Mental-health support

Mental health support is an essential part of settling into Canada. Many newcomers, international students, and families experience stress, anxiety, or grief during the transition to a new country—and help is available, often free or at low cost.

Crisis support: The 988 Suicide Crisis Helpline

If you are in crisis or thinking about suicide, the 988 Suicide Crisis Helpline is available across Canada 24 hours a day, 7 days a week. You can call or text 988 for immediate, free support from a trained responder. Note: In Quebec, crisis services use a different system; calls to 988 are automatically redirected to 1-866-APPELLE (277-3553), or you can text 53 53 53.

The service is bilingual, trauma-informed, and culturally appropriate. Responders listen without judgment and can help connect you to further resources in your community. If your safety is at immediate risk, call 911 instead.

Provincial and community counselling services

Finding local mental health support

Every province and territory offers free or low-cost mental health services. These include walk-in counselling clinics, mental health helplines, and specialized programs. To find services in your area, call or text 211 (available 24/7 in over 100 languages) or visit 211.ca. This service can connect you to free counselling, support groups, and mental health navigation programs tailored to newcomers, and can search by language and service format.

Using your provincial health card

Once you have registered for your provincial health insurance (such as OHIP in Ontario, MSP in British Columbia, or RAMQ in Quebec), you can access free services through your family doctor. A family doctor can assess your mental health concerns, offer basic counselling, prescribe medication if needed, and refer you to a psychiatrist (whose services are covered by provincial insurance). Community health centres also provide free or low-cost mental health services with your health card.

Help for youth and children

Newcomers aged 5 to 29 can call or text Kids Help Phone for free, confidential support 24/7. Call 1-800-668-6868 (toll-free) or text CONNECT to 686868. This service connects you with professional counsellors who understand the experiences of young newcomers.

Settlement agency support

Settlement agencies funded by Immigration, Refugees and Citizenship Canada (IRCC) are among the best entry points for mental health support tailored to newcomers. These organizations understand settlement stress—the emotional and psychological strain of adjusting to a new country—and offer free or low-cost counselling, referrals to mental health professionals, and guidance on navigating Canadian health services.

Settlement workers often have relationships with local therapists, clinics, and community organizations and can help match you with culturally and linguistically appropriate support. Many agencies offer single-session counselling to help with anxiety, emotional wellbeing, and everyday settlement challenges. You can find your nearest settlement agency through IRCC's settlement services page or by calling 211.

What to ask your settlement agency

• Do you offer mental health counselling or have partnerships with counsellors?
• Can you refer me to services in my language?
• What support is available for trauma or past difficult experiences?
• Can you help me register with a family doctor and explain how to access mental health services through the health system?
• Are there support groups for newcomers or people from my country or background?

Employer support: Employee Assistance Programs (EAPs)

If you are employed, your employer may offer an Employee Assistance Program (EAP), sometimes called an Employee and Family Assistance Program (EFAP). This is a confidential, voluntary benefit available to many employees and their immediate family members. EAPs typically provide a set number of free counselling sessions—usually 3 to 6—for issues like stress, anxiety, depression, relationship difficulties, and financial or legal concerns.

EAP counsellors can provide short-term support and referrals to longer-term mental health professionals in your community. Many EAPs offer 24/7 access by phone, and some provide online or video counselling. To find out if your employer offers an EAP, check your employee benefits package, ask your human resources department, or contact your union representative.

Understanding settlement stress

Settlement stress is a normal part of moving to a new country. It includes adjusting to new social norms, building social networks, navigating employment and housing systems, managing language barriers, and sometimes dealing with grief or loss related to leaving home. Studies show that between 16% and 29% of immigrants report experiencing high levels of stress and emotional challenges during their early years in Canada.

Common sources of settlement stress include culture shock, isolation, employment pressure, difficulty with language and credentials recognition, and grief related to separation from family and home. These feelings are valid and normal. Recognizing that you are not alone and reaching out for support early can make the transition smoother.

Other free mental health resources

• Wellness Together Canada: A free online platform offering self-assessment tools, peer support, and resources for mental health and well-being.
• Community organizations: Many nonprofits offer free or sliding-scale counselling, support groups, and workshops specific to newcomers, refugees, or particular cultural or language groups.
• Online therapy programs: Some provinces offer free internet-based cognitive behavioural therapy (iCBT) programs through platforms such as BEACON or Stronger Minds, available to those with a provincial health card.
• Cultural and language-matched services: Organizations like CAMH's New Beginnings Clinic (in Toronto) and many settlement agencies provide trauma-informed counselling in multiple languages for refugees and permanent residents.

Getting started

1. If you are in crisis, call or text 988 right away.
2. Register for your provincial health card as soon as you arrive. This opens access to free mental health services through your family doctor and community health centres.
3. Call 211 (toll-free, 24/7, in over 100 languages) to find settlement agencies and local mental health services near you.
4. Contact your settlement agency to ask about free or low-cost counselling and to understand how to navigate the Canadian health system.
5. Check whether your employer offers an EAP and review the contact information.
6. Reach out to a counsellor, support group, or mental health professional early—you do not need to wait until you are in crisis.