“Graduation = Unemployment?” Canada’s Class of 2025 International Students Face the Toughest Graduation Season Ever
2025年上半年，加拿大正迎来一场前所未有的国际学生毕业潮。根据加拿大移民部（IRCC）数据推算，今年六月有30至40万名留学生完成学业，创下历史新高。这支庞大的“Z世代留学大军”，正面临一场现实考验：求职市场持续收缩、签证政策收紧、心理健康风险激增。
教育繁荣背后的阴影：资源紧张与心理危机
作为全球第三大留学目的地，加拿大的国际学生人数在2023年底已突破104万人，其中安大略省占比高达43%。仅多伦多大学、约克大学和怀雅逊大学三校就招收了超过15万名国际学生。
然而，在教育产业蓬勃发展的背后，却隐藏着资源分配严重失衡的现实。《环球邮报》2023年12月的调查指出，加拿大部分高校的心理咨询师与国际学生比例高达1:1900，远高于加拿大心理健康协会所建议的1:1200标准。
多伦多大学心理咨询中心内部数据显示，过去几年心理咨询量增长了约3倍。
康考迪亚大学2024年的一项研究也显示，受访留学生中有55%存在中重度抑郁风险，50%出现持续性焦虑症状。值得注意的是，许多学生因语言障碍及心理健康“羞耻文化”的影响，选择隐忍不言或转向非专业渠道，导致干预时机延误。
就业冰河期来袭：毕业不是终点，而是另一场硬仗
在全球经济疲软与本地青年就业率下降的双重夹击下，国际学生在加拿大求职愈发艰难。加拿大统计局（StatsCan）数据显示，2023届国际学生中，仅35%在毕业半年内找到与专业相关的工作，而疫情前的2019年，这一比例为52%。
与此同时，签证与工签政策的变化使毕业生的前景更加复杂。自2024年起，留学生每周工作时间被限制为最多24小时，许多学生因此失去了主要收入来源。而PGWP（毕业后工签）审批周期因积压而平均延长至12周以上，移民律师指出, 这可能使部分毕业生在身份断档期间被迫离境。
一位多伦多大学的中国硕士毕业生分享道：“我投了300多份简历，只收到过不到10次面试邀约。”她补充说：“这让我每天都在怀疑，自己是否真的值得继续留在这里。”
校园与社区自救：从个人战斗到集体疗愈
近几年，在高校心理服务资源紧张的背景下，一些学校和学生群体积极尝试了自助与互助的方式缓解焦虑。
- 麦吉尔大学的 Peer Support Centre（同伴支持中心） 由受过培训的学生志愿者组成，定期为同伴提供倾听与非临床情绪支持，深受国际学生欢迎。
- 约克大学与其他高校通过平台如 WellTrack、keep.meSAFE 和 YIFeel 等，提供多语言心理支持服务，使用率在近年明显上升，尤其在期末、假期前后更为频繁。
- Reddit 及其他社交平台上，国际学生群体的交流日益活跃，有关“毕业焦虑”、“签证困境”与“身份转型”的话题讨论显著增加，反映出在线社群逐渐成为重要的情绪出口。
- 多伦多大学的部分院系也开始尝试由学生社团主导的小组对话、互助支持圈等非正式机制，帮助毕业生应对“身份过渡期”的情绪挑战。
与此同时，多个全国性心理健康组织也在努力扩展语言与文化适应性：
- Jack.org 正在开展多元文化青少年心理倡导项目。
- Kids Help Phone 已上线普通话、粤语、印地语、乌尔都语等多语言服务渠道，覆盖国际学生常用语言，部分热线服务支持即刻接入翻译员。
这些努力虽仍无法完全取代专业心理治疗服务，但在现实资源有限的条件下，已成为连接、倾听与希望的“基层入口”，为留学生提供了实用而温暖的心理支持路径。
走出焦虑：六条温馨小贴士
一、 接受情绪波动，理解变化曲线
理论依据：Kübler-Ross变革曲线（Change Curve）
心理学家 Elisabeth Kübler-Ross 在研究重大人生转折（如失业、离别）时发现，人类在面对不确定性时常经历“否认—愤怒—讨价还价—抑郁—接受”五个阶段。毕业亦是如此。
小建议：
尝试写一份“情绪日记”。例如：
- “今天我对未来感到迷茫，有些逃避。”
- “看到同学找到工作，我感到焦躁和羞愧。”
- “我知道这些情绪是正常的，但它们并不定义我是谁。
二、建立社会连接，缓解孤独感
理论依据：归属需求理论（Baumeister & Leary, 1995）
“归属感”是人类最基本的心理需求之一。研究表明，缺乏社交支持是年轻人抑郁和焦虑的重要诱因（Cigna, 2018）。
小建议：
尝试组建“功能性互助群体”，例如：
三、拆解焦虑来源，设定具体行动
理论依据：认知行为疗法 CBT（Beck, 1976）
CBT指出，模糊的焦虑和负面自动思维会导致“灾难化想象”。将其具体化、结构化，是恢复掌控感的第一步。
小建议（扩展）：
制定“90天过渡计划”，按阶段拆解任务：
| 时间段 | 任务类别 | 实际行动举例 |
| 第1–30天 | 信息准备 | 每天申请两份职位，完善LinkedIn资料 |
| 第31–60天 | 能力提升 | 每周完成一门在线课程，参加行业讲座 |
| 第61–90天 | 路径调整 | 评估是否继续升学、转职或考虑回国方案 |
四、 运用积极心理学，重建意义感
理论依据：Seligman的PERMA模型（Positive Psychology, 2011）
Martin Seligman 提出幸福的五维模型，其中“意义（Meaning）”是维持心理韧性的重要来源。
小建议：
进行“三件好事”练习，每天睡前写下：
- 今天我做了一件让我感到成就的事？
- 今天有什么人或事让我感到温暖？
- 明天我期待的一个小目标是什么？
五、调整日常节律，稳定心理状态
理论依据：行为激活疗法（Behavioral Activation, Martell et al., 2001）
该疗法认为，行动先于情绪，“先动起来，再等待动力”是恢复的关键。
小建议：
设定并坚持以下“日常三件事”：
- 起床时间固定（如每天8:30）
- 每天吃至少一顿热饭
- 每天散步或出门15分钟，即便只是买杯咖啡
六、识别心理症状，及时寻求帮助
理论依据：APA《DSM-5》抑郁与焦虑障碍标准
若你持续两周以上出现以下症状，请立即寻求专业帮助：
- 睡眠紊乱或彻夜失眠
- 情绪持续低落、注意力难以集中
- 对生活失去兴趣，频繁自我否定
- 出现自伤或结束生命的念头
部分可用资源：
- 校内心理健康中心：多数高校提供8–12次免费心理咨询，建议毕业前预约
- 康福心理健康协会（HongFook）：提供中文服务，部分支持OHIP覆盖
- 协群社区服务中心（SEAS Centre）
- 加拿大心理健康互助中心（MHMH心理成长平台）
毕业不是终点，而是身份转型的起点
用心理学的语言说：人生的每一次转型，都是意义重建的机会。
正如心理学家维克多·弗兰克尔所说：“人在任何处境中都能选择自己的态度，而这种选择，正是通往自由与尊严的第一步。”
文章数据来源：
IRCC（2024）、StatsCan（2023）、The Globe and Mail（2023）、Toronto Star（2024）、Concordia University心理健康研究（2024）、加拿大高校公开报告等。
【作者马美霖】前中央电视台记者，心理健康领域资深从业者。现任加拿大华人心理健康促进会会长兼爱美纳国际心理健康咨询中心创始人，拥有十余年在本地英文及中文心理健康机构担任志愿者、顾问及董事的丰富经验。目前在多伦多大学攻读心理咨询专业硕士学位。
【免责声明】
本文仅为心理健康科普之用，不构成心理评估、诊断或治疗建议。如您正在经历严重情绪困扰，请联系注册心理治疗师、家庭医生或拨打24小时心理热线寻求帮助。
【Meilin Ma’s Column】
“Graduation = Unemployment?” Canada’s Class of 2025 International Students Face the Toughest Graduation Season Ever
In the first half of 2025, Canada is witnessing an unprecedented wave of international student graduations. According to estimates based on data from Immigration, Refugees and Citizenship Canada (IRCC), 300,000 to 400,000 international students will complete their studies this year—a record high. This massive “Gen Z study-abroad army” now faces a tri-fold challenge: a shrinking job market, tighter work visa policies, and sharply rising mental health risks.
The Shadow Behind Education Boom: Resource Strains and Mental Health Crises
Canada is the world’s third-largest study destination. By the end of 2023, it hosted over 1.04 million international students, with Ontario accounting for 43%. Just three universities—University of Toronto, York University, and Ryerson University—enrolled more than 150,000 international students combined.
Yet behind this booming education sector lies a stark disparity in resource allocation. A December 2023 investigation by The Globe and Mail revealed that some Canadian universities have a ratio of one psychologist to 1,900 international students—far exceeding the 1:1,200 ratio recommended by the Canadian Mental Health Association.
The University of Toronto’s counseling center reports that demand for counseling has risen sharply in recent years, with anxiety, depression, and cultural identity issues now among the top concerns.
Concordia University’s 2024 study revealed that 55% of surveyed international students are at moderate-to-high risk for depression, and 50% experience persistent anxiety. Significantly, many students resist seeking help or turn to non-professional resources due to language barriers and mental health stigma, leading to delays in receiving support.
A Glacial Job Market: Graduation Is Not the Finish Line, but Another Battle
The job hunt has become increasingly difficult for international graduates, squeezed between global economic slowdowns and falling youth employment rates. Statistics Canada reported that only 35% of international students who graduated in 2023 secured jobs related to their field within six months—a sharp drop from 52% in 2019.
Visa and work-permit changes since 2024 have complicated matters further. International students are now limited to a maximum of 24 work hours per week, cutting off many from their primary income sources. Additionally, the processing time for the Post-Graduation Work Permit (PGWP) has averaged over 12 weeks due to backlog. Immigration lawyers warn this delay could force some graduates to leave Canada if their status lapses.
One University of Toronto graduate shared:
“I’ve sent out over 300 resumes but received fewer than ten interview invitations. It makes me question every day whether I’m worth staying here.”
Peer and Community Support: From Individual Battles to Collective Healing
With campus mental health resources stretched thin, many students and institutions have turned to peer- and community-based support:
- McGill University’s Peer Support Centre is staffed by trained student volunteers offering non-clinical, empathetic listening—well-received by international students.
- York University and other schools now use platforms like WellTrack, keep.meSAFE, and YIFeel to offer multilingual psychological support, seeing noticeably increased usage during exam periods and school breaks.
- Online forums such as Reddit have seen a surge in discussions about “graduation anxiety,” “visa issues,” and “identity change,” indicating social media has become a vital emotional outlet.
- Some University of Toronto departments have launched student-led “graduation support groups” and “peer circles” to offer nonjudgmental space for transitioning identities during the graduation period.
At the national level, organizations have also responded by expanding culturally sensitive services:
- Jack.org is running multicultural mental health advocacy programs.
- Kids Help Phone now offer support in Mandarin, Cantonese, Hindi, Urdu, and more, with some services enabling live translation.
While these efforts cannot replace formal therapy, they serve as critical “frontline access points” for connection, listening, and hope—providing practical and warm mental-health pathways for international students.
Six Gentle Tips to Manage Anxiety: Practical, Research-Based Advice
- Accept Emotion Fluctuations—Understand the Change Curve
Theory: Elisabeth Kübler-Ross’s Change Curve (“Denial—Anger—Bargaining—Depression—Acceptance”) describes the typical emotional phases in major life transitions. Graduation fits this pattern.
Tip: Keep an “emotion journal.” Write down notes like:- “Today I feel lost and a little avoidant.”
- “Seeing friends find jobs makes me anxious and ashamed.”
- “I know these feelings are normal—they don’t define me.”
- Build Social Connections—Ease Loneliness
Theory: Baumeister and Leary’s Belongingness Theory emphasizes that a sense of belonging is a fundamental human need. Lack of support fuels anxiety and depression.
Tip: Create a “functional support group.” For instance:- Find two peers also job-hunting to form a “resume review group.”
- Meet weekly online to share progress, practice interviews, and support each other.
- If peers aren’t available, explore Meetups or LinkedIn groups to find industry peers.
- Break Anxiety Down with a 90-Day Action Plan
Theory: Cognitive Behavioral Therapy (CBT, Beck, 1976) teaches that structuring vague worries into concrete tasks restores a sense of control.
Tip: Map out a “90-day transition plan” by phase:
| Period | Focus | Sample Actions |
| Days 1–30 | Job Applications | Apply for 2 positions per day, update LinkedIn |
| Days 31–60 | Skill Building | Complete one online course each week |
| Days 61–90 | Plan Adjustment | Assess next steps—grad school, career change, or return home |
- Use Positive Psychology to Reclaim Purpose
Theory: Martin Seligman’s PERMA model highlights “Meaning” as a pillar of well-being.
Tip: Try the “Three Good Things” exercise before bed:- What did I accomplish today?
- What warmed my heart?
- What am I looking forward to tomorrow?
- Restore Daily Rhythms—Stabilize Your Mood
Theory: Behavioral Activation (Martell et al., 2001) advises action first, mood second.
Tip: Commit to these daily basics for 21 days:- Get up at the same time (e.g., 8:30 am)
- Eat at least one hot meal
- Spend 15 minutes outdoors—even a coffee run counts!
- Recognize Mental Health Warning Signs—Seek Help Promptly
Theory: APA’s DSM‑5 criteria for depression and anxiety outline risk markers that warrant professional intervention.
Tip: If you experience any of the following for two weeks or more, reach out:- Persistent insomnia or extreme fatigue
- Prolonged low mood or inability to focus
- Loss of interest, self-blame, or self-harm thoughts
Support services:
- University counseling centers (8–12 free sessions; book early!)
- Hong Fook Mental Health Association (Cantonese/Mandarin; some OHIP coverage)
- SEAS Centre
- Mental Health Mutual–aid Hub Canada
Final Thought
“Graduation isn’t an endpoint—it’s the beginning of your next transformation.”
In psychological terms, every transition is a chance to redefine meaning. As Viktor Frankl famously wrote:
“We may not always choose our circumstances, but we can always choose our attitude—and therein lies our freedom and dignity.”
Data Sources: IRCC (2024), StatsCan (2023), The Globe and Mail (2023), Toronto Star (2024), Concordia University mental-health study (2024), Canadian university reports.
【About the Author】Former CCTV journalist and a seasoned professional in the field of mental health. She is currently the President of the Canadian Chinese Mental Health Promotion Association and the founder of Ameena International Mental Health Counselling Psychology Centre. With over a decade of experience serving as a volunteer, advisor, and board member in both English and Chinese-speaking mental health organizations in Canada, she is now pursuing a master’s degree in Counselling Psychology at the University of Toronto.
Disclaimer: This article is intended for general psychoeducation. It does not substitute formal mental health evaluation, diagnosis, or treatment. If you’re experiencing significant emotional distress, please consult a Registered Psychotherapist, your physician, or a 24/7 mental health hotline.
