Find mental health resources for immigrants and refugees

رواني روغتیا څه شی ده؟

Mental health is about your feelings, how you think, and how you act. It is an important part of your overall health. It can even affect your physical health. Good mental health helps you deal with daily life, make good choices, and handle stress.

ډیری شیان ستاسو پر رواني روغتیا اغیزه کولای شي. د یو کډوال په توګه، تاسو ممکن د مختلفو ننګونو سره مخ شئ چې کېدای شي ستاسو پر احساس اغیزه وکړي. په متحده ایالاتو کې د ژوند سره د ځان عادت کول کېدای شي د ستړیا یا یوازیتوب احساس درکړي. شاته د تاوتریخوالي پریښودل یا د کورنۍ او د خپلي کلتوري ټولنې څخه ليري کیدل هم کېدای شي ستاسو پر احساس اغیزه وکړي.

When to consider getting help

رواني روغتیا ستاسو د فزیکي روغتیا په څیر مهمه ده. درملنه کېدای شي ستاسو سره د ښه احساس کولو او ستاسو د ژوند د کیفیت په ښه کولو کې مرسته وکړي.

It may be time to seek support if:

• تاسو ډیری وختونه د خپګان یا اندیښنې احساس کوئ
• You are unable to cope with daily tasks
• تاسو د خوب یا خواړو په ډول کې بدلونونه تجربه کوئ

There is help out there for you. It can be hard for some people to talk about their feelings, especially if it is not something you did in your home country. It is okay to need help and not something to be ashamed of.

د-درملنې-ډولونه

رواني روغتیا دوه ډوله عمومي درملنه لري:

• Therapy includes psychotherapy or ‘talk therapy’ but there are many different types. You can speak to a therapist by yourself or in a group.
• Medication is often prescribed in combination with therapy. Medication can help manage symptoms of mental health disorders.

Who can offer treatment?

د خدماتو چمتو کونکي چې په متحده ایالاتو کې د رواني ناروغیو درملنې لپاره روزل شوي شامل دي:

• Primary care providers are licensed to treat general health problems and can prescribe medication.
• Psychiatrists are medical doctors licensed to check for mental health problems, provide therapy, and prescribe medications.
• Psychologists are professionals licensed to test mental health problems and give therapy. Psychologists cannot prescribe medications.
• Social workers are licensed to assess and treat mental health problems.
• Counselors and therapists are licensed to provide therapy.
• Peer specialists are professionals who have experienced mental health conditions and are trained to offer emotional support.

Mental health professionals may work with specific groups, such as refugees or children. They may also be trained in specific areas and may focus on depression, addiction, or trauma. Many offer services that are culturally sensitive and some can provide support in languages other than English.

رواني روغتیا خدماتو موندلو څرنګوالی

کېدای شي د سمي رواني روغتیايي مرستې د موندلو لپاره وخت ونیسي مګر تاسو انتخابونه لرئ. تاسو کولای شئ د دې له لارې مرسته ومومئ:

• Primary care doctor. They can check your mental health and refer you to specialists. Your health insurance may cover help.
• Friends and family. They might know good resources or professionals.
• Local resettlement agencies if you get ORR benefits as a refugee, asylee, or other eligible immigrant. They offer special support for immigrants.
• Community and religious organizations. These places often have mental health resources.
• School or college. They often provide student mental health services.
• Workplace programs. Check if your employer offers an Employee Assistance Program (EAP).
• Public library. Use them for information and local service recommendations.

همداراز تاسو کولای شئ په آنلاین بڼه خدمات او چمتو کونکي وپلټئ:

Find help

See a list of mental health providers near you.

Search now

سمدستي مرسته

It may take some time for you to get an appointment with a mental health provider. Here are ways to find support and care for yourself in the meantime.

• Reach out for support. Talk to your family or friends or someone you trust who can listen to you and offer support.
• Practice deep breathing exercises. Take slow, deep breaths to help calm yourself down. Try the 4-7-8 method. Breathe in for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.
• Do an activity you enjoy. Do something that will make you feel better, such as going for a walk, journaling, or listening to music.
• Be healthy. Eat balanced meals, stay hydrated, avoid alcohol, and aim for 7-9 hours of sleep each night to support your mood and energy levels.
• Call or text a crisis hotline.
• Join a support group.

Crisis hotlines

د بحران هوټ لاینونه د هغو خلکو لپاره وړیا ملاتړ وړاندیز کوي چې احساساتي بحران تجربه کوي. دوی ستاسو معلومات پټ ساتي او له هیچا سره یې نه شریکوي. دوی معمولا د ورځې په ټولو ساعتونو او د اونۍ په هره ورځ کې شتون لري. دا ټول ټلیفونونه د مشاورینو لخوا کارکونکي دي چې د اوریدلو او مرستې چمتو کولو لپاره روزل شوي. ځینې ​​​​یې په څو ژبو کې ملاتړ وړاندیز کوي.

Most of these lines also have an option to chat online. Visit their website to check. If you are texting any of these lines, texting “hello” should connect you to someone.

Call 911 if you are in immediate danger. Tell the operator you are having a mental health emergency. Learn more about how to call the police.

Peer support groups

Peer support groups are with people who have had similar experiences. In these groups, people get the chance to share their experiences and get support from people in their community.

• Immigrants Rising Wellness Support Groups are for undocumented groups, including Black, LGBTQ+, and Latinx individuals.
• NAMI Connection Support Groups are free and for anyone with a mental health condition.
• NAMI Family Support Groups are free and for family members who have loved ones with mental health conditions.

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