Staying Well

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Migrant workers face unique challenges that can affect their well-being. Balancing demanding work schedules, adjusting to a new culture and workplace, and limited access to healthcare can make staying healthy and well difficult. As you adapt to life in Canada and Whistler, it's important to make sure you stay healthy, look after your physical and mental wellbeing, make friends and connections.

Culture shock

Reacting to changes in lifestyle, workplace and culture are normal, and everyone reacts a little differently. It's called culture shock and is totally normal - so don't be surprised if you experience some of the following things, and don't worry.

The best way to describe culture shock is the Stress overload you may feel when you enter a different culture with unfamiliar (new) surroundings and conditions, including, meeting new and unexpected things, as well as things missing.

Culture = the new ways of life or doing you are meeting - these ways can be cultural, body language, names, behaviours, laws and pretty much anything else.
Shock = your physical and emotional reaction when familiar/comforting characteristics of your own culture are missing. The excitement of experiencing a new culture may delay your reaction, but when you meet (to you) illogical, not understandable, offensive, or even hostile aspects of the new way of life, or when you don't have enough language or other ability to get cultural understanding quickly enough to adapt to these differences - this is culture shock.

Stress results from having to organize your life in new surroundings: often we can’t communicate what we want, and can’t read the cultural “clues”. This is a normal reaction to a new environment where you are no longer ‘in control’ as you have been at home, when you don’t know what the right thing is, can’t read the signals, and feel not comfortable

Culture shock can happen when you think you know what to expect. Real culture shock can happen in places you expect to be similar - it's the build up of many tiny things that can push you over the edge. It’s not just all the snow, or the different way the buses work, or the names for things. It's much, much deeper than that.

Culture shock makes socializing, learning, and generally functioning in the new culture more difficult.

What does culture shock feel like?

Culture shock includes many possible emotions, from excitement & interest to frustration, depression and fear of the unknown. People are very different in how much culture shock affects them, but almost everyone is affected by it somehow.

Symptoms can include:

feeling bored
withdrawing from regular activities (e.g. spending lots of time reading; avoiding contact with Canadians - because it's too challenging)
feeling isolated or helpless
sleeping a lot or tiring easily
feeling irritated over delays and other minor frustrations
suffering from various body pains and aches
longing to be back home
criticizing local customs/ways of doing things for no reason

Check out these videos to see how immigrants and temporary foreign workers experienced culture shock in Canada..

Becoming Labrador follows some women and men as they arrive as temporary foreign workers to make a new life for themselves in Canada.
My first 150 days shows a multigenerational immigrant family’s experiences over their first 150 days in Canada. (See the trailer).

In Whistler and the Sea to Sky, you may experience specific challenges due to the climate, your work and the environment..

Feeling Sad or Tired During Winter (Seasonal Depression)

In Canada, winter days are short and dark. There is less sunlight, and it gets cold. This can make people feel very tired, sad, or have no energy. This is called seasonal depression, and it is very common. You may feel more emotional or find it hard to get out of bed in the morning.

Changes in Diet and Nutrition

In your home country, you may be used to eating fresh, home-cooked meals. In Canada, many people eat fast food or packaged food, especially when working long hours. This can cause weight gain, low energy, or stomach problems. It is important to try to eat fruits, vegetables, and balanced meals.

Not Sleeping Enough Due to Work Schedules

Migrant workers often work long hours or different shifts (early morning or late night). This can make it hard to sleep well. Not getting enough sleep can affect your health, your mood, and your ability to focus at work.

Feeling Lonely and Missing Family

Being far from family and close friends can make you feel alone, homesick, or stressed. You may miss special celebrations, your language, or your culture. It can be hard to meet new people, especially if you are shy or not confident in your English language skills.

Healthy Eating & Nutrition

Eating healthy food helps you stay strong, feel good, and have energy for work. But many migrant workers find it hard to eat healthy in Canada.

Some people eat a lot of fast food or packaged food (like frozen meals or instant noodles) because it is quick and easy. But eating too much of this kind of food can lead to weight gain, low energy, or health problems like diabetes or high blood pressure.

You can get help with food and nutrition from local medical services including your doctor if you need:

Healthy eating
Food guide
Food labels - know what's in your food, make informed food choices by, comparing and choosing food products more easily. avoiding a food product in case of a food allergy or intolerance
Call 8-1-1 to get free health information and advice.

Dealing with loneliness and emotional well-being

Moving to a new country is a big change. You may feel worried, tired, or lonely. You might miss your family, your home, and your language. You may also feel pressure from work or have trouble communicating in English.

All these things can make your mind feel heavy or sad, and it’s normal to feel this way. Some people feel anxious (nervous) or even depressed (very sad or low energy). These feelings are common, and support is available.

You do not have to go through it alone.

Some Ways to Feel Better

Talk to Someone

Sometimes, just talking can help. Talk to someone who's also knows what it's like to move to a new country; perhaps a new friend, or a work colleague. There are groups for newcomers or people from the same culture (check WMN or contact Yami, Barbora, Steph). Sharing how you feel can reduce stress.

Move Your Body

Exercise can help your brain feel better. You do not have to go to a gym. Even a short walk every day or stretching at home can help reduce stress and make you feel more relaxed. See the lists above for sports clubs etc

Get Vitamin D in winter

In winter, there is less sunlight in Canada, which can make you feel tired or sad. Add in long nights, less sun and a long winter (many months..) which can be very different from your home country. Vitamin D helps your body and mind. You can take it as a small pill or drops. You can find it at any pharmacy or grocery store.

Call 811 for Help

For non-emergency health advice and information, you can call 811 any time of day. You will talk to a nurse, and they can answer questions, guide you to good health information or help you connect with mental health support in your area. This service is free, and usually interpreters are available if you'd like to speak in your own language. Connect with 8-1-1 for personalized assistance.

Mental Health Support Services in Sea to Sky

Whistler Community Services Society (WCSS): This organization offers counseling services to help with stress, sadness, or anxiety. You may pay a small fee depending on how much money you make, or it may be free. Visit WCSS Mental Health Services

Here to Help BC: This website has information about mental health in different languages. It covers topics like stress, depression, family issues, and more. Visit Here to Help BC

Staying Active

Exercise is not only good for your body, but helps your mental wellbeing too. Physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed and less anxious. It also boosts energy and getting exercise will help you sleep better. Not only that, it is fun and can bring you new connections with friends, colleagues and locals in your new community.

So take a dance class, go hiking, or join a soccer team. Find a physical activity you enjoy, or try something new, and just do it. Join local sports groups, clubs and activities. Below we've included some links to start you off, and give you some ideas..

In Whistler...

Meadow Park Recreation Centre has many affordable programs.
For local clubs and associations, see the local municipality listing
Whistler Multicultural Network (WMN) runs regular workshops, wellness and fitness activities for newcomers and immigrants.

In Squamish...