Immigration Stress and Fear of Separation: Caring for Your Mind
Worry about immigration, family separation or safety can keep the body in constant alert. It is a normal reaction to a stressful situation, not a sign that something is wrong with you.
Signs you may notice
- Constant fear or feeling on guard
- Trouble sleeping or nightmares
- Headaches, stomach pain or a tight chest
- Irritability or feeling numb
- Worry about children, work or what could happen
What can help
- Keep routines for meals, sleep and play
- Make a family support plan with trusted contacts
- Get legal information only from licensed attorneys or accredited representatives, not "notarios"
- Limit time on news and social media
- Stay connected with trusted community, faith and friends
- Therapy can help. You do not have to share your immigration status to get care
When to reach out
If fear or stress is affecting your sleep, health, work or children, talk with a counselor. Many providers in the Sanar directory offer free or low-cost sessions.
Free worksheets
Download free, bilingual worksheets you can use at home or bring to a session.
See free worksheetsFrequently asked questions
What signs should I notice?
Constant fear or feeling on guard; Trouble sleeping or nightmares; Headaches, stomach pain or a tight chest; Irritability or feeling numb; Worry about children, work or what could happen.
What can help?
Keep routines for meals, sleep and play; Make a family support plan with trusted contacts; Get legal information only from licensed attorneys or accredited representatives, not "notarios"; Limit time on news and social media; Stay connected with trusted community, faith and friends; Therapy can help. You do not have to share your immigration status to get care.
When should I look for help?
If fear or stress is affecting your sleep, health, work or children, talk with a counselor. Many providers in the Sanar directory offer free or low-cost sessions.
Where can I find help in Spanish in Oregon?
Use the Sanar Network directory to find bilingual and culturally responsive providers in Oregon, or read our resource guide for crisis lines, therapy, addiction help and health insurance by county.
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