How To Breathe Under All This ICE
Regardless of your beliefs, today’s political climate is emotionally draining and psychologically damaging.
The recent conversations and horrors seen around Immigration and Customs Enforcement (ICE) actions has led to fear, uncertainty, anger, grief, and exhaustion.
We’ve seen hate take on many names and many monstrous forms; we’ve watched brutality and divisiveness transform and take it’s toll on humanity for centuries.
So what’s the true impact of all this breaking news? How do these constant crises impact our mental health? More importantly, how are we supposed to make it through stress that seems so ongoing?
Notice Your Body - You’re In a State of Chronic Stress
For many individuals and families, particularly immigrants, children of immigrants, and mixed-status households, the presence of ICE in the national conversation can create a constant sense of threat.
Even without direct personal encounters, ongoing news coverage, social media, and community stories can activate a chronic stress response.
Living in a prolonged state of fear can affect sleep, concentration, mood, and physical health.
Many people report heightened anxiety, a non-stop feeling that something bad is about to happen, and even panic.
Children and Teens
Children and teens can be especially impacted by uncertainty and instability.
Young people often worry about their own safety, as well as the safety of their parents and caregivers. Kids can be very perceptive, and it is very typical for young ones to observe and absorb the stress of the adults around them, even when no words are spoken.
During traumatic experiences, children and teens may display:
Increased worry or irritability
Trouble focusing in school
Sleep disturbances, nightmares, or bedwetting
Regression to old patterns they grew away from, whether physical or emotional
Feelings of sadness, anger, or helplessness
Young people may not always have the language to explain what they’re feeling, but their bodies and behaviors often tell the story.
Collective Grief, Anger, and Polarization
Beyond those directly impacted, many people are experiencing collective grief. Watching families struggle, communities feel targeted, or loved ones live in fear can bring up feelings of sadness, anger, guilt, or powerlessness, even for those who are not personally at risk.
At the same time, the highly polarized political environment has strained many relationships. Friends, families, and couples may find it difficult to talk about immigration without conflict, leading some to avoid conversations altogether or feel isolated in their beliefs and emotions.
Your Feelings Make Sense! The World Feels Unsafe
It’s important to say this clearly: your emotional response is valid.
Feeling overwhelmed, numb, angry, scared, or deeply sad does not mean you are weak, it means you are a human who is responding to a complex and emotionally charged reality. Nervous systems were NOT meant to be put under this much pressure! It has an impact!
Struggles and mental health difficulties do not require a single traumatic event. Ongoing exposure to fear, uncertainty, and injustice can be just as impactful.
Supporting Your Mental Health During Uncertain Times
While we cannot always control the political climate, we can care for our emotional well-being. Try:
Limiting constant exposure to distressing news and social media
Grounding yourself in your body through breathing, movement, or mindfulness
Staying connected to safe, supportive people
Allowing space for emotions without judgment
Seeking professional support when the weight feels too heavy to carry alone
At Herr-Era, we understand that the world feels like it’s on fire. And while we can’t douse this unpredictable experience for you, we can ensure you that you’re not walking through this alone.
Therapy can be a space to process fear, grief, identity, family stress, and the emotional impact of living in uncertain times - without needing to defend, explain, or minimize your experience.
Take Care of Yourself
At the heart of these events are real people, real families, and real emotional experiences.
No matter where you stand politically, compassion and empathy remain essential. Caring for mental health means acknowledging pain, creating space for healing, and remembering that everyone deserves to feel safe, supported, and seen.
If you or your loved ones are struggling with the emotional impact of today’s immigration climate, support is available - and you don’t have to navigate it alone.