Focusing on Your Physical and Mental Health After a Major Move
Summary of Key Points:
Engage in regular exercise such as walking, cycling, or joining local sports clubs to stay physically active and explore your new environment.
Focus on a balanced diet with fruits, vegetables, whole grains, and lean proteins, and explore local markets for fresh produce.
Prioritize 7-9 hours of sleep per night and establish a consistent sleep routine so that you have enough energy each day.
Practice mindfulness and relaxation techniques, join community groups for social connections, and continue or find new hobbies to maintain mental health.
Learn about Canada's healthcare system, register for health insurance, and find a family doctor for regular check-ups and medical guidance. Start by scheduling your IME with Panel Physician if you still need one.
Focusing on Your Physical & Mental Health After a Major Move
Moving to Canada—or any new country—can be a long and complicated process. When you finally arrive here, it’s natural that you may feel strained or overwhelmed. Taking care of yourself physically and mentally is vital for ensuring that your first days in your new home country feel healthy, stable, and productive.
We can help. Panel Physician provides key medical services for newcomers to Canada such as immigration medical exams and associated testing, so we know all about the health factors that are most important for recent immigrants and how to improve them. Follow along as we show you how to focus on your physical and mental health after moving.
Physical Health Tips
Relocating to a new country like Canada can be physically demanding. Prioritizing your physical health upon arriving will make it easier to enjoy your new environment to the fullest.
Regular exercise, a balanced diet, and adequate sleep are essential components of maintaining good health. Here are some practical tips:
Regular Exercise
Start with simple activities like walking or cycling around your new neighborhood. It’s a great way to explore and stay active.
Join local sports clubs or community centers where you can participate in group exercises or sports.
Set a regular exercise schedule. Even 30 minutes a day can make a significant difference.
Balanced Diet
Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into your diet.
Explore local markets to find fresh and nutritious produce.
Avoid processed foods and sugary drinks whenever possible—these might be cheap, but they aren’t good for you and can lead to health problems in the future.
Adequate Sleep
Aim for 7-9 hours of sleep each night.
Establish a regular sleep schedule to help your body adjust to the new environment—try going to bed and waking up at the same time each day, at least during the week.
Create a comfortable sleeping environment, free from noise and light disturbances. If you can’t make adjustments to your space, try earmuffs and a sleep mask, which you can get from most pharmacies or department stores.
Mental Health Strategies
Adjusting to life in a new country can be mentally challenging. It's normal to feel stressed or anxious.
Incorporating strategies like mindfulness, seeking social connections, and maintaining hobbies can make it easier to cope with these feelings. Here are some techniques to help you manage your mental health:
Mindfulness & Relaxation
Practice mindfulness exercises like deep breathing or meditation to stay calm and focused.
Set aside time each day to relax and do something you enjoy, such as reading or listening to music.
Social Connections
Join local community groups or clubs to meet new people and build a support network.
Participate in community events and cultural activities to feel more connected to your new environment.
Learn More: A Guide to Finding Immigrant Organizations In Canada
Maintaining Hobbies
Continue engaging in hobbies you enjoyed before moving. They can provide a sense of continuity and comfort.
Explore new hobbies that are popular in your new community to learn more about the local culture and meet like-minded individuals.
Navigating Canada’s Healthcare Services
Understanding and accessing healthcare services in any new country can be daunting. However, Canada provides a wide variety of public healthcare services, and understanding how to access them is an essential step for ensuring your well-being as a newcomer.
Here's how you can navigate these services effectively:
Understanding the Healthcare System
Learn more about how the healthcare system works in Canada, including public health insurance. Public health insurance in Canada is administered differently by each province or territory, while work and personal health insurance can provide extended coverage for additional services.
Identify the nearest clinics and hospitals to your home and learn about their services. Some hospitals are well-known for specialists in certain areas. You’ll also want to learn where your nearest emergency room is in case of an accident or urgent situation.
Learn More: 10 Things You Can Do to Help Adjust to Life in Canada As a New Immigrant
Registering for Health Insurance
Ensure you register for your provincial health insurance plan as soon as possible. You can register for OHIP here (the Ontario Health Insurance Plan).
Understand what services are covered and what additional insurance you might need. OHIP covers:
Family doctor appointments
Walk-in clinic visits
Emergency room visits
Required medical tests and surgeries
Learn more about what OHIP covers here.
Finding a Family Doctor
Research and find a family doctor or general practitioner in your area by contacting their office and asking whether they are currently accepting new patients.
When you find a family doctor who is taking on new patients, schedule an initial check-up to discuss any health concerns and get routine screenings.
Good Health Is the Foundation for Successful Transitions
Remember, adapting to a new environment takes time. Taking care of your physical and mental health is a significant step towards a smooth transition when you arrive in Canada and begin your new life.
Panel Physician is here to support you in this journey with our medical expertise and resources. Book your immigration medical exam with us if you still need one so that you can submit a complete immigration application and start planning your next steps.
