Asian American Mental Health: How to Begin Your Healing Journey
Beneath the “model minority” mask: it’s OK to not be OK. Here are 5 ways to support your mental health.
As Asian Americans, we’re often juggling multiple things at once – the model minority myth, cultural expectations, family dynamics, intergenerational differences, the impacts of internalized racism and systemic oppression, and more. It can be overwhelming to live under the weight of constant expectations and stereotypes. The silent pressure cooker may eventually overflow, leading to anxiety, depression, and burnout.
Within many Asian cultures, open conversations about mental health are not the norm.
The silence surrounding emotional struggles can contribute to stigma and discourage us from seeking help. Therapy, often viewed as a last resort or associated with personal failings, may be overshadowed by cultural expectations of self-sufficiency. We may lack access to information about mental health, or resources like therapy and support groups.
As an Asian American therapist, I am mindful of the cultural intricacies impacting mental health in our communities.
I want to make your journey as accessible and supportive as possible. Here are 5 ways to begin your healing process.
Feel your feelings.
Emotions are neither good nor bad – they are information. They alert us to our needs and wants. They help us make decisions and take action.
If you feel angry, it might be a sign that someone has hurt you or that injustice is happening. If you feel sad, it might be a sign that you’re grieving a loss or that you need some time for yourself.
Allow yourself to feel the full spectrum of emotions, from anger to sadness to grief to joy. Don’t try to suppress difficult emotions – let them flow through you. Let yourself cry, scream, laugh, and move your body.
Feeling is healing. To allow ourselves to feel – without judgment, without needing to change or fix anything – is a radical act of self-care.
Connect with yourself.
Self-connection is the foundation of healing. When we are connected to ourselves, we are aware of our emotions and needs, and we’re able to make more mindful and healthy choices.
Make your relationship to yourself a top priority.
Prioritize activities that nourish your mind, body, and spirit – whether it’s losing yourself in a book, immersing yourself in nature, or creating something with your hands. Take yourself on dates!
Ask yourself, what do I really want? Depending on the environment you grew up in, you may have received messaging about what you’re “allowed” to want and what type of life you “should” have.
Consider if these messages resonate with the core desires, needs, and values of your present-day self.
Create space for introspection, without judgment. You might start a mindfulness practice or make journaling a habit. Get to know yourself from the inside out. What brings you joy? What energizes you? What are you afraid of? Who are you when no one is looking?
Looking to start a mindfulness practice, but not sure where to start? Check out the guided meditations on my YouTube channel: meditation for anxiety, meditation for self-compassion, meditation for overwhelm.
Connect with AAPI community.
Connecting with fellow Asian Americans can offer a sense of belonging. You might find comfort in being around those who know the world that you come from, and who can relate to the nuances of the Asian American experience: identity struggles, the harmful “model minority” stereotype, complex intergenerational dynamics, and familial expectations. It’s helpful to talk about these cultural experiences with people who simply get it, to whom you don’t have to overly explain yourself.
(Of course, individual experiences vary, and there is significant diversity within the Asian American community. We are not a monolith, after all.)
Depending on where you live, your degree of connection and access to Asian American communities may vary. Here are some ideas.
Seek out local AAPI organizations. Many cities have groups focused on specific identities or interests. Find one that resonates with you and get involved in their activities.
Attend cultural events. Celebrate your heritage by participating in festivals, workshops, or traditional ceremonies. This is a great way to explore your cultural identity and meet new people.
Volunteer your time. Find a community cause that you care about. Offer your skills and support. You’ll naturally meet others who share similar values.
Join online communities. Numerous forums and social media groups connect Asian Americans across the globe. Online support groups, led by mental health professionals, cater to diverse identities, interests, and life experiences.
Find mirrors in media.
Representation matters.
Too often, we are relegated to the margins. Asian Americans are rendered invisible in media, politics, and other influential spaces. We become the afterthought, the punchline, or the perpetual foreigner.
We deserve to see ourselves portrayed in nuanced and complex ways.
Follow Asian American creators and influencers. Their voices may inspire you, challenge you, and broaden your understanding of the Asian American experience.
Seek out movies, TV shows, and books that authentically portray the diversity of our experiences. It can be validating to watch characters deal with similar challenges and navigate complexities of identity.
Need some ideas to get started? Check out the movies Turning Red and Everything Everywhere All at Once. Read the books Permission to Come Home by Dr. Jenny Wang, and What My Bones Know by Stephanie Foo. Watch a comedy video by Jimmy O. Yang.
Work with a culturally sensitive therapist.
You do not have to do this work alone. Whether you’re struggling with your mental health or simply want to get to know yourself better, consider working with a therapist. Therapy can help you develop healthy coping mechanisms, process your emotions, make healthier choices, and create the present and future that you want.
It’s important to find a therapist who understands and respects cultural nuances.
Culturally sensitive therapy is not just therapy; it’s a bridge.
It transcends traditional therapeutic models – many of which were designed without diverse communities in mind, due to the prevalence of white voices in the mental health field. Culturally sensitive therapy acknowledges the lived experiences of each person and adapts therapy to meet their needs, values, and worldviews.
If you’re seeking culturally sensitive care and would like to work with an Asian American therapist, let’s connect.
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About the Author
I’m Liz Zhou, a holistic trauma therapist (MA, LPCC, she/her). My work integrates teachings from psychology, neurobiology, multicultural awareness, and spirituality. I provide compassionate therapy for highly sensitive people across Colorado.
