing Stress and Anxiety
- Burnout Recovery: Signs You’re Burned Out & How to Heal
Zarrin Ghaferi is a Registered Counselling Therapist (RCT) and a Canadian Certified Counsellor (CCC) at ClearMind Counselling Clinic. She supports adults facing anxiety, depression, stress, trauma, and interpersonal challenges. As an immigrant, she also understands the emotional struggles of newcomers and helps them navigate identity and settlement stress. Zarrin provides culturally sensitive services and takes a person-centered, strength-based approach, integrating CBT, CPT, DBT, ACT, Solution-Focused, and Narrative Therapy to empower clients in their mental health journey.