Fear, Family, and Survival: What Every Immigrant Needs to Know Right Now
This Fear Is Real, and It’s Heavy
There’s a shift happening right now. You can feel it, at work, in group chats, in the pit of your stomach when you see a news headline or an unmarked vehicle driving too slow down your block. For many immigrants and Latino families, it feels like something is coming. And honestly, that fear isn’t coming out of nowhere.
With ICE activity ramping up and political rhetoric getting louder and more hateful, many people are bracing themselves. Some are checking in on family more often. Others are making emergency plans in silence. But all of it has one thing in common: our nervous systems are running on high alert.
If you’ve felt more anxious lately, had trouble sleeping, or find yourself snapping more easily, this is your body responding to stress. This is what survival mode looks like. And I want to remind you, none of this is your fault.
This Is What Collective Trauma Looks Like
I’ve sat with many clients, immigrants, children of immigrants, people who feel caught between systems that never truly protected them. I see the same thing over and over. People are trying to be strong for everyone else, even as they quietly break inside.
What’s happening now isn’t just political. It’s deeply personal. It evokes memories of displacement, of running, and of never fully belonging. And when the threat feels close again, the trauma can resurface in full force.
You might notice:
More anxiety or racing thoughts
Feeling frozen or overwhelmed by decisions
Panic attacks or trouble breathing
Constant worry about your family’s safety
Emotional exhaustion that doesn’t go away
These responses are not weaknesses. They are human reactions to chronic uncertainty and fear. And they deserve care.
Ways to Protect Yourself and Your Peace
You are not powerless, even if the system wants you to feel that way. Here are some steps you can take right now to support your mental and emotional well-being:
Get informed, but don’t get consumed
Stay connected to reliable immigration advocacy organizations that share accurate updates. But take breaks from the news cycle. Your nervous system was not built to carry this 24/7.
Know your rights
It doesn’t matter what your status is—you still have rights. Learn what to do if ICE shows up, how to refuse a search, and how to protect your family. Keep emergency contacts written down. Share them. Empower your loved ones with knowledge.
Make a safety plan without shame
Having a plan is not inviting bad things to happen. It’s giving yourself a lifeline. Talk to your family about what to do in case of an emergency. Keep documents together. Know who can step in to help if something goes wrong.
Reconnect with your body
Fear lives in the body. So does safety. Find ways to ground yourself through breathing, prayer, movement, or stillness. Even five minutes of calm is a radical act of resistance.
Talk to someone who understands
You don’t have to hold this all by yourself. Whether it’s therapy, a trusted friend, or a spiritual guide, give yourself space to speak it out loud. Your pain deserves to be witnessed and held.
Exit Plan: What to Consider If You’re Thinking About Leaving the US
For some people, the fear has reached a point where staying doesn’t feel safe anymore. Whether you’re undocumented, a mixed-status family, or even a citizen who feels betrayed by the system, it’s okay to think about leaving.
Making an exit plan is not dramatic. It’s not giving up. It’s a way of reclaiming your power and protecting your peace. Here are some things to think through if you’re considering this step:
1. Research countries that align with your values
Look into places where you can live safely, legally, and with dignity. Mexico, Canada, Portugal, and parts of Latin America or the Caribbean are common destinations for immigrants exploring this option.
2. Review your legal rights and dual citizenship options
If you or a parent were born in another country, you may be eligible for citizenship by descent. Many Latin American countries offer this. Now is the time to look into it.
3. Secure important documents
Keep your passport, birth certificates, immigration paperwork, degrees, and financial records in one place. Make digital and physical copies. These are your tools for freedom.
4. Think about your long-term safety and sustainability
Make sure you have access to healthcare, housing, and income if you go. Some people work remotely or start small businesses abroad. Others connect with diasporic communities that offer support and housing leads.
5. Talk it through with a trusted therapist or advisor
Leaving is a big decision—emotionally, logistically, and spiritually. Therapy can be a space where you process the grief, fear, and hope that comes with migration. Even the idea of leaving can bring up old wounds. You don’t have to carry that alone.
If You’re an Ally, Now’s the Time to Show Up
If you’re someone who has the privilege of not worrying about deportation or family separation, this is your moment to take action. Speak up. Donate. Share resources. Educate yourself and others. This isn’t about pity, it’s about power. Stand beside those who live in fear every day, and help shift the weight.
You Are Not Alone. You Are Not the Problem. You Are the Light.
If you’re reading this and your heart is beating a little faster, I want you to know you’re seen. There’s nothing wrong with you for being scared. But you don’t have to stay in that place.
My therapy practice offers a space where immigrants, children of immigrants, and Latinx clients can come exactly as they are. You don’t need to explain your story from scratch. I see the bigger picture. I hold space for the complexity, the fear, and the resilience that runs through our blood.
Let’s take care of ourselves. Let’s protect each other. Let’s keep going.
Need someone to talk to? I’m here.
Text me to schedule a consultation (408) 681-9441
