Doberman.Media I spoke with Yegor Burtsov, a clinical social psychologist, about how to maintain your mental health when your familiar world has come crashing down—and you find yourself in a new country, a new culture, and a new role. If you’re a queer migrant from the CIS (or simply someone whose move has disrupted your routine), read on: this isn’t an easy read, but it’s helpful.
This article is part of the series “Health and Rights: A Media Series on the Well-Being of LGBTI People, the Community, and the Right to Health in the Context of Migration.” The project focuses on the health and rights of LGBTI people who face challenges when moving to other countries. In this series, we discuss access to medical care, HIV prevention, mental well-being, and discrimination in the healthcare system, as well as how migration affects quality of life and a sense of safety within the community.
Why Moving Isn't Just a "Change of Address"
Moving is stressful. Really stressful. Losing your bearings, leaving your routine behind, and having to start over. Everyone knows that moving to a new country can bring anxiety, loneliness, and even depression.
"Migration is usually accompanied by intense anxiety, feelings of loneliness, and sometimes even depression. And this is a normal human reaction to stress.", – говорит Егор.
The World Health Organization (WHO) notes that migrants and refugees are exposed to greater risk the development of anxiety disorders, depression, and PTSD compared to the general population / World Health Organization
In addition, studies show that socioeconomic, linguistic, and cultural barriers, precarious status, and discrimination all exacerbate / OUP Academic
For queer migrants, there’s an additional layer: identity, the search for a safe space, often fleeing persecution or discrimination at home, and now a new environment where they must remain vigilant.
Where to Find Support: Support as the First Line of Defense
Yegor recommends: First and foremost, acknowledge that you're in a stressful situation. It's not a weakness—it's a fact.
“The first thing you can—and probably should—do is reach out for support. How can you reach out for support if you’re in the process of migrating? … Staying in touch with friends, family, or support groups—even online—significantly reduces feelings of isolation.”
He emphasizes that online communication is important when no one is physically nearby.
Additionally: The WHO notes that being part of a community with similar experiences (“community support”) reduces the risk of mental health deterioration. World Health Organization For queer migrants, this may mean: finding a welcoming environment, an LGBTQ+ community in the host country, support groups for migrants, and charitable services.
Grounding and Activation Techniques: Not Magic, But They Work
Sitting around and waiting for things to work themselves out is an option, but it’s not a good one. Yegor shares some techniques you can put into practice right away:
- muscle relaxation, meditation, physical activity, creativity
- If you can't seem to get out of bed in the morning, let yourself lie in bed a little longer, but then do something small that brings you joy (for example, make a good cup of coffee or go for a walk in the park)
“… try to focus on the things you enjoy … This sets off a process that stimulates your brain and helps you cope with depression.”
Research confirms that, among migrants, interventions aimed at increasing resilience, creative activities, and physical activity are effective. Cambridge University Press & Assessment
It’s also important to note that a hobby isn’t just a form of entertainment. It’s a way to socialize, a way to feel like you belong with “people like me,” a way to develop language skills through context (if you’re in a new country), and a way to build additional support networks.
Hobbies, Goals, and Self-Awareness: What's Next
Yegor advises: think back to your old hobbies (yes, the ones you’ve long since forgotten) or find some new ones. This isn’t about “throwing yourself into something”; it’s part of the recovery process.
He suggests asking yourself the following questions on a regular basis:
- Why did I move here? What do I want to build?
- What are my expectations and motivations?
- What does having control over my life mean to me?
This kind of reflection helps reduce anxiety and doubts.
Scientific evidence confirms that a sense of purpose, meaning, and belonging contributes to greater mental resilience. (Although there are fewer studies specifically on migration.)
If you’re a queer migrant, it’s important to include the context of your identity and experiences. For example, your goal might be safety, self-acceptance, or a life free from fear. Or it might be contributing to your community.
Professional help + support groups: for those who don't want to "handle it on their own"
Yegor emphasizes that seeking professional help is not a sign of weakness, but a sign of sound judgment. In particular:
- look for a psychologist or psychotherapist who friendly Regarding the LGBTQ+ community
- Online and offline forms are available
- Support groups: You can just show up, listen, and find your footing. You don't have to "give it your all" right away.
Studies show that migrants often face difficulties accessing mental health care (due to language, culture, and immigration status) and need culturally sensitive services. BioMed Central
Important: Support groups provide a sense of belonging and help reduce isolation. This is especially true for queer migrants, who may find it difficult to find their place in a new environment.
Your safety is your responsibility
Yegor concludes with a piece of advice that many people overlook: “Avoid toxic relationships; listen to yourself.” He reminds us to ask ourselves: “How do I feel around this person? How do I feel in this group?” If the discomfort persists, it’s worth finding a different environment.
This is especially important when you are both queer and an immigrant: there is an added risk of misunderstanding, stigma, and vulnerability. Creating a safe environment is not a luxury—it’s a necessity.
To sum up: What to Do Right Now
Check your security: Your environment, your social circles, your contacts—all of these things matter.
Let's face it: moving is stressful, and you have every right to feel anxious, lonely, or sad.
Look for a support: connections with people (even online), communities, friends, and family.
Get started: Even small steps—physical activity, coffee at your favorite spot, a hobby.
Come back to yourself: What did I love? What do I want? What kind of life do I want?
Ask for help: Being a professional and having a support group isn't a sign of weakness.
Try listening to this and our other podcasts on your favorite platforms on the go, at the gym, at work or while relaxing:
0 comments
Enter your email and we will send you a one-time code. No passwords or accounts.
Code sent to
If the email doesn't appear in your inbox within a few minutes, check your spam, junk, or promotions folder, as some email services may mistakenly place automated messages there