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How to Deal With Anxiety While Waiting for IRB or CBSA Decisions
Hello everyone,
I hope you’re finding a bit of peace today, even if things feel heavy. I wanted to start a discussion that I believe many people quietly struggle with but rarely talk about openly — the anxiety that comes while waiting for IRB hearing dates or CBSA updates.
Whether you’re waiting for your refugee hearing, a PRRA decision, or simply fearing the next phone call from CBSA, the emotional pressure can feel overwhelming. Sleepless nights, constant overthinking, and that feeling of not being in control — it’s something almost every refugee claimant experiences at some point.
So let’s talk about it, honestly and without judgment.
Why the Waiting Period Feels So Hard
The period between submitting your claim and receiving a decision is filled with uncertainty. Most people worry about:
Helpful Ways to Manage Anxiety During the Process
Here are some practical, gentle tips that many people in similar situations have found helpful:
1. Create a routine
A structured routine — waking up at the same time, eating at regular hours, going for a walk — helps bring stability when life feels unpredictable.
2. Limit how much you read online
Too much immigration content can fuel fear. Stick to trusted sources and avoid drowning in random stories that may not apply to you.
3. Talk to someone you trust
A friend, a community support worker, or even a forum like this can give emotional relief. Keeping fears bottled up makes them bigger.
4. Stay busy with productive activities
Volunteering, taking free online courses, improving language skills — these all help shift your mind away from constant stress and make you feel prepared.
5. Keep your documents organized
Knowing your paperwork is ready removes a huge amount of pressure when IRB or CBSA asks for something.
6. Avoid imagining worst-case scenarios
The mind exaggerates things when we’re scared. Try focusing on what you can control instead of imagining every possible negative outcome.
7. Practice simple calming techniques
Even small things help:
8. Remember you are not alone
Thousands of people across Canada are dealing with the same fear and waiting period. This community is here to support you.
A Reminder You Might Need Today
Waiting does not define your future.
A delay does not equal a denial.
And feeling anxious doesn’t mean you’re weak — it means you’re human.
You’ve already shown great courage by coming this far.
If you feel comfortable, please share:
Looking forward to your thoughts — and thank you for supporting others who are on the same journey.
I hope you’re finding a bit of peace today, even if things feel heavy. I wanted to start a discussion that I believe many people quietly struggle with but rarely talk about openly — the anxiety that comes while waiting for IRB hearing dates or CBSA updates.
Whether you’re waiting for your refugee hearing, a PRRA decision, or simply fearing the next phone call from CBSA, the emotional pressure can feel overwhelming. Sleepless nights, constant overthinking, and that feeling of not being in control — it’s something almost every refugee claimant experiences at some point.
So let’s talk about it, honestly and without judgment.
Why the Waiting Period Feels So Hard
The period between submitting your claim and receiving a decision is filled with uncertainty. Most people worry about:
- Will my hearing go well?
- What if CBSA calls me?
- Will I be asked to submit more documents?
- What if my claim is refused?
- How long will everything take?
Helpful Ways to Manage Anxiety During the Process
Here are some practical, gentle tips that many people in similar situations have found helpful:
1. Create a routine
A structured routine — waking up at the same time, eating at regular hours, going for a walk — helps bring stability when life feels unpredictable.
2. Limit how much you read online
Too much immigration content can fuel fear. Stick to trusted sources and avoid drowning in random stories that may not apply to you.
3. Talk to someone you trust
A friend, a community support worker, or even a forum like this can give emotional relief. Keeping fears bottled up makes them bigger.
4. Stay busy with productive activities
Volunteering, taking free online courses, improving language skills — these all help shift your mind away from constant stress and make you feel prepared.
5. Keep your documents organized
Knowing your paperwork is ready removes a huge amount of pressure when IRB or CBSA asks for something.
6. Avoid imagining worst-case scenarios
The mind exaggerates things when we’re scared. Try focusing on what you can control instead of imagining every possible negative outcome.
7. Practice simple calming techniques
Even small things help:
- Deep breathing
- Light exercise or stretching
- Listening to calming sounds
- Writing your thoughts in a notebook
8. Remember you are not alone
Thousands of people across Canada are dealing with the same fear and waiting period. This community is here to support you.
A Reminder You Might Need Today
Waiting does not define your future.
A delay does not equal a denial.
And feeling anxious doesn’t mean you’re weak — it means you’re human.
You’ve already shown great courage by coming this far.
If you feel comfortable, please share:
- How you cope with the stress
- What helped you during your waiting period
- Any advice for someone who is currently struggling
- Your own experience with IRB or CBSA processing times
Looking forward to your thoughts — and thank you for supporting others who are on the same journey.