When I first arrived in the UK 9 years ago as an International Medical Graduate (IMG), a combination of culture shock, visa concerns, financial anxiety, and new responsibilities hit me hard.
Fortunately, I had a supportive community at the University where I was doing my Masters. It made a lot of difference.
But one moment really stood out.
A colleague of mine, an IMG Doctor just like me, whom we’d all describe as very upbeat, jolly and “resilient,” shared with me how she suddenly slipped into severe depression.
What really caught her off guard was the diagnosis—Seasonal Affective Disorder (SAD). Coming from a place where it’s summer all year round, she found the long, dark UK winters overwhelming. The lack of sunlight affected her mental health in a way she hadn’t expected.
This wasn’t an isolated case.
Another colleague, a brilliant physician, struggled with low moods but couldn’t accept that he was depressed.
But after a GP visit revealed a massive Vitamin D deficiency, just six weeks of treatment brought him back to his old self.
Being an immigrant is a risk factor for mental health issues, yet the healthcare system often misinterprets these signs due to cultural differences in presentation.
This week, on World Mental Health Day, these memories hit hard. For IMG doctors, mental health isn’t just about job stress—it’s about juggling two (or more) worlds and a range of hidden challenges.
Here are a few key stressors we face:
Cultural Boundaries:
Navigating different cultural expectations while delivering care is exhausting, especially when you are new. The pressure to assimilate while staying sharp can wear you down.
Visa and Immigration Issues:
The constant anxiety of losing your visa or not securing ILR is overwhelming. Many of us live with this ticking clock every day.
Financial Responsibilities:
It’s not just about providing for ourselves—we’re also supporting families back home. Managing finances across borders adds constant stress.
Dependents:
Whether it’s extended family back home or here, the mental toll of ensuring their well-being while juggling work is significant.
These challenges can easily lead to burnout, and many of us fall through the cracks when it comes to mental health support.
Here’s what has worked for me:
1. Go for a walk daily—A simple walk clears my thoughts and gives me space to breathe.
2. Write daily—It helps me process emotions and stay grounded.
3. Lean on community and family—They’ve been my lifeline during tough times.
4. Pray and Meditate
5. Have a clear financial plan—Reducing financial anxiety has lifted a huge weight off my shoulders.
So, as we mark World Mental Health Day this month, let’s remind ourselves that it’s okay to seek help, set boundaries, and take time to breathe. We can’t keep showing up for others if we don’t show up for ourselves first.
P.S. What is the one simple thing that makes the biggest difference to your mental health?
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