By Alicia M. Atteberry
The year 2025 has begun with a stressful explosion. The United States is facing one of the most politically divided and uncertain moments in recent history. This uncertainty is especially relevant to the immigrant community, which has become the subject of intense public debate that is often degrading and terrifying. This community is already much more prone to dealing with the separation of their support networks, and those who have had to flee their homes for their own safety now fear being sent back. If you are an immigrant struggling to go about your daily life, you are not alone.
Mental health challenges in immigrant communities
The immigrant community faces many mental health issues specific to their circumstances. Leaving your country of origin, for whatever reason, is a stressful change. If you felt forced to leave, it can also be traumatic. In the new country, citizens treat you like an outsider. Language barriers can create obstacles to employment, basic needs, and social inclusion. Even if you live in an immigrant community that speaks your language and knows your customs, you may feel isolated from mainstream society and denied access to its resources. You may be dealing with the complexities and complications of immigration processes or the daily risks of being undocumented. On top of all this, many immigrants and children of immigrants work multiple jobs or long hours, care for young children, or help elderly family members navigate a new culture and language. Understandably, these added pressures can make you feel overwhelmed.
Unfortunately, many of these same issues also create barriers for immigrants seeking mental health support. The cost, time, and effort to find help may simply be more than you have. Immigrant communities also often have stronger stigmas regarding mental health treatment than the general US population. In the Latino community, for example,
a 2013 study showed a higher rate of “stigma and shame for having a mental illness” that resulted in fewer Latinos seeking help. The fear of being labeled “mentally ill” might be preventing many from getting help, even in extreme circumstances.
The truth is that almost everyone struggles at times. Mental health is very much like physical health: it may require care and practice to maintain, but it is not always under our control. Mental health treatment can often simply consist of getting a little coaching and advice on how to do things like manage your anger, express difficult emotions, create boundaries in relationships, or make the changes you want to make in your life. If there are more serious issues, wouldn't it be better to face that issue and deal with it than to let it take over your life?
There is nothing wrong with seeking help, and if you do, everything will be confidential. Therapeutic relationships, just like those maintained with any doctor, are bound by law to remain confidential, except in extreme circumstances.
Everyday approaches
There are some approaches to managing mental health that you can practice on your own every day:
- Prioritize sleeping and resting. It seems obvious, and is certainly easier said than done, but making sure you get enough sleep is a key ingredient to staying mentally (and physically!) healthy.
- Find a community. One of the strongest indicators of mental health is whether a person believes they have someone they can turn to, even if just to talk. Being part of a church, club, or any type of social group can help you reduce your stress and feel secure.
- Stop to breathe. There is a reason why “take a deep breath” is a common response when someone is upset! Research shows that breathwork can help prevent stress and overwhelm. Breathing will not necessarily stop a full-blown panic attack, but taking the time to breathe can help reduce anxiety and give you a tool to help reset yourself when you get upset.
- The simplest breathing technique is simply to count as you breathe. Get comfortable and close your eyes. Now count as you begin to inhale through your nose and expand your belly, up to 5 or as high as you can. Then count to the same number again as you exhale through your mouth. Do this for about five minutes.
- Take a look at this article to see more breathing exercises.
- Practice mindfulness. Another popular technique for finding mental balance is mindfulness. The term originates from Buddhism, which encourages a practice of mindfulness that can include meditation, but a simple way to begin is to intentionally shift the focus to your senses. Reviewing this list can be another easy way to “stay calm”:
- What can you hear?
- What can you feel?
- What can you smell?
- What can you feel?
- What can you see?
- Exercise whenever you can in a way that you enjoy. Exercise is not always easy to fit into your routine, but it can have huge mental health benefits. There are simple ways to move your body that do not require a lot of time or money.
- If you already do hard physical labor, consider adding a short stretching routine to the beginning and end of your day.
- If you sit all day, set a time every day when you (and someone else?) will play a favorite song and dance.
- If you can, take the stairs instead of the elevator once a day, even if it's just for a couple of floors.
- When you go to the store for just a couple of things, park far from the entrance and consider it an opportunity to walk around and read the bumper stickers.
- If you call someone to catch up, go for a walk while you talk!
- Protect your peace. Now it seems like an inevitable part of our lives, but it has been proven time and time again that Social media has a negative effect on mental health. It is important to keep track of what is happening in the world, but it is just as important to recognize when you are too overwhelmed or upset to process the information you are receiving. Consider making small changes to protect yourself from the negative effects:
- Communicate directly with your friends. A text chat or phone call can be a more satisfying way to get the “social” that you might otherwise get from social media.
- Limit yourself to a certain amount of time each day to spend scrolling. You can even set restrictions on how many hours a day you can use certain applications in the settings of iPhones or with Digital Wellbeing on an Android.
- Consider setting up alerts for the news you really need to know: use Google Alerts to receive an email every time a keyword you choose appears in the news. This way,
More resources
These approaches can help in many cases, but not all. If you are in a situation of severe distress, seek out a mental health professional. Below, we have gathered some additional resources that serve immigrant and Latino communities in the United States:
In Eagan, we always want the best for our community. We work with many clients who have been or currently are victims of abuse, domestic violence, and human trafficking, so we try to connect each client with organizations that can provide support beyond legal assistance. Take a look at this list of more national and local resources in the United States for the immigrant community. Whether you have legal status in the U.S. or not, there is likely an organization near you that offers community resources, advice, or other resources.
If you are in crisis and need immediate assistance, call or text 988 to speak with a crisis counselor in Spanish or English. You can also chat with a counselor at 988lifeline.org
