When you’re a migrant, there’s so much you try to adjust to—new accents, new systems, new ways of doing things. But something many of us aren’t prepared for are the microaggressions—those subtle, everyday comments or behaviours that, while often unintentional, can leave you feeling out of place, judged, or simply not welcome.
I’ve experienced them myself, and so have many of the women I support in counselling. Over time, these small moments can take a real toll on your mental and emotional wellbeing.
What Are Microaggressions?
Microaggressions are small, often unintentional slights or comments that carry a negative message—usually about someone’s race, culture, language, accent, or identity.
They’re often disguised as a joke or a compliment, but the impact can feel like a small cut. And when those cuts happen again and again, they can really hurt.
Examples of microaggressions include:
- “You speak English so well!” (implying it’s surprising someone like you could)
- “Where are you really from?” (as if you don’t belong here)
- Laughing at your accent or trying to imitate it
- Avoiding pronouncing your name properly because it’s “too hard”
- Assuming you don’t understand how things work here
- Questioning your qualifications or intelligence because you studied overseas
These comments might seem harmless to some—but they can leave you feeling dismissed, othered, or simply not good enough.
How Microaggressions Affect Mental Health
Being on the receiving end of microaggressions can make you feel like you’re always on guard—like you have to explain yourself, prove yourself, or hide parts of who you are to fit in.
Over time, this can lead to:
- Anxiety or social withdrawal
- Lowered self-esteem
- Feelings of shame or confusion
- Chronic stress or exhaustion
- Disconnection from your cultural identity
- Depression or isolation
This is especially hard when you’re already trying to adapt to a new country, support your family, and rebuild your life.
So, What Can We Do? Practical Strategies for Migrants
If you’ve been affected by microaggressions, please know: it’s not your fault, and you’re not being too sensitive. Your feelings are valid, and your experience matters.
Here are some strategies that can help:
🧠 Acknowledge what happened
Give yourself permission to name it. It wasn’t “just a joke” if it made you feel small or unseen. You’re allowed to feel hurt or frustrated.
✋ Set boundaries (if you feel safe to do so)
You can say things like:
- “I’d appreciate it if you didn’t comment on my accent.”
- “Actually, I am from here.”
- “I know you didn’t mean it that way, but that was hurtful.”
You don’t owe anyone a full explanation, and your comfort matters.
📖 Keep a journal
Writing things down can help you make sense of the experience, release emotion, and notice patterns.
🤝 Find your community
Connect with other migrants, multicultural groups, or supportive friends who understand what you’re going through. Shared stories can bring strength.
Talk to a mental health professional
Speaking with a culturally sensitive counsellor can give you a safe space to unpack these experiences, understand how they’re impacting you, and build confidence and self-compassion. You don’t have to carry this alone.
As a counsellor who works closely with migrants, I hold space for these stories every day—and I know how powerful it can be to feel heard and supported.
You Belong Here
Australia is beautifully multicultural—but we still have work to do to make every person feel truly accepted and respected. You deserve to feel seen, valued, and safe in your daily life.
Your voice matters. Your story matters. And your wellbeing matters.
If you’ve been affected by microaggressions and want someone to talk to, I’m here to help. Together, we can make sense of the hurt and find your strength again.
Warmly,
Jesica Lule
Counsellor for Migrant Women and Multicultural Mental Health
Jesica Lule Counselling | Brisbane & Online