Coping with Anxiety Amid Political Changes

Whether it is my client who has been waiting for his green card for the past seven years, the client who recently got naturalized, the one whose papers are in process to finally reach permanent residency, or even the one who received a court date to appeal their case—the shock, fear, and anxiety seem to have crossed all bounds.

These emotions are not isolated incidents but a collective experience shared by many within immigrant communities. The sources, personal anecdotes, and news all point toward the recent policy shifts that have heightened concerns about deportation, family separation, and discrimination, leading to increased anxiety and stress among immigrants. It is heartbreaking to witness how policies and political discourse can dictate a person’s sense of safety, stability, and even self-worth.

I have seen the impact firsthand—the sleepless nights, the constant fear of “what if,” the exhaustion from navigating a system that often feels stacked against them. Regardless of one’s immigration status, the uncertainty alone is enough to take a toll on mental health. However, no matter what the political climate says, know this: you are valued, you are valid, you are not alone, and you matter.

Understanding the Impact

The implementation of stricter immigration policies has had profound effects on mental health. According to a study published in SSM - Qualitative Research in Health (2023), the rhetoric and actions associated with these policies have exacerbated stress and anxiety among immigrant populations. Fear of detention and deportation, uncertainty about one’s legal status, and concerns over family separation contribute to heightened psychological distress, including symptoms of depression, post-traumatic stress disorder (PTSD), and chronic anxiety.

Many immigrants feel as though they are constantly on edge—whether it's worrying about a knock on the door, a sudden policy shift, or an unexpected court summons. For undocumented immigrants, this anxiety is even more intense, as they often feel forced to live in the shadows. Studies have shown that restrictive immigration policies can lead to adverse mental health outcomes, including an increase in suicidal ideation, substance use, and avoidance behaviors due to fear of deportation (Martinez et al., 2015, Ornelas et al., 2020).Even those who have gained legal status or are in the process of doing so are not immune.

The trauma of uncertainty lingers, and even minor bureaucratic delays or changes in government leadership can reignite old fears. The stress of constantly proving one’s right to exist in a country can be mentally and emotionally exhausting. For those with family members still navigating the system, survivor’s guilt and worry add another layer of distress. With all these challenges, how can immigrants cope? How can they find peace amidst uncertainty? Addressing anxiety in this context requires proactive and intentional approaches.

Here’s how:

Strategies for Coping

1. Seek Community Support

   Isolation exacerbates anxiety, and many immigrants feel alone in their struggles. However, finding a support system can provide emotional relief and practical resources. Local immigrant rights organizations, cultural community centers, and faith-based groups can offer guidance, solidarity, and a sense of belonging. As highlighted by Teen Vogue, community involvement can be instrumental in navigating these challenging times. Knowing that others understand and share similar struggles can be incredibly validating and comforting.

   
   

   What you can do:

• Reach out to advocacy organizations that provide legal aid, emotional support, and policy updates.

• Attend local meetings or online forums for immigrants.

• Form peer support groups where individuals can share their experiences, resources, and encouragement.

• If safe, participate in peaceful activism or awareness campaigns to advocate for immigrant rights.

2. Educate, Share Resources, and Allow Conversations to Happen.

Understanding your rights is one of the most empowering things you can do. Fear often stems from the unknown, and misinformation can further heighten stress. Educating yourself and others on available protections, legal options, and mental health resources is a vital step toward feeling more in control.

What you can do:

• Educate family members and friends about their rights, including what to do if confronted by immigration officials.

• Share resources within your community so that others have access to the support they need.

• Stay informed through reliable sources such as immigrant advocacy groups, legal aid organizations, and reputable news outlets.

• Have open conversations with loved ones about fears and concerns instead of internalizing them alone.

  
  

  3. Prioritize Mental Health

  Chronic anxiety can take a serious toll on both mental and physical health. It’s essential to integrate self-care practices that help regulate stress levels.

  
  

  What you can do:

  
  

• Mindfulness Practices: Deep breathing, meditation, and grounding exercises can help calm the nervous system. Focus on the now, bring yourself back to the present by practicing mindfulness (e.g., 54321 technique, body scans, progressive muscle relaxation).

• Physical Activity: Exercise releases endorphins, which are natural mood boosters. Even a short walk can help clear the mind.

• Creative Outlets: Art, music, writing, or any creative expression can provide emotional relief and a sense of control.

• Seek Professional Help: Therapy can be life-changing, especially when working with professionals experienced in immigrant mental health issues. If financial barriers exist, look for community organizations offering low-cost or free counseling services. Check out resources like Open Path that offer out-of-pocket fees for a lower fee rate.

  
  

  4. Stay Informed, But Set Boundaries

  While it’s important to be aware of policy changes and legal updates, constant exposure to distressing news can increase anxiety. Doomscrolling or over-consuming negative media can leave individuals feeling hopeless and overwhelmed.

  
  

  What you can do:

  
  

• Designate a specific time each day or week to check immigration news instead of constantly refreshing social media.

• Follow reputable sources that provide factual, non-sensationalized information.

• Balance news consumption with uplifting or neutral content.

• Know Your RightsKnowledge is power. Understanding legal rights can provide a sense of control and help individuals navigate difficult situations with confidence.What you can do:

• Keep important documents in a safe and easily accessible place.

• Memorize key phone numbers in case of emergencies.

• Have a safety plan in place, including knowing whom to call for legal support if needed.

• Utilize resources like the ACLU and National Immigrant Justice Center for guidance on legal protections and advocacy.

Conclusion

Navigating anxiety amid political changes is a formidable challenge for immigrant communities, but resilience is built through connection, education, and self-care. By fostering supportive networks, prioritizing mental health, staying informed while setting boundaries, and understanding legal rights, individuals can find stability even in uncertain times. Seeking help is a sign of strength, and numerous organizations are dedicated to supporting immigrant communities through these challenges. Please note again, you are not alone in this journey. You are seen. You are heard. And you matter. References:

Martinez, O., Wu, E., Sandfort, T., Dodge, B., Carballo-Dieguez, A., Pinto, R., Rhodes, S. D., Moya, E., & Chavez-Baray, S. (2015). Evaluating the impact of immigration policies on health status among undocumented immigrants: a systematic review. Journal of Immigrant and Minority Health, 17(3), 947–970. https://doi.org/10.1007/s10903-013-9968-4

Ornelas, I. J., Yamanis, T. J., & Ruiz, R. A. (2020). The health of undocumented Latinx immigrants: What we know and future directions. Annual Review of Public Health, 41, 289–308. https://doi.org/10.1146/annurev-publhealth-040119-094211

SSM - Qualitative Research in Health. (2023). The Psychological Impact of Restrictive Immigration Policies on Immigrant Mental Health. Retrieved from https://www.sciencedirect.com/science/article/pii/S2666560323000221

Teen Vogue. (2023). How to Cope with Fear and Anxiety Around Trump’s Immigration Crackdown. Retrieved from https://www.teenvogue.com/story/how-to-cope-with-fear-and-anxiety-around-trumps-immigration-crackdown