How Does My Family’s Immigration Impact My Mental Health?
The Hidden Mental Health Impact of Immigration—and What You Can Do About It
In this month’s Ask a Therapist, we’re joined by The Expansive Group therapist and coach Evelyn Pechous, AMFT (she/her), who will help us understand the ways that immigration impacts our well-being. Please note that the responses on our blog segment “Ask A Therapist” are not therapy, medical advice, or crisis management.
If you’re the child of immigrants, you probably have emotional, mental, and social experiences that are very specific to your family’s immigration experience. You might struggle with a sense of not fully belonging, feeling pressure to succeed, or carrying guilt around your family’s sacrifices. These are not random feelings. They are experiences and feelings that can seep into all parts of our lives.
Immigration Is a Lifelong, Generational Experience
Immigrating and then assimilating to a new culture impacts the way we experience the world. The immigration experience doesn’t start when a person leaves their country and ends once they arrive at their new home. As Evelyn explained to me, it is a long, and often generational, process that can be deeply traumatizing and life-altering.
Immigration trauma refers to the emotional and psychological pain that can come from the migration journey. This includes experiences that happen:
- Before migration, like living in a country with war, political violence, poverty, or persecution.
- During migration, which may involve dangerous travel, detention, or separation from loved ones.
- After arriving, when individuals may face xenophobia, racism, language barriers, economic hardship, or legal insecurity.
Then there’s assimilation trauma—the harm caused when individuals are pressured to abandon their cultural identity in order to “fit in” with the dominant culture. This can look like:
- Being told to only speak English at school or work.
- Feeling ashamed of your food, clothing, or accent.
- Internalizing the idea that your culture is “less than.”
If you’re a child of immigrants, these traumas may not have happened directly to you, but you still feel their ripple effects. You may have grown up absorbing your parents’ stress, fear, or emotional numbing. You may have been expected to succeed without complaint, while also being your family’s translator, advocate, or emotional caregiver. These experiences shape your worldview, your sense of self, and yes—your mental health.
So what is immigration trauma?
Yes, trauma can be passed down from generation to generation and for many immigrant families, the experience of immigration itself can be a source of trauma for generations to come. Welcome to the world of intergenerational trauma—where you can feel the emotional echoes of things your family lived through, even if no one talks about them out loud.
Studies show that first-generation Americans (folks born in the U.S. to immigrant parents) experience anxiety, depression, and post-traumatic stress disorder directly linked to their families migration and assimilation experience which is not the least bit surprising.
As a child of immigrants, it’s likely you grew up:
- Acting as the translator or advocate for your family (hello, parentified child).
- Feeling like you had to be “twice as good” to prove yourself.
- Noticing your parents worked constantly, didn’t talk about emotions, or were always worried about safety.
That kind of environment can quietly teach you to suppress your own needs and stay hyper-aware of everyone else’s. (Cue: people pleasing and emotional burnout!) This is something that might have been taught in childhood and follows you into adulthood. It can make rest feel unsafe, asking for help feel selfish, or even make it difficult to find a true sense-of-self.
Healing immigration wounds starts with culture and community
While the impact of immigration and assimilation trauma can run deep, healing is possible and often begins with reclaiming cultural connection and recognizing the strength in your story. These are three healing practices Evelyn shares with her clients to support them on their journey:
Rediscover Cultural Joy
There is so much beauty in your culture. Some of which may have been silenced or ignored during your family’s assimilation process. If you’re looking to rediscover your culture or even more more about it try some of these:
- Listen to music in your family’s native language
- Cook or share meals that carry meaning
- Participate in cultural storytelling or rituals
- Create art that reflects your heritage
- Do an exercise like the “Tree of Life,” which maps your personal and cultural values
Find Community
There’s nothing quite like gathering with a group of people who deeply relate to you. Some places to find this connection are:
- Support groups for first-gen or bicultural individuals (Like this one!)
- Peer-led circles or group therapy focused on identity and intergenerational healing
- Cultural centers, book clubs, or social groups that share your heritage
Online spaces like Instagram, meetup.com, and Facebook groups are some places where you can start your search. You might decide to DM certain pages to ask for suggestions, too. For example, if you find the Instagram account for a Filipinx Club at a college in your state, you can message them and see if they know of any other local groups or organizations.
Work With a Culturally Responsive Therapist
If you’re interested in therapy a clinician who understands your roots and/or experiences can make a world of a difference. Look for a therapist who:
- Has a shared identity or deep cultural competence to you
- Uses trauma-informed approaches like narrative therapy, EMDR, somatic experiencing, or decolonized therapy
- Names anti-oppression, systemic harm, and intergenerational trauma as part of their framework
You can explore our full list of clinicians at The Expansive Group—including their bios and identities—right here.
Immigration trauma has a lasting impact
Immigration trauma isn’t just something that happened in the past—it’s ongoing. Anti-immigrant rhetoric, racist policies, and xenophobic violence continue to harm immigrant families and their children. For many, fear of deportation or detainment is still very real—even for legal residents or U.S. citizens. This creates a chronic sense of danger that impacts how kids grow up and how adults navigate the world.
Children often develop hypervigilance, becoming protectors of their families far too early. And that anxiety can stay in the body, long after the immediate threat is gone. These kids grow up and these grown-up kids might just be you!
It makes sense that all this takes an emotional toll on you!
If you’re feeling anxious, depressed, disconnected, or even unsure of who you are—it doesn’t mean something is wrong with you. It likely means you’re carrying stories and struggles that haven’t had the space to be fully named or held. Your identity is layered, nuanced, and deeply resilient.
Healing from intergenerational and assimilation trauma is not about letting go of your past. It’s about honoring it, integrating it, and making space for joy and wholeness in the present.
We’ve got therapeutic support for you.
At the Expansive Group we’ve got a team of multicultural therapists and coaches who can provide the tools and space to process your feelings. All of our offerings are affirming of neurodiversity, sex and non-traditional relationship structures, and are supportive of queer and trans identities.
You can connect with one of our therapists or coaches using our intake form. We offer individual and relationship support.
Check back regularly for our support group openings where you can be in community while healing. Have questions for a therapist? Want to see it answered in our Ask A Therapist column? Submit your question here!
Here are some resources to take with you. (Thanks, Evelyn!)
Books:
A guide that explores how systemic oppression and generational trauma affect people of color, offering tools for healing and reclaiming power
A novel that tells the story of two sisters separated by distance and secrets, navigating grief, identity, and family across cultures
A resource for children of immigrants. It blends personal stories and practical advice on setting boundaries, healing, and honoring multiple identities
Safety Resources:
These wallet-sized cards explain your rights during encounters with immigration officials, helping you protect yourself without speaking or signing anything.
The largest immigrant youth-led network in the U.S., offering advocacy, support resources, and emergency guidance for undocumented communities
A toolkit that helps immigrant families plan ahead for unexpected detentions or deportations, including legal, childcare, and financial steps
Guidance and resources addressing the unique risks and needs that LGBTQIA+ immigrants may face during detention, asylum processes, and community support planning
Podcasts:
An emotional conversation that explores how migration experiences impact mental health, family structures, and identity in Haitian communities
An episode that highlights personal stories of migration, and the psychological toll it leaves across generations
This episode shares stories of gratitude, grief, and complexity as children of immigrants navigate forging their own paths while also honoring their parents.
An exploration of how histories of imperialism and colonization impact collective and individual trauma. It also explores how communities work toward healing and resistance
Using a storytelling style, this podcast celebrates Asian American experiences. It features conversations about identity, belonging, resilience, and generational healing.
Photo Credit: Everything Everywhere All At Once