How to talk about mental health with children after moving?

Moving to a new city—especially to another country—can often be challenging for a child. A new school, language environment, culture, and friends can cause emotional stress, sadness, and anxiety. At the same time, parents, preoccupied with organizational issues, sometimes forget about their child's inner world. This article will help you prepare to talk to your children about mental health, provide them with support, and teach them to overcome the emotional challenges that arise after moving to Calgary.

1. Parent preparation: your inner state

Before starting a conversation with your child, it is important to check your own emotional well-being:

  • Stability: find a time when you are calm and not distracted.
  • Information preparation: familiarize yourself with the basics of child psychology, stages of development, and difficulties of adaptation.
  • Support for yourself: discuss your own experiences with friends, a psychologist, or in support groups for immigrant parents.

2. Determining age characteristics

2.1 Preschoolers (3–5 years old)

  • Perception of the world through play; the child may express anxiety in the form of aggression or refusal to play.
  • Use games and favorite characters to show how heroes cope with change.

2.2 Younger schoolchildren (6–11 years old)

  • Begin to understand the logic of moving, but experience fear of new circumstances.
  • Use books and fairy tales that illustrate stories of moving and adaptation (e.g., The Kissing Hand).

2.3 Teenagers (12–17 years old)

  • There is a search for identity and a desire for social belonging.
  • Open dialogue, active listening, and nonjudgmental support are key.

3. Conversation strategies

3.1 Choosing the time and place

  • A session without distractions (toys, screens).
  • A home atmosphere: a walk together, dinner.

3.2 Using open-ended questions

  • “How do you feel when you think about your new school?”
  • “What do you like or fear most about Calgary?”

3.3 Active listening

  • Repeat what you hear briefly: “Are you feeling sad because you miss your friends?”
  • Mirror emotions: “I can see you're upset about the language barrier.”

3.4 Visual tools

  • Emotional scale: pictures of faces with different emotions (happiness, sadness, anger).
  • Book of feelings: the child draws what they feel every day.

4. Practical exercises

4.1 Breathing techniques

  • “Square breathing”: inhale for 4 seconds, pause for 4 seconds, exhale for 4 seconds, pause for 4 seconds.
  • “Blow on the penguin” game: imagine blowing on a small figure to keep it from falling.

4.2 Awareness exercises

  • Body scan: feel your legs, arms, stomach, head.
  • Walk in silence: notice the sounds of nature or the city.

4.3 Developing resistance to change

  • Stories of adaptation: talk about your own experience of moving to a new place.
  • Role-play: imaginary situations of communicating with new acquaintances.

5. Alternative support methods

5.1 School psychologist

  • Most schools in Calgary have psychologists and counselors.
  • Inform the teacher about the child's adaptation difficulties.

5.2 Support groups for children

  • Kentwood-Palisade YouthLink: group art and play therapy.
  • Calgary Counselling Centre: children's adjustment groups.

5.3 Immigrant communities

  • Calgary Catholic Immigration Society: programs for families.
  • Immigrant Services Calgary: youth groups and parent circles.

6. When to seek professional help

6.1 Anxiety triggers

  • Anxiety that lasts longer than 2–3 weeks.
  • Constant fear and refusal to participate in usual activities.

6.2 Significant decline in academic performance

  • Sudden drop in grades, unwillingness to go to school.
  • Conflicts with classmates or teachers.

6.3 Somatic symptoms

  • Frequent headaches, stomachaches without medical explanation.
  • Sleep and appetite disturbances.

6.4 Risky behavior

  • Aggression, self-harm, suicidal thoughts.
  • Alcohol or drug use without a doctor's prescription.

7. Tips for parents and guardians

  1. Be a role model: demonstrate self-regulation skills and openness to conversation.

  2. Spend time together: family rituals, walks together.

  3. Support your child's interests: clubs, sports, creativity.

  4. Look for like-minded people: other Ukrainian families who have gone through the adaptation process.

  5. Check in regularly: short daily conversations about emotions.

Talking about mental health with your child after moving to Calgary requires a sensitive approach, patience, and knowledge of age-specific characteristics. By creating an environment of trust, using simple tools, and involving specialists when necessary, you will help your child adapt, overcome anxiety, and grow confident in a new city.