Newcomer practical steps

A long to-do list in a new language and a new system can feel crushing. Pick one or two tasks a day. Crossing even one thing off counts.

• Ask for help with forms and calls
• Keep one notebook or phone note for everything
• Rest between big tasks

Many communities have organizations that help newcomers with language, jobs, housing and paperwork. Some also offer mentoring with people who arrived before you.

• A caseworker, if you have one
• A library, school or place of worship
• Your local 211 line (U.S.)
• The international office, if you are a student

In your first weeks

• Find the nearest clinic, urgent care and hospital
• Keep copies of important health records with you
• Save emergency numbers: 911 for emergencies, 988 for a mental health crisis

Federally funded health centers adjust their fees based on income and family size. Even if you do not have insurance or cannot afford to pay, they will not turn you away.

• Ask what papers they need to set your fee
• Ask whether they offer mental health care
• Find one near you at findahealthcenter.hrsa.gov

Hospitals, clinics and other health programs that receive federal money must offer language help, like an interpreter or translated papers, free of charge. This comes from U.S. civil rights law.

• Ask for an interpreter when you book
• Ask for papers in your language
• Say “I need an interpreter” and name your language

You can ask for a provider who speaks your language, or for an interpreter. Some people prefer a counselor who shares or understands their culture.

• Add a few things that feel like home: photos, a blanket, music
• Find food shops, including ones with familiar foods from home
• Learn how public transport works, or the safest routes to walk
• Learn your address and how to describe where you live
• Set up a phone plan and internet so you can stay connected

In the U.S., you can dial 211 to reach a local service that connects people with help for housing, utilities, food programs, health care and paying bills. Calls are confidential.

• Ask what help is available in your language
• Have your zip code ready
• Write down names and numbers you are given

Things like sorting trash, tipping, queuing, or how to talk to a landlord are rarely written down. Not knowing them can feel embarrassing, but everyone new has to learn.

• Ask a neighbor or coworker
• Keep a list of “things I learned this week”
• Watch what others do, then ask about what is unclear

• Ask for receipts and copies of all immigration notices
• Do not let anyone keep your original documents
• Keep important documents safe, with copies in another place
• Never sign blank forms or forms with false information

In the U.S., only an attorney or an accredited representative working for an organization recognized by the Department of Justice can give immigration legal advice. A “notario público” is not allowed to give immigration legal help.

The U.S. Department of Justice keeps a list of free (pro bono) legal service providers.

Be careful if someone

• Asks for payment by gift card or money apps for government fees
• Charges you for immigration forms (official forms are free)
• Claims special government connections
• Offers a job that needs money up front
• Promises fast papers or to “skip the line” for money

Real government websites end in .gov. You can report scams to the U.S. Federal Trade Commission at ReportFraud.ftc.gov, or by phone in other languages at (877) 382-4357, press 3.

• Keep receipts for important payments
• Make a simple monthly budget
• Write down what you send home, so you can plan

In some communities, libraries offer English classes and study materials. There are also local literacy and ESL (English as a second language) programs, and free online lessons at USALearns.org.

• Ask at your library or community center
• Ask a community college about adult ESL
• Try free online lessons

• Be proud of every step
• Learn a few key phrases for daily life
• Practice with a language exchange partner
• Watch shows with subtitles

Learning English does not mean giving up your first language. Time in your own language with family and friends lets you rest and be fully yourself.

Children who go to school after migrating tend to have better mental health, so getting them into school soon matters.

In the U.S., a 1982 Supreme Court decision (Plyler v. Doe) says states cannot deny children a free K–12 public education because of immigration status. Schools may not refuse to enroll a child for not having a Social Security number.

• Ask about language support and counselors
• Enroll children and meet the teachers
• Ask for an interpreter at school meetings

When children are ready, talk about feelings like missing home, friends or pets, and worries about the new place. There is no set timeline for working through these feelings.

• “What do you miss most?”
• “What feels hard at school?”
• “What is one thing you like here?”

Shared activities like family walks, meals or bedtime stories rebuild a sense of normal days. Keep showing affection the way your family usually does.

• Bring favorite toys, blankets or books
• Keep bedtime and mealtimes steady
• Keep family traditions

It is common for children to show some stress after a big move. Watch for changes that last or grow.

Young children

• Clinging, stomachaches, irritability
• Going back to earlier behaviors, like bedwetting or thumb sucking
• Nightmares or not wanting to sleep alone

School-age children

• Headaches or stomachaches
• Sudden upset or outbursts
• Trouble sleeping
• Worries about safety

Teens

• Feeling self-conscious or afraid of seeming different
• Pulling away from others
• Risky or impulsive behavior
• Trouble concentrating

Consider talking to a health professional if a child’s stress does not improve within a few weeks, or if they have ongoing aggressive outbursts, serious school problems, pull away completely, struggle with daily routines or talk about suicide.

Kids often pick up a new language faster than adults and may end up translating for the family. This can be a source of pride, but it can also put adult worries on young shoulders.

• Make sure they still have time to play and be kids
• Thank children for helping, but do not rely on them for hard conversations
• Use professional interpreters for health, legal and money matters

• Ask newcomer organizations about job help
• Look for language classes, job programs or community colleges
• Tell people you know that you are looking

In 2019, about 1 in 5 college-educated immigrants in the U.S. were unemployed or working in jobs below their skills, more than U.S.-born graduates. Being educated abroad and limited English both raise the odds.

Losing the status or career you had at home can feel like a real loss. It is okay to grieve it while you build something new.

• Ask whether your field has a process to recognize foreign training
• Keep copies of diplomas and work records
• Keep improving your English, even a little each week
• Volunteer in your field to build local experience

Campus counseling centers often offer free, confidential sessions. Many also run groups for international students. Reaching out early, before things feel bad, works best.

• Ask about academic support, like writing centers
• Save the counseling center and crisis line numbers
• Visit the international student office in your first week

Social support helps protect students from the stress of adjusting. Mixing friends from your own culture with local and other international friends gives you comfort and connection.

• Join a cultural student association
• Study with classmates
• Try a club linked to a hobby

Many international students feel pressure to succeed because of family sacrifice and high costs. That pressure can make it hard to admit you are struggling.

• Be honest with family about challenges
• Remember that rest helps you learn
• Talk to an academic advisor early if you fall behind

USCIS warns that scammers target foreign students with fake universities, threatening calls and attempts to get money. USCIS does not accept payment by gift cards or money apps like PayPal or Venmo.

The International students guide goes deeper into homesickness, money worries, visa stress, belonging and help on campus.

• 988 Suicide & Crisis Lifeline: call or text 988, or chat at 988lifeline.org. Text and chat are also available in Spanish
• Crisis Text Line: text HOME to 741741
• Disaster Distress Helpline: call or text 1-800-985-5990, with interpreters in over 100 languages

• 211 for local services (U.S.)
• A community health center for low-cost care
• DOJ list of free legal service providers

Find A Helpline (findahelpline.com) lists free, confidential crisis lines in many countries. You can search by country and by topic.