Free Mental Health Support in Ontario for Newcomers: OSP Therapy, Farsi Counselling and Crisis Lines

Moving to a new country is one of the biggest changes in a person's life. Many newcomers, especially women who carry family, work and settlement responsibilities at the same time, feel anxious, exhausted or isolated. This is a normal response to a very large change, and support is available in Ontario. This guide explains the main free and low-cost options, how to reach them, and what to ask for. It is general information, not medical advice. Programs and phone numbers can change, so confirm details with each service.

Where do I start if I am struggling?

You do not need to be in crisis to ask for help. A simple way to begin is to choose one of three doors: a free therapy program for anxiety and depression (OSP), a counselling agency for newcomers that offers your language, or a helpline that can point you to the right service. You can also speak to your family doctor or a walk-in clinic doctor. If you do not have a doctor yet, our OHIP and health care guide explains how to get covered and find one.

Ontario Structured Psychotherapy (OSP): free therapy for anxiety and depression

Ontario Structured Psychotherapy is a publicly funded program that offers cognitive-behavioural therapy (CBT) to adults aged 18 and older who have symptoms of depression or an anxiety-related concern. According to Ontario Health, it is free. Ten regional networks across Ontario run it, and you can ask your doctor for a referral or self-refer through the website of your area's network.

After a short assessment by a trained mental health professional, you are matched with a format. Options include BounceBack (phone-delivered workbooks with coaching), a phone-based self-help guide with weekly therapist sessions, internet-based CBT with a therapist, and individual or group therapy. Most people start with self-led resources and move to more intensive therapy if needed. OSP is not suitable for everyone, for example people with more complex needs, and the assessment will help decide the right level of care. Language availability differs by network, so ask your regional network directly which languages it offers.

Counselling in Farsi for newcomers in Toronto and York Region

COSTI's Family and Mental Health Program offers counselling to newcomers and racialized communities, in person or virtually, for individuals, couples and families. Its approaches include cognitive-behavioural therapy, trauma-informed therapy and emotionally focused therapy, and it also runs a mindful meditation group for anxiety and depression. According to the Toronto Central Health Line listing, services are available in several languages, including Farsi/Persian, with fees on a sliding scale. It serves the City of Toronto and York Region, accepts self-referral, and can be reached at 416-244-7714 (Monday to Friday) or famcounselling@costi.org. Listings can change, so ask about current availability, fees and language when you call.

If you live outside Toronto and York Region, ask your local settlement agency or community health centre about counselling in your area. You can also use the Farsi-speaking settlement services directory we published to find agencies that work in Farsi.

ConnexOntario: one free call to find the right service

If you are not sure which service fits, ConnexOntario helps people find mental health, addiction and problem gambling services across Ontario. It is free, confidential and open 24 hours a day, every day. You can call 1-866-531-2600, text CONNEX to 247247, or use live chat on connexontario.ca. Its website states that phone support is offered in many languages. Tell the worker which language you prefer when you call.

If you or someone you know needs urgent help

• If your safety or someone else's is at risk right now, call 9-1-1.
• For suicide crisis support, call or text 9-8-8 at any hour. The line is available 24 hours a day, every day.
• If you are experiencing abuse or violence at home, the Assaulted Women's Helpline offers free, confidential crisis counselling 24 hours a day at 1-866-863-0511 (toll-free) or 416-863-0511 (GTA), and #SAFE (#7233) on some mobile networks. It says it serves women in many languages. Ask for interpretation in Farsi when you call.

Practical tips for your first appointment

• Write down in advance what you have noticed, such as sleep, appetite, worry, mood or physical tension, and how long it has lasted.
• Say clearly which language you want to use, and ask whether an interpreter is available.
• Ask what the service costs, how long the wait is and whether sessions are online or in person.
• Bring your Ontario health card if you have one, but ask before you book, because some community programs do not require it.
• It is acceptable to try a different counsellor if the first one does not feel like a good fit.

Why community also matters

Professional support and community support work best together. Isolation makes stress heavier, while regular contact with people who understand your journey helps rebuild confidence and routine. At the Ontario Immigrants Association (OIA), a community organization for immigrant women in Ontario, our Mental Health and Empowerment program area includes resilience and psychology workshops, women's confidence circles, yoga and meditation, and art therapy-style creative sessions, offered in English and Farsi. These sessions are peer and educational community programming. They are not a substitute for clinical care from a licensed professional.

If you would like regular, welcoming company alongside professional support, explore our programs and 6-month membership at ontarioia.ca. You do not have to build your new life alone.