Depression can affect anyone, but it can feel especially overwhelming when cultural expectations add to the pressure. Whether it’s family expectations or societal norms, these can shape how we view ourselves and others. When struggling with depression, these expectations can make it harder to seek help.
Here are some steps to manage depression while dealing with cultural pressures.
The Impact of Cultural Expectations
The first step is understanding how cultural norms affect your mental health. Cultural expectations might tell you that you should always be strong, never show weakness, or prioritize family over your own needs. These pressures can make you feel like you’re failing if you can’t meet these standards. Ask yourself: “Whose expectations am I trying to meet? Are these values mine, or are they shaped by what others think I should do?”
Get in Touch With Your Emotions
When cultural pressures make you feel like you shouldn’t be sad or anxious, it’s easy to push your feelings away. But ignoring these emotions can make depression worse - it can also increase anxiety and distress. Instead of trying to “power through,” take time to validate your emotions. Remind yourself that it’s okay to feel what you’re feeling.
Journaling (even in your phone’s note app) can help you track your emotions and understand what triggers them. Writing about your experiences can help you spot patterns, such as specific cultural pressures that worsen your mood.
Set Boundaries With Family
In many cultures, family plays a huge role in how people live their lives. Family members may pressure you to follow certain traditions, work a specific job, or live your life in a way that aligns with their expectations. While family can be supportive, their expectations may not always align with what’s best for your mental health.
Learning how to set boundaries is crucial. You can do this by having open conversations with loved ones about how their expectations impact you. It’s okay to say “no” or step back when something doesn’t serve your mental or emotional well-being.
Find a Balance Between Cultural Values and Your Own
For many people, cultural values are important parts of their identity. Trying to reject them altogether can feel impossible, or even harmful. Instead, aim for balance. What parts of your cultural background are meaningful and valuable to you? What parts create stress and contribute to your depression? You don’t have to abandon your culture to improve your mental health. Instead, think about how you can blend your cultural values while also prioritizing your mental health.
Seek Support from a Culturally Competent Therapist
Talking to a therapist can be incredibly helpful when dealing with depression, but it’s important to find someone who understands your cultural background. This does not always mean that you share the same background as your therapist. This is a personal decision and exploration when seeking a therapist. A culturally competent therapist is someone who takes your values and experiences into account during treatment. They understand how cultural expectations affect mental health and can offer strategies that fit your life.
Don’t Be Overly Critical
Cultural pressures often lead to harsh self-criticism. You might feel like you’re not doing enough or that you’re disappointing others. Learning to practice self-compassion can ease the weight of perceived guilt and failure. Start by talking to yourself the way you would a friend going through a tough time. Would you tell them they’re failing, or would you remind them they’re doing the best they can? Being kind to yourself, especially during periods of depression, can go a long way in improving your mental health.
Next Steps
Managing depression while dealing with cultural expectations can be tough, but it’s possible when you start to put yourself first. Seeing a culturally competent therapist is a great place to start. If you’re looking to connect with a therapist who can work through cultural expectations with you, don’t hesitate to reach out today to set up an appointment!
Disclaimer: Our content is on and related to the topic of mental health. The content is general information that may or may not apply to you. The content is not a substitute for professional services. This website does not contain professional advice, nor is any professional-client relationship established with you through your use of this website.
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