Moving to a new country is hard. Feeling lonely, tired, worried or sad in the first months is very common. Getting help is normal in the US, and many people see a therapist.
Call or text 988, or chat at 988lifeline.org. It is the 988 Suicide and Crisis Lifeline: free, confidential, 24 hours a day. Spanish is available, and interpreters for many other languages. You can call for yourself or for someone you are worried about. In immediate danger, call 911.
Therapist or counselor: talks with you regularly, often weekly. Titles include psychologist, licensed clinical social worker (LCSW) and licensed professional counselor (LPC).
Psychiatrist: a medical doctor who can diagnose and prescribe medicine.
Your primary care doctor: a good first step. They can check your health, prescribe some medicines and refer you.
Most plans must cover mental health care in a similar way to other medical care. Before you book:
Call the number on your insurance card, or check the app, and ask for in-network behavioral health providers.
Ask the therapist's office: "Do you take my insurance? What will I pay per session?"
Some therapists do not take insurance. They may give you a receipt (a superbill) to send to your plan for partial payment.
Search your insurance directory or online therapist directories. Filter by language, culture, gender and topic, such as anxiety, family or trauma.
Many therapists offer a short free phone call first. Ask how they work.
It is fine to change therapists if it does not feel right.
Video sessions are common and may be easier to fit around work or school.
Students: your school's counseling center is often free or low cost.
Workers: many employers have an Employee Assistance Program (EAP) with a few free, confidential sessions. Ask HR or check your benefits site.
Community health centers and community mental health centers: sliding fees.
University training clinics: supervised trainees at lower prices.
SAMHSA National Helpline: 1-800-662-4357, free, for finding mental health and substance use services.
Refugees and survivors of torture or violence: ask your resettlement agency about specialized programs.
Keep a daily routine, get daylight and movement, sleep regularly, and talk to people from home and here. Winters can feel long and dark in many states; tell your doctor if your mood drops every winter.
Waiting until things feel very bad. Early help works better.
Thinking therapy will be shared with your employer or school. It is confidential, with narrow safety exceptions.