How to care for your mental health during ICE raids, according to a therapist

This story was originally published by Boyle Heights Beat on July 8, 2025.

Just over a month has passed since immigration enforcement raids across Los Angeles County began, sparking protests, legal actions and widespread fear.

In predominantly immigrant and immigrant-descendant neighborhoods like East L.A. and Boyle Heights, the mental toll of the raids is visible. Many families are experiencing anxiety, depression and loneliness, according to Dr. Yanira Hernandez, a bilingual, trauma-focused licensed mental health therapist and founder and CEO of Pa’lante Therapy, Inc.

“People are feeling distracted at work, constantly checking in on family, and some are stuck in a fight-or-flight state of mind,” Hernandez said. “This constant fear is creating a collective trauma among our communities, and it’s going to take a lot to address that.”

Even individuals whose families are all fully documented are struggling to function as usual, she said.

Boyle Heights Beat spoke with Hernandez to provide a simple self-care guide amid the ICE raids.

What steps can someone take to navigate their emotions during these times?

Validate your emotions

Whether it’s fear, grief, numbness or rage, these are all valid reactions to systemic violence. You don’t need to justify how you feel.

Lean into your community

That can be something as small as just one neighbor or friend, or the neighborhood environment as a whole. Go outside, take the world in and enjoy what you physically can.

Even virtual spaces and online communities where you can find support can make a huge difference. The key is to find ways to not feel isolated.

When possible, limit your exposure to media

Stay informed, but protect yourself. Pause if a video or post triggers something in you, and step away if you need to.

Prepare emotionally and practically

Having a plan in case of emergencies can help reduce anxiety. That means having honest conversations with those around you, which might be difficult, but are essential to making sure you’re not completely caught off guard in a tough situation.

Allow for moments of “okayness” 

Joy might feel far away, but even small moments like having dinner with someone or watching a show are important. Feeling okay is a form of resistance.

What advice do you have for those choosing to stay home for safety reasons?

Use what you have in your home

Create a sacred or grounding corner in your home, whatever brings you a sense of security. Maybe you have an altar where you can pray, a spot where you’ve got your plants or knick-knacks, a place where you can stretch and breathe.

Any space you can find to reconnect with yourself can make a big difference.

Keep movement in your life

Even if you can’t go outside, simple movements or dancing to music can help you navigate stored fear. Play things that ground you, nostalgic tunes, joyful music, cultural sounds.

Get help

If it’s accessible, virtual therapy is a great option. There are plenty of Spanish-speaking providers, low-cost and sometimes even services available that you shouldn’t feel ashamed reaching out to.

Consume uplifting content 

Lastly, give yourself permission to consume content that uplifts you, your favorite shows, movies and novelas, or keeping up with social media accounts that bring you laughter, pride or calmness.

What are some simple grounding techniques people can do at home?

Deep breathing

It’s one of the most effective tools. Slow, mindful breaths can bring you back to being present with your body and help calm your nervous system.

Use your senses

Use your five senses, what you can see, hear, touch, taste and smell, to anchor yourself in the present moment whenever you feel panic or dissociation.

EFT [Emotional Freedom Techniques] tapping

It’s a practice Hernandez highly recommends to her clients. It helps regulate overwhelming emotions, and she’s got a video to help guide you through the process.