Since taking office in January 2025, U.S. President Donald Trump has made it clear that immigration would be one of his priorities. In his first 100 days alone, his administration implemented more than 30 executive actions in this area, including measures to increase detentions and deportations, restrict asylum, and end programs such as DACA and TPS.
According to an analysis by the Migration Policy Institute, immigration was the issue with the most actions during that period, reflecting not only its political weight but also the profound impact these decisions have on the daily lives of millions of migrants.
According to Refugees.org, these punitive policies not only affect people’s rights and stability, they also have serious consequences for their mental health, increasing anxiety, depression, and post-traumatic stress, especially among those who lack legal, medical, or emotional support.
That is why, in this article, we want to share free or low-cost, safe, and culturally sensitive resources that can help you take care of your emotional well-being, regardless of your immigration status.
Why is it important to talk about mental health?
Many domestic workers face long hours, physical and emotional responsibilities, and little opportunity to care for their own mental health. Amid so many demands, emotional well-being often takes a back seat.
But your mental health matters, too. Anxiety, insomnia, sadness, or constant worry do not mean that something is wrong with you. These are normal reactions to difficult situations.
According to the National Institute of Mental Health (NIMH), Latinos in the United States face multiple barriers to accessing mental health services, including language, lack of health insurance, stigma, and fear associated with immigration status. These factors increase the risk of conditions such as anxiety and depression to not be properly diagnosed or treated.
Added to this is something that specialists, such as psychiatrist Joseba Achotegui, call the “Ulysses Syndrome,” a response to the extreme chronic stress experienced by many migrants as they face constant threats, multiple losses, uprooting, and loneliness. As he explained in an interview:
“A considerable proportion of migrants experience migration in very harsh circumstances, which exceeds the adaptive capacity of human beings and leads to very intense suffering, or what is called the Ulysses Syndrome.“
Therefore, recognizing how you feel and allowing yourself to ask for help is not a sign of weakness, but a way to protect your emotional health during difficult situations.
Online platforms and directories with mental health resources
There are reliable websites entirely in Spanish where you can find free or low-cost help no matter where you live in the United States:
988 Lifeline – Emotional support in crisis
You can call 988 and select option 2 to receive immediate, free, and confidential care, 24 hours a day.
SAMHSA – Service Locator
Official government website for finding mental health or addiction treatment centers. You can search by city, and type of service
Psychology Today – Therapists in Spanish
Reliable search tool for finding psychologists and therapists. You can apply filters by location, type of therapy, cost, and health insurance. Important: Carefully check whether the therapist accepts your type of insurance or offers reduced rates before scheduling an appointment.
🔗 psychologytoday.com/us/therapists
USAHello – Mental Health
Educational platform with information in Spanish on how to identify anxiety and depression symptoms, find free services, and understand your rights.
🔗 https://usahello.org/health/mental-health/
In some cases, you can also find emotional support in community spaces such as churches, libraries, or local centers that offer free workshops or activities.
Simple tips for taking care of your mental health
- Recognize how you feel and don’t demand too much of yourself: Feeling anxious, sad, or overwhelmed doesn’t mean there’s anything wrong with you. Naming what you’re feeling is the first step to taking care of yourself.
- Create small routines and breathe calmly: Having a schedule for sleeping, eating, or resting helps you feel more stable. Try slow breathing techniques to calm your mind.
- Limit excessive news consumption and seek moments of calm: Constant exposure to bad news can increase anxiety. Instead, choose a time of day to get your news and then disconnect.
- Connect with your community and ask for help if you need it: Sharing with others, even just talking, can ease the burden. You are not alone, and asking for support is an act of strength.
🌿 Your well-being also matters
You carry a lot every day, and it’s easy to forget that you also deserve care. Taking care of your mental health is not a luxury: it’s a way to protect yourself and keep on going with more peace of mind. Taking a moment, talking to someone, or asking for support is part of that journey.
If this information helps you, share it. Because we all take care of each other.
Editor’s note: This article was originally written in Spanish and translated into English by Tilde Language Justice Cooperative
