You may have carried it quietly for years—the feeling that you’re somehow not enough or that parts of your identity should be hidden or left behind. It might show up as shame when you look in the mirror, discomfort when you speak your native language, or the belief that success means fitting into spaces that weren’t made for you. These feelings can be a sign of internalized racism.

In this article, we’ll explore what internalized racism looks like, where it comes from, and how it affects your mental health. You’ll also find tools, resources, and strategies to help you begin the process of unlearning harmful beliefs and reconnecting with your identity on your own terms.

What is Internalized Racism?

Internalized racism is when people of color begin to believe or accept the messages of racism they’re exposed to. This leads to internalizing harmful social beliefs about their worth, abilities, or appearance based on their racial identity. 

It’s important to know that internalized racism isn’t your fault. It’s a response to living in a society built on systemic racism. 

Signs of Internalized Racism

Internalized racism can be hard to spot. It can show up in ways that feel normal or are even rewarded by the world you live in. Recognizing these signs is an important first step to begin the journey to healing.

Common signs of internalized racism can include:

• Self-hatred or low self-esteem tied to racial identity
• Preference for Eurocentric beauty standards
• Distancing oneself from one’s own culture/language/community
• Feeling “not like the others” as a compliment
• Policing the behavior of others in your racial group
• Internalized colorism or anti-Blackness
• Believing success means assimilation

Unpacking Where Internalized Racism Stems From

To begin healing from internalized racism, you have to understand where it comes from. These beliefs don’t form in a vacuum—they’re shaped by long histories of oppression, systemic inequality, and daily exposure to messages that devalue people of color. Naming these forces can help you see that the problem isn’t who you are, but what you’ve been taught to believe. 

“Naming the systems that have contributed to our pain is essential to the unlearning process because it helps clients understand that their struggles are not personal failures, but responses to generational and systemic injustices.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Historical trauma and systemic oppression

Centuries of colonization, slavery, segregation, and racial violence have shaped how society views people of color. These systems also target the mind and spirit, promoting false narratives about who deserves power, beauty, and inclusion, all of which can contribute to racial trauma. 

Many communities still carry the weight of wounds passed down through generations that can affect how we see ourselves and others, also known as generational trauma. Internalized racism can continue to grow when modern institutions uphold systems of inequality that reinforce the message that success and safety are tied to whiteness. 

Representation in media and lack thereof

Internalized racism is also shaped by the stories we see (or don’t see) in the media. The media often portrays people of color through narrow and harmful stereotypes, showing them as threatening, exotic, or the token friend. Although positive portrayals of various races and ethnic groups do exist, they’re outnumbered by misrepresentations. 

The lack of representation of people of color in the media can be just as damaging as the negative portrayal. When people of color don’t see themselves reflected in their leaders and heroes, it can send a message that their identities aren’t as important. 

For example, the release of the movie Black Panther was the first time many people saw Black culture, language, and beauty represented on a global stage. That kind of visibility can help challenge years of self-doubt and feelings of inferiority. 

Education systems that center on white histories and narratives

In many schools, white histories and perspectives are taught as the default. Textbooks and school curricula often highlight European achievements while ignoring or glossing over contributions of Black, Indigenous, and other communities of color. 

This imbalance sends a quiet but powerful message about whose knowledge and legacy matter. Research shows that young children recognize race from an early age and begin forming ideas based on the messages they receive. When students rarely see their own culture reflected in what they learn, it can shape how they see their own place in the world. Over time, this can lead to the belief that their identity should be hidden or left behind to succeed. 

Family, community, and intergenerational beliefs

Families can unknowingly pass down internalized racism and colorist beliefs through messages that are meant to protect or support, but are rooted in harmful systems. For example, you may have been told you need to work twice as hard to be accepted because of your race or ethnicity. While well-intentioned, these beliefs often stem from generations of navigating systemic racism and colonial structures that devalued people of color.

Colorism—favoring lighter skin over darker skin—can also show up in these dynamics. In some communities, people may discourage time in the sun to avoid tanning or darkening, reflecting a long history of colonialism where lighter skin was associated with privilege, beauty, or safety. These intergenerational messages can reinforce internalized bias, even when passed on with love.

Older generations who have lived through intense segregation, such as Jim Crow laws, may have learned to survive by assimilating or distancing themselves from their racial identity. While these coping strategies may have been protective at the time, they can perpetuate harmful ideas that support internalized racism. 

Daily microaggressions and societal messages

Internalized racism can be reinforced through everyday experiences. For example, comments that may be intended as a compliment, like “you’re so articulate,” imply surprise that you don’t meet their expectations of others from your racial group. Other microaggressions, like being asked, “Where are you really from?” send a message that you don’t fully belong. 

Societal messages can also exclude people of color. For example, many workplaces define professionalism to align with accents, beauty standards, and dress codes that favor white culture. This implies that people who don’t align with these standards are less professional or serious. Working in this environment can make you feel that you have to distance yourself from your own identity to succeed. 

If this describes your experiences, find tips on dealing with microaggressions at work, in relationships, and beyond.

How To Begin the Healing Process

It’s not possible to get rid of internalized racism overnight; it’s a gradual and deeply personal journey. However, there are steps you can take to begin to unlearn harmful beliefs and reclaim your sense of identity and worth. 

Acknowledge and name it

The first step in stopping internalized racism is to recognize the signs of internalized racism. That means being honest with yourself about the feelings and beliefs you’ve absorbed, such as shame or self-doubt. 

Naming these experiences gives you power. Once you identify the thoughts and patterns behind internalized racism, you can begin the process of challenging them instead of letting them control how you see yourself. 

Reconnect with your culture and identity

Reconnecting with your culture can help you stop internalized racism. Connecting to your roots can remind you of the richness of your heritage to counteract the harmful daily messages. Maintaining a connection to your culture can even improve your overall well-being. A 2018 study from New Zealand found that a strong sense of cultural identity in Māori youth was associated with better mental health. 

“Simple yet powerful ways to reconnect with cultural roots include embracing ancestral traditions, learning or speaking our native language, sharing family stories, and practicing rituals that honor where we come from. Each of these is a step toward collective and personal healing.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Some additional ways you can connect with your culture include:

• Cooking traditional recipes 
• Listening to music created by people from your community
• Watching movies or television shows from your culture
• Celebrating cultural holidays
• Connecting with mentors in the community who can share stories
• Joining a cultural organization online or in person

Challenge stereotypes and reframe beliefs

Questioning the negative stereotypes you’ve been taught to believe can help you heal from internalized racism. For example, if you catch yourself thinking, “I don’t fit in,” ask yourself where that idea came from. You can reframe the belief that you don’t fit in by focusing on your unique identity, your worth, and your strengths. 

Seek community and support

Finding support from a community of people who share similar experiences and struggles can help you overcome internalized racism. Being part of a group where your identity is understood and valued can give you a strong sense of belonging. 

Cultural organizations, support groups, and online communities can help you connect with others to offer encouragement, share stories, and express yourself. 

Work with a culturally competent therapist

Professional support from a licensed therapist can help guide your journey to heal from internalized racism. A culturally sensitive therapist is trained to understand, appreciate, and interact with people from cultures, racial backgrounds, or belief systems that are different from their own. 

“A culturally competent therapist is vital in healing internalized racism because they create a space where clients feel seen, validated, and safely guided to unpack harmful narratives while reclaiming pride in their identity.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Even if your therapist doesn’t belong to the same culture as you, they can help you navigate your complicated feelings around your identity in a safe and supportive space. 

Keep doing the work

Unlearning internalized racism is a process that requires patience, self-compassion, and commitment. Remember that healing is a journey, not a destination. Continue to seek support, get curious about your feelings, and celebrate your progress. 

Explore resources for unlearning internalized racism

Books, articles, videos, and podcasts on anti-racism and internalized racism can help you in your journey of stopping these internalized thoughts. Exploring different resources can provide new perspectives, tools, and encouragement to support healing and self-acceptance. 

Here are a few resources to get you started:

• Resources from the Southern Poverty Law Center 
• Articles on internalized racism from Racial Equity Tools
• Tools, resources, and media from The BIPOC Project
• An antiracist reading list from the New York Times
• Shows to help talk to kids about race and racism from PBS
• Antiracism resources from Stop Race-Based Hate

Reclaiming Yourself Starts With Support

Unlearning internalized racism is deep, emotional work. It can bring up feelings of discomfort, anger, and grief. However, it can also bring pride, connection, and joy. Healing isn’t a linear process; it takes time, reflection, and support to cope with racism internally and externally. 

You don’t have to go on this journey alone. A culturally competent therapist can help you explore your feelings in a safe, affirming space. At Talkspace, you’ll find licensed online therapists who can help you unpack internalized beliefs and reconnect with your identity on your own terms. 

Latinx culture is known for being resilient and rooted in centuries of history. Like many cultures, long-standing gender norms can be problematic. Expectations about gender roles shape your life and relationships, sometimes without you even realizing it. One of the most influential and impactful of them is machismo culture, a social code prevalent in Latinx communities that’s as celebrated as it is critiqued. 

Some effects of machismo are viewed in a positive light, like being protective and strong. Others like dominance, emotional repression, and homophobia, are deeply harmful. Keep reading to explore machismo and mental health​ in the Latino culture. We’re looking at how it affects you and your loved ones and how you can challenge or redefine it.

What is Machismo Culture?

In Latinx culture, there are several traits associated with machismo, including stoicism, hypermasculinity, dominance, and protectiveness. Machismo isn’t just a word or label. It’s a set of unwritten rules about what “being a man” means in many Latinx families. It can be the idea that “real men don’t cry.” It can mean that men are the decision-makers or that brothers, fathers, and uncles are the protectors. Expectations about what it means to be a Latinx man have been passed down for generations. Today, they’re still being reinforced by media, stories, and even religious teachings. 

Machismo in Hispanic culture​ didn’t just appear overnight. It’s woven into centuries of colonial, Catholicism, and patriarchal history. Latinx men are often portrayed in movies, shows, and telenovelas as tough, in control, and rarely vulnerable. At the same time, mothers, daughters, and other women are expected to be nurturers and caretakers. 

It’s important to look at how machismo intersects with nationalism or cultural identity. For many, being “macho” is more than gender roles. It represents culture, family, and community. When expectations become too rigid and stifling, though, they can limit self-expression. 

The Double Standard: Machismo vs. Marianismo

In addition to machismo, there’s another traditional ideology that’s dominant in Latinx culture: marianismo. Modeled after the Virgin Mary, marianismo idealizes women as pure, self-sacrificing, and submissive beings. 

This role also plays out in many Latinx homes, where mothers are expected to put everyone’s needs before their own. In relationships, women are expected to forgive and forget any and all transgressions. Religion reinforces this idea further, holding the image of a “perfect woman” as one who embodies a saint, never complains, and doesn’t question authority. 

These double standards limit personal expression and well-being for all genders, not just females. Being told that your worth is tied to a role you must play is suffocating, on both sides. It makes expressing yourself, your needs, your feelings, and your dreams impossible. It can also make setting healthy boundaries in relationships difficult. 

Although patterns of machismo in Hispanic culture​ have deep roots, it doesn’t mean things can’t change. Understanding how and why they should is the first step.

The Harmful Effects of Machismo in Latinx Culture

We can’t talk about mental health in Hispanic culture without addressing machismo. Feeling pressured to hide your true self or emotions, or being afraid to ask for help because of machismo, is dangerous.

The mental health toll on men

Machismo in Latinx culture discourages men from expressing emotion, causing mental health challenges like depression and high stress levels that can be devastating. In 2020, the suicide death rate for Hispanic males was 4.4 times higher than it was for women.

Growing up, you might have been taught that showing emotion is a sign of weakness and you should “tough it out” or “man up” when you feel scared or sad. The pressure to suppress your feelings can take a toll, though.

Machismo​ can result in anger, family dysfunction, depression, and even substance use or misuse. Trying to meet the expectation that you must be the sole provider and pillar of strength for your family can be overwhelming.  

“When guys are taught that showing emotions makes them ‘less of a man,’ it can really mess with their mental health. They might start to bottle up their feelings, thinking they have to be tough all the time. But holding everything in can lead to stuff like depression, anxiety, or even problems with relationships, because they never learn how to deal with what they’re really feeling.”

– Talkspace therapist Famous Erwin LMHC, LPC

Impact on women and non-binary people

Women and non-binary individuals who face machismo ideology are more likely to have controlling partners and parent figures and to encounter violence and exclusion. Some studies found that almost 44% of women in Mexico have been subjected to violence from an intimate partner, and an incredible 66.6% will face violence at some point in their lifetime. According to research, they’re also more prone to depression, loneliness, and despair.

Rigid gender expectations have a negative impact on other marginalized populations, too. Research shows that queer, trans, and non-binary Latinx individuals are often rejected for not living up to traditional gender expectations within their culture.

How machismo affects family dynamics

There’s a phrase often used in Latinx homes: “Los hombres no lloran,” or “men don’t cry.” The concept of “just be a man” is more than a phrase, though. It’s a lesson that shapes your identity from a very young age. If you grew up being rewarded for your tough identity and punished for showing vulnerability, you likely learned to hide parts of yourself that you associated with weakness. 

“Sometimes people feel stuck between doing what’s best for their mental health and not wanting to upset their family. They might worry that speaking up or setting boundaries makes them seem disrespectful or like they don’t care about their culture. It’s really hard to change things without feeling like you’re letting people down.”

– Talkspace therapist Famous Erwin LMHC, LPC

Machismo in Hispanic culture​ is reinforced later in life, too. It can shape your life as a parent, in adult relationships, and even in the patterns passed down to future generations. You might realize you’ve begun to repeat patterns you wanted to break. You may struggle with the idea of honoring your family while yearning for something different. 

Learning how to deal with machismo and healing from its impact can be difficult, but it is possible. You can start by identifying how the machismo message shaped you. 

Challenging and Redefining Latinx Masculinity

To challenge and redefine Latinx masculinity, you need to be willing to show vulnerability. It can feel strange, and maybe even wrong, but being able to express yourself and your emotions is essential. 

You’ve been taught your whole life that this type of openness isn’t “manly,” so it makes sense if you feel alone as you try to make changes in your life. It can help to know that many people in the Latinx community today are actively working to redefine the concept of masculinity. They’re creating safe spaces to talk about gender, mental health, and how to deal with machismo. 

Embracing vulnerability and emotional expression

You don’t have to reject your culture to reshape what masculinity means to you. You’re simply exploring a new way of thinking about what it means to be a man. It’s OK to worry that seeking therapy, leaning on men’s mental health tips, or being open about your struggles with family and peers might make you look weak, but being vulnerable is courageous. You’re allowing yourself to feel, need, and ask for support. Reaching out for help is a sign of resilience and self-respect. 

“I would gently affirm that seeking therapy is not a sign of weakness, it’s a sign of strength and self-awareness. I remind clients that true courage comes from facing your inner world, not avoiding it. Choosing to care for your mental health is one of the most powerful ways to lead yourself and others with integrity and emotional maturity.”

– Talkspace therapist Famous Erwin LMHC, LPC

Community-led change

Cultural change happens through community effort. Fortunately, Latinx communities around the globe are starting the conversations about gender, healing, mental health, and the harmful effects of machismo on everyone. You can find support and inspiration through:

• Movimiento Manifiesto: Promotes healthier ideas of masculinity across Latin America.
• Red Latinoamericana y del Caribe contra la Violencia hacia las Mujeres: A network working to end gender violence.
• Marcela Lagarde (Mexico): A powerful feminist leader reshaping conversations about gender roles and power.
• Julieta Paredes (Bolivia): An indigenous feminist and activist challenging traditional gender norms.

These groups and leaders are helping challenge norms and cultural identities for a healthier, more inclusive future.

The role of allies and families

Whatever your role is in your family, you have an opportunity to help break the cycle of machismo. Even small changes can have a big impact. Encourage open conversations, validate others’ feelings, and challenge the stereotypes you once believed. Things won’t change overnight, but every step you take and every effort you make counts. 

It can be challenging to support loved ones who question or reject traditional gender roles. With empathy and respect, however, you can do your part in creating a safe and inclusive environment for you and those you care about. Be patient with yourself and others.

Reclaiming Identity and Healing with Support

Unlearning machismo doesn’t mean turning your back on your culture, roots, or family. It means you’re redefining what masculinity means in your life, on your own terms. You can decide what strength and leadership mean to you. Maybe you decide to be more present with your children, parents, or siblings. You might learn to set healthy family boundaries. Or perhaps you finally give yourself permission to heal from your past. Therapy can help you do it. 

Seeking help, especially when it comes to mental health, is a sign of self-respect, not a weakness. Talkspace can connect you with a therapist who understands the cultural context of machismo in Latino culture. Online therapy is a convenient, effective, and affordable way to navigate the complexities of cultural beliefs and value systems. 

Overcoming machismo isn’t about being perfect or getting it right all the time. It’s about choosing freedom, connecting with others, and finding self-compassion. Explore culturally sensitive therapy today at Talkspace. 

Sources:

1. Nuñez A, González P, Talavera GA, et al. Machismo, marianismo, and negative cognitive-emotional factors: Findings from the Hispanic Community Health Study/Study of Latinos Sociocultural Ancillary Study. Journal of Latina/O Psychology. 2015;4(4):202-217. doi:10.1037/lat0000050. https://pmc.ncbi.nlm.nih.gov/articles/PMC5102330/. Accessed July 1, 2025.
2. Fragoso J, Kashubeck S. Machismo, gender role conflict, and mental health in Mexican American men. Psychology of Men & Masculinity. 2000;1(2):87-97. https://psycnet.apa.org/buy/2000-07945-002. Accessed July 1, 2025.
3. Mental and behavioral health – hispanics. Office of Minority Health. https://minorityhealth.hhs.gov/mental-and-behavioral-health-hispanics. Accessed July 1, 2025.
4. Bello R. Machismo: Assessing its Effects on Stress and Depression Among Latinx Adults. CALIFORNIA STATE UNIVERSITY, NORTHRIDGE. Published May 2021. https://scholarworks.calstate.edu/downloads/tm70n092s. Accessed July 1, 2025.
5. Treatment C for SA. Creating the context. Addressing the Specific Behavioral Health Needs of Men – NCBI Bookshelf. Published 2013. https://www.ncbi.nlm.nih.gov/books/NBK144300/. Accessed July 1, 2025.
6. Exploring the data: The prevalence of gender-based violence in Latin America. Wilson Center. https://www.wilsoncenter.org/explore-gbv-data. Accessed July 1, 2025.
7. Hirai M, Dolma S, Popan JR, Winkel MH. Machismo predicts prejudice toward lesbian and gay individuals: testing a mediating role of contact. Sexuality Research and Social Policy. 2017;15(4):497-503. doi:10.1007/s13178-017-0308-7. https://link.springer.com/article/10.1007/s13178-017-0308-7. Accessed July 1, 2025.

For many in the Hispanic community, growing up with unspoken rules about emotional pain can be the norm. You might have heard things like “We don’t talk about this outside our family.” You may have been pressured to keep your mental health struggles private. Despite what your family may have taught you, though, mental health isn’t a taboo topic. If you’ve struggled, you’re not alone, and it doesn’t mean you’re weak. 

Mental health stigma in Hispanic culture can leave you feeling isolated and ashamed, but you don’t deserve that. If you’re looking to break the generational trauma that Hispanic views on mental health have caused, keep reading. 

We’re giving you the tools, language, and hope you need to prioritize your mental well-being. Read on to learn about the cultural roots of stigma in the Latinx community, how it can show up in your life, what it will cost you, and what healing looks like.

Why the Stigma Runs Deep

Many factors contribute to the Hispanic mental health stigma​. Cultural values, historical mistrust of the mental health system, religion, and fear of judgment all play a role. Understanding more about where stigma comes from is the first step in breaking down the barriers for Latinx families.

Cultural values

Mental health stigma in Hispanic culture doesn’t come out of nowhere—it’s rooted in long-standing cultural values and belief systems that shape how people view strength, suffering, and support. 

Familismo: Putting family first

In Hispanic culture, the idea of “familismo” runs deep. The belief that family loyalty comes before anything, even your own needs, can prevent you from getting help when you need it. You might feel pressured to stay strong for others. You may have been taught not to shame your family by admitting you need help. 

Machismo and gender expectations

Machismo culture is another value in Hispanic belief systems. It’s the belief that men should be strong and stoic, that they’re leaders who can never show vulnerability. If you’re a Hispanic man, you might have been taught to “tough it out” or told you should hide your emotions, even if that means suffering in silence. For Hispanic women, the expectation to be a caretaker is just as strong. In this belief system, women should put their own needs last, even when it comes to their mental health. 

Fatilismo: A sense of powerlessness

One more common theme in Hispanic culture is fatalismo, or the belief that you don’t have control over life or your circumstances. There’s a sense that suffering is inevitable, so you should just accept it. Hispanic culture teaches that “this is just how life is,” which contributes to inaction because you feel like getting help won’t make a difference anyway. 

Belief systems like these can help you cope at times, but they can also make it incredibly difficult to ask for help. They make it seem like things can’t and won’t ever change. If you’ve grown up under these ideologies, it can feel very risky to seek support outside your family. 

Admitting you need help—and then asking for it—isn’t selfish, dramatic, or disloyal. These are learned responses, not personal failings. Suppressing your emotions won’t help you heal. 

Historical distrust of mental health systems

According to studies, only 35% of Hispanic adults get the mental health treatment they need each year (compared to the U.S. average of 46%). There are many reasons why you might feel nervous about seeking mental health care. It makes sense to be wary, especially if your family history includes discrimination, if language barriers have made getting care difficult, or if you have immigration trauma. You might even feel judged by providers who have a different background from you. 

Mental health in Hispanic culture struggles often stem from a deep mistrust of the healthcare system. Research indicates that the causes of distrust in healthcare systems are widespread. Concerns about legal status, language barriers, or being misdiagnosed can explain why so many Hispanic people fear seeking care. From cultural bias to lack of bilingual providers, to disparities in access, it can be hard to find a mental healthcare professional you trust and are comfortable being vulnerable with. 

“Historically, the healthcare system has failed Hispanic clients through language barriers, cultural misunderstandings, and limited access to equitable care; rebuilding trust begins with culturally competent providers who listen, advocate, and deliver care that honors our community’s values and lived experiences.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Religion and spirituality

For many people in the Hispanic community, faith is a source of comfort, but it can also be a barrier to care in some cases. If you were taught to “pray it away,” you heard that God is the answer for every type of struggle, or you learned that therapy doesn’t align with your spiritual beliefs, asking for help can be hard. 

Your faith and spirituality can be a powerful place that offers support, but going to therapy doesn’t mean you’re questioning or betraying your religious beliefs. Spirituality and professional mental health help can coexist. You’re not rejecting your faith at any level. 

Fear of judgment

It’s normal to worry about being judged after admitting you need help. You might be afraid of being labeled “crazy,” or worry you’ll be seen as dramatic when you talk about your mental health. You might even worry about gossip—el qué dirán—and what others might say about your family. The pressure to protect your family’s image can cause you to hide your struggles so you don’t embarrass or shame those you love. 

These are real social pressures and can hinder your desire to get help. If you want to reach out for support but are scared, you’re not alone. Hispanic views on mental health affect many people, but don’t let being afraid stop you. 

What the Mental Health Stigma Costs the Hispanic Community

Mental health stigma is damaging. It can prevent you from getting the help you desperately need. It causes fear and shame and uses control to keep you stuck. However, when you understand the cost of not seeking help, you can become more open to breaking through those barriers. 

Emotional suppression and chronic stress

Growing up in an environment where emotions aren’t discussed teaches you to bottle up your feelings. Maybe you became the “strong one” in your family. You always put others first, even when you’re in pain. Over time, this type of emotional suppression can cause chronic stress, anxiety, depression, and even physical health problems. 

“Generational silence around mental health often leaves younger family members feeling confused, isolated, and ashamed of their emotions, preventing them from seeking the support they need to heal and thrive.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Undiagnosed or misdiagnosed conditions

Undiagnosed and misdiagnosed conditions are not uncommon in the Hispanic community. Therapy stigmas and other barriers to care often mean going years without recognizing or managing mental health conditions that are very treatable. Studies show that Hispanics are about half as likely as non-Hispanic whites to use mental health services. This means a diagnosis and treatment plan might not be made, delaying treatment and healing. 

Research also shows that Hispanic people are more likely to see a primary care doctor instead of an experienced mental health professional, increasing the possibility of a misdiagnosis. You might be living with symptoms of depression, anxiety, or trauma without a clear understanding of why. 

Without proper support, conditions like depression and anxiety can become increasingly difficult to manage. 

Intergenerational trauma

Growing up in a home where parents or grandparents lived through trauma like migration, discrimination, or poverty can have a devastating impact on your views of mental health. These pressures can also contribute to first-generation immigrant stress. You might start to notice patterns you picked up, such as being silent, feeling fearful, or putting up walls that create distance within your family. You may even realize you’re repeating some of their behaviors, often without understanding why. 

The burdens you might carry that stem from intergenerational trauma can affect more than just your mental health. It can put stress on your relationships, your parenting, and your sense of self. Therapy can help you break these unhealthy cycles. It can also enable you to forgive and give yourself permission to heal. 

What You Can Do (Even If It Feels Hard)

This isn’t always an easy road. Healing from stigma and generational pain isn’t about fixing everything all at once. Taking small but meaningful steps, at your own pace, will help. 

For instance, you can:

• Start the conversation with your family: You don’t have to immediately get into deep discussions about mental health. Try gently making small comments like “I’ve been feeling really stressed lately” or “I’ve been thinking about talking to somebody.” Statements like these can open the door for a bigger conversation later.
• Discreetly seek therapy: It’s OK if you’re not ready to tell your family about what you’re feeling. You can seek therapy on your own, and the process is entirely confidential. Consider the benefits of online therapy, which many therapists offer as a more private and flexible option. Start by looking for someone who understands Hispanic culture, and remember that reaching out for help is a courageous act. It’s not a betrayal of your family.
• Recognize when someone needs more support: Learning to take care of your own mental health teaches you to notice changes in others who might need help. If someone you care about seems withdrawn, more irritable than normal, or has lost interest in things they used to enjoy, don’t be afraid to talk to them. Check in with safe statements like “you seem down lately, do you want to talk?” Sometimes knowing someone cares can make a huge difference, and you can be part of that.
• Take baby steps: Change can be difficult and uncomfortable. It may even feel scary at first. This doesn’t mean you’re doing something wrong. Every step you take, from starting a conversation to researching mental health to seeking support, matters.

“I remind my Hispanic clients that seeking therapy is a powerful act of self-love, not weakness—and that they deserve a safe space where their culture is respected, their voice is heard, and their healing truly begins.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Break the Stigma with Culturally Competent Therapy

Taking care of your mental health doesn’t mean abandoning your culture. You’re making space to grow in your life. You’re learning how to care about yourself and others, and you’re finding new ways to support your mental health needs as a member of the Latinx community. Culturally sensitive therapy can be an instrumental part of your healing process. It respects your values, language, and lived experiences. Find a provider who understands the beauty, strengths, and challenges of the Hispanic community. They can help you navigate your mental health journey with experience and compassion.

Talkspace connects you with therapists who are trained to honor your cultural background. They can provide the support you need, whether you’re ready to dive in now or you just want to learn more. Healing is possible, and if you’re ready to learn more about how to overcome Hispanic mental health stigma​, reach out to get started with online therapy from Talkspace.   

Maybe you’ve felt it in your circle of friends. That subtle discomfort or nagging sense that you’re not an equal in the group. Are you just a representative of your race, gender, sexuality, disability, or neurotype? Feeling like a token friend is painful. It’s also probably a lot more common than you might think, especially for members of BIPOC, LGBTQIA+, disabled, and neurodiverse communities, where backgrounds are unique. 

You’re not overreacting or being dramatic. It can be confusing to realize that tokenism is at play. Tokenism refers to the value being placed on your identity rather than who you are as a person or friend. You might start feeling the effects of it in the form of exhaustion, people-pleasing to avoid rocking the boat, or feeling invisible. Even when you’re right there in the middle of everything, it can be devastating to realize you’re a token black friend, queer friend, or minority friend in your circle.

Being the token friend is draining and can make you feel you’re always on guard. To deal with it, though, you don’t have to cut everyone off. Continue reading to discover how to navigate tokenism while cultivating the genuine connections you deserve and are seeking. 

Signs You Might (Unintentionally) Be the Token Friend

You likely already suspect something’s off in your friend circle, but may not be able to put your finger on what it is. Sometimes the signs are subtle, but other times they’re impossible to ignore.

Your identity is spotlighted more than your personality

Have you noticed that conversations often circle back to your background? Are you the go-to for questions about culture, religion, or community? If you’d rather talk about your favorite shows or weekend plans, but instead you’re always on the spot, it can feel like your identity is constantly on display.

You’re rarely given space to be complex or messy

When you’re being treated as a token person, it feels like you have to be “on” all the time. Even if it’s not spoken, your friends expect you to be polished, agreeable, and not get emotional. You may try to hide parts of yourself or downplay struggles, just so you don’t make things uncomfortable for others in the group. The pressure to be the “model minority” or the “perfect example” can make it challenging to be your authentic self in a relationship.

Your cultural background is treated as a novelty

It hurts to hear phrases that are meant to be friendly but end up making you feel more like a mascot than a friend. Maybe you’ve listened to comments from your white friends like “you’re basically one of us!“ or “teach us how to say that in your language.” 

If your traditions, food, holidays, or language are treated more like quirky add-ons than meaningful parts of your life and culture, it can be isolating. It’s hurtful to feel like your friends view your culture as entertainment rather than something they truly respect.

You’re expected to speak for your entire group

Being asked to explain what “people like you think” or to weigh in on news or information about your community is exhausting. You don’t want to be the spokesperson for your entire identity group, but often, the burden is put on you. Not only is it unfair, but it can make you feel like you’re only valued in the group when it’s convenient for everyone else.

“It can be emotionally draining when you’re constantly placed in the role of educator within your friendships. It’s important to set boundaries and prioritize relationships where mutual respect, curiosity, and emotional labor are more evenly distributed.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

How Tokenism Can Impact Mental Health

Tokenism is a form of discrimination that can occur in virtually any setting, from schools to social settings to workplaces. Being treated as a token person is more than just uncomfortable. It takes a toll on your mental health and well-being. In studies, tokenism was found to cause anxiety, depression, low self-esteem, grief, trauma, and more. It leads to feelings of isolation, invalidation, and impostor syndrome. 

It’s understandable if you question whether you truly belong in your group if you feel like a token friend. The pressure to “represent” your community perfectly quickly becomes overwhelming. You might feel like any mistake you make will reflect poorly on everyone who shares your identity. 

Code-switching, a term that describes constantly altering your appearance, language, or behavior in an attempt to fit in, is exhausting. Being in a token role might cause you to develop a pattern of self-doubt. If your every achievement is dismissed as a diversity win, or your contributions are overlooked, it can be easy to start feeling undervalued or to question your own sense of worth.

How to Cope and Set Boundaries

Being treated as the token friend can weigh you down, but you deserve friendships where you can be your authentic self. Fortunately, there are ways to reclaim your space and protect your peace in all your relationships.

“Start setting boundaries by communicating your limits clearly and calmly. Focus on what you need rather than what others are doing wrong. Small consistent actions like limiting certain topics or taking space when needed can protect your peace without requiring drastic measures.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Validate your feelings—this is real and painful

You may wonder if you’re overreacting or just making things up. However, tokenism is a real phenomenon, and it hurts. It’s OK to acknowledge the pain and confusion you’re experiencing. These emotions are a sign that something’s not right, not a flaw in your character.

Reflect on the friendship dynamic

Take time to really reflect on your friendships. Are you valued for who you are or what you represent? Do you feel safe expressing your true feelings to your friends? 

Find someone trustworthy to talk to, whether it’s a trusted best friend or someone outside of your social circle. Reflecting on the dynamics of your friendships is a good start. Sometimes, simply naming the experience is the first step toward making real, positive change. It might even give you the confidence to talk to your friends about what you’re feeling.

Communicate your concerns (when safe to do so)

If you feel safe, discuss your concerns with your friends. It can be as simple as letting them know, “I realized I’m often asked to explain things about my background. It feels like I’m not seen beyond that in this group.” Having these tough but honest conversations might be uncomfortable, but they can open the door to finding growth and deepening your connections with friends.

Diversify your social circle

If your friend group is primarily made up of people from the same background, it’s OK for you to seek out new connections. You don’t have to abandon your current friends, but widening your circle to include others, especially those who share your experiences, can be incredibly validating if you’re struggling with being the token friend.

Limit emotional labor where possible

Constantly having to educate everyone in your group is emotionally draining. Give yourself permission to step back when you need to. You don’t have to participate in every conversation if it’s exhausting or performative. It’s OK to protect your energy—it’s actually an important step in any self-care routine. You have the right to set friendship boundaries regarding what you’re willing to share or discuss in your friend group.

Reach out for support

Connecting with people who understand what it means to be treated like a token friend can be a lifeline. Try to find a support group, a trusted mentor, or even a therapist. You don’t have to carry this burden alone, and asking for help is a sign of strength that you can be proud of.

Finding Community and Support That Sees You Fully

Healing from tokenism means finding a space and circle where you feel valued as a whole person. Join cultural organizations, disability advocacy groups, queer spaces, or online communities that are built around shared experiences you can relate to. Remember, a real community doesn’t have to solely rely on shared identities. What you’re seeking is mutual care, respect, understanding, and value in a relationship.

Therapy can be a powerful tool for processing what you’ve experienced with tokenism. It can also help you build resilience and learn to set boundaries so you can protect yourself in the future.

You Deserve Real Connection

Realizing that you no longer want to be treated like the token friend doesn’t mean you’re overly sensitive or that you thrive on drama. It means you’re intuitive and self-aware enough to do what’s best for you and your mental well-being. The discomfort you recognized is a sign that you’re no longer willing to be part of a token friendship. You want to be seen and respected for who you are, and who you are is enough. 

You deserve to have real friendships that honor your identity, not ones that exploit and use you. If you’re struggling to process tokenism or you want to move on from friends who are bad for your mental health and seek deeper connections, consider talking to a culturally sensitive therapist at Talkspace.

Talkspace offers online therapy that can be your first step toward finding the relationships you crave in life. Reach out to start online therapy today.

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Dealing with microaggressions at work can be confusing, painful, and exhausting. If you’ve ever felt unsettled about a “harmless” comment or replayed a subtle slight from a fellow employee over in your mind, you understand the emotional and psychological toll microaggressions can have. Intentional or not, these moments can chip away at your sense of safety and confidence. Research shows microaggressions can be just as harmful as more overt forms of discrimination. 

Too often, microaggressions in the workplace go unaddressed, leaving you to wonder if you’re just being too sensitive or overreacting. Knowing how to deal with them and how to respond safely will be beneficial for your mental health. 

Continue reading to learn how to effectively advocate for yourself and address work-related microaggressions. 

Common Workplace Microaggressions

It can be difficult to recognize microaggressions at work, especially since they’re often subtle and are easily brushed off by other people. You might have even laughed at a joke that stung, or shrugged off a comment about your gender, background, or appearance. Yet, these comments can ultimately cause real harm. You might recognize some of the following signs and examples of microaggressions in your own life. 

Racial and ethnic microaggressions

Maybe you’ve gotten questions like “Where are you really from?” Or you received a compliment that just doesn’t sit right, like “Wow, you’re so articulate.” You may have heard comments about your hair, accent, skin tone, or culture that seem more like a slight than genuine interest. These often go unnoticed, but they usually reflect harmful stereotypes and racial bias. They can leave you feeling like you’re an outsider, no matter how long you’ve been a part of “the team,” resulting in long-term racial trauma at work.

Example of racial and ethnic microaggressions

You’re in your weekly team meeting, and your colleague (who you’re not really close to but have worked with for a long time) mispronounces your name…again. You’ve already corrected them multiple times in the past, and you do so again now. Later, someone else asks you if English is your first language, even though you grew up in the same city. You might feel like you’re watched more closely than some of your coworkers, or have an experience where you were excluded from a big project. Your ideas often seem to be overlooked or attributed to another team member. 

Each of these experiences—known as tone-policing, over-surveillance, or exclusion—is a form of microaggression and racial discrimination that can make you feel unfairly judged or invisible at work. 

Gender-based microaggressions

The challenges women face in the workplace, along with the challenges faced by trans and nonbinary individuals, often fall under the category of microaggressions. If you’re a woman or you identify as trans or nonbinary, you might be talked over in meetings. You may be assigned note-taking duties or party-planning jobs by default. Maybe you’ve been told you’re “too emotional” when you’re just expressing a (valid) concern. Your male boss might be guilty of “mansplaining” things to you…even when they’re in your area of expertise. Or, you might recall having your competence questioned by coworkers or your employer just because of your gender or identity. 

Example of gender-based microaggressions

You’re the lead on a project, but every time a decision is made, your input is ignored…until a male colleague offers the same idea, and it’s welcomed. As the only female in the room, you’re asked to organize lunch for the entire team, even though it’s not your job. 

If you’re trans or nonbinary, microaggressions can include being misgendered, asked inappropriate questions about your body, or having your pronoun preference dismissed. 

These experiences can make you feel undervalued, unseen, and pressured to conform to others’ expectations.

LGBTQIA+ microaggressions

Research done by McKinsey & Company found that nearly a third of LGBTQIA+ employees surveyed experience work microaggressions. The rates were even higher for LGBTQIA+ women and trans employees. 

Being part of the LGBTQIA+ community means you might hear microaggressions at work that sound like “You don’t look gay” or you might endure pronoun and relationship jokes at the office. You may often encounter questions that feel invasive and hurtful to your lifestyle or relationship. Or perhaps you realize that office talk generally assumes everyone is straight. 

Example of LGBTQIA+ microaggressions

In the middle of a team lunch, after assuming your orientation, someone asks you if you have a boyfriend or girlfriend. You’re continuously asked about your pronouns by a coworker who wants an explanation “why” or tells you “it’s too hard to remember.” 

These types of subtle erasures and assumptions that everyone in the workplace is heterosexual can be isolating. They can also make you feel pressured to hide or downplay your true identity. 

Disability and mental health microaggressions

Living with a disability, whether it’s visible or invisible, can pose challenges at work when you encounter ableist views and actions. You might have heard comments like “You don’t look disabled—what do you have?” Some coworkers might dismiss your accessibility needs or label them as “special treatment.” Maybe you’ve been pressured to share personal details about your medical history, without regard to what you’re comfortable disclosing. It’s possible your neurodivergence was trivialized as you just being a “quirky” person. 

Example of disability microaggressions

You were excluded from a team outing because it was just assumed that you couldn’t or wouldn’t participate, except no one bothered to ask you. You also find yourself repeatedly explaining why you need accommodations. 

The stigma that still exists today surrounding mental health, disabilities, and neurodivergence can make it hard to ask for support. It’s also been proven to be damaging in studies. The experience can leave you feeling very alone and misunderstood at work.  

“It can be hard to identify whether or not what a person is experiencing is a microaggression. However, it’s largely about trusting your gut or intuition. If you feel uncomfortable about the statement or comment that was made, ask yourself why it’s bothering you? Even if it came off as a “joke,” it still made you uncomfortable. You know yourself best, and can tell if something was wrong. It’s easy to let it go but even if it wasn’t meant to be hurtful, it was to you. No one will advocate for you if you don’t for yourself first.”

– Talkspace therapist Minkyung Chung, MS, LMHC

What it Feels Like to Be on the Receiving End of Microaggressions

If you’ve experienced any type of microaggression at work, it’s natural to have a range of reactions. It would be understandable if you felt anxiety at work before meetings or dread interacting with certain colleagues. The shame you feel can linger long after the moment passes, too. 

Microaggressions can cause you to question your abilities and make you feel like an impostor, leading you to wonder if you truly belong. Over time, you might become angry, confused, or numb about how you’re being treated. 

We know that repeated microaggressions can erode your self-esteem and sense of safety. It can lead to everything from burnout to low job satisfaction. Research shows they can result in a host of mental and physical health issues, including:

• Increased stress levels
• High blood pressure
• Gastrointestinal problems
• Sleeping issues
• Anxiety
• Depression
• Post-traumatic stress disorder (PTSD)
• Obsessive-compulsive disorder (OCD)
• Substance use disorder

It’s normal to second-guess your feelings—whether this is your first microaggression or just the latest of many. You might replay conversations and wonder if you’re just being too sensitive. It’s important for you to know: you’re not overreacting. What you feel matters, and your feelings are more than valid. 

“The very definition of microaggressions is that the statement/comments are subtle but repeated. So it’s more like chipping away at the person as opposed to macroaggressions that are in your face and direct. We know how to combat macroaggressions, but with microaggressions, it becomes more difficult to address because it isn’t clear if it’s intentional or unintentional. So the chipping starts to become more draining rather than one powerful push to address the issue.”

– Talkspace therapist Minkyung Chung, MS, LMHC

How to Respond to Microaggressions at Work

As frustrating as it can be to deal with microaggressions in the workplace, there are a number of strategies you can use to respond to offenders. The most effective approach will depend on the situation, timing, and your desired reaction. 

In the moment

If you’re face-to-face with someone and feel safe, you can use any of the following statements to address their microaggression in the moment. 

• Can you help me understand what you meant by that?
• That comment didn’t sit right with me.
• Can we avoid comments like that in the future?
• This is making me feel uncomfortable. Can we talk about what you mean?
• I’m not sure you realized how hurtful that type of statement is to me. 

If you want to address microaggressive behavior but aren’t quite comfortable confronting it head-on, there are other ways to respond. For example, you can also use grounding tools. Pausing, taking a deep breath, and redirecting the conversation are options. 

“When the discomfort of microaggressions becomes too much or taxing on us, there are ways to help us refocus our thoughts and emotions to help us not be aggressive but assertive in communicating boundaries. Taking a step back and doing some deep breathing exercises (i.e. box breathing, lazy 8 breathing) helps us to take the distance and breath we need to communicate effectively. Leaning on your support system is also helpful in managing our emotions during these times.”

– Talkspace therapist Minkyung Chung, MS, LMHC

You always have the right to stay silent in these situations, too. Self-protection is a valid response to microaggressions. You don’t owe anyone a response, particularly if you’re concerned for your safety. 

After the fact

Sometimes, you might need a minute to process what just happened. It’s perfectly OK if you need to reflect on the experience. Either way, it’s a good idea to document incidents, even if it’s just for your own clarity. Writing down what happened can help if you start to notice patterns in the behaviors you’re witnessing. 

You may want to speak with someone you trust, such as a colleague, mentor, or therapist. Debriefing can help you put things in perspective in case you ever decide to revisit the conversation later, whether in person or via email. 

If you decide to bring it up at a later date but aren’t sure what to say, the following prompts can guide the conversation. 

• I’ve been thinking about what you said earlier, and I want to let you know that something didn’t sit well with me.
• Regarding what happened in the meeting yesterday, a comment you made left me feeling very uncomfortable. I want to share my feelings about it.
• I would like to follow up on an incident that occurred earlier. I was hurt by a remark you made, and I think it’s important for us to talk about it.
• I wasn’t sure how to react in the moment, but I want to talk about what was said earlier and share how it affected me.
• I was hoping to get your support as I process what happened earlier. I’m still figuring out how I want to address it.

You don’t owe anyone anything. If you decide to address how their comments made you feel, that’s your right, but it’s not your job to educate people. Your energy is yours to protect, and you shouldn’t feel bad if you decide not to confront people for their behavior. 

If you decide to escalate

Microaggressions can be part of a larger, toxic environment. If that’s the case, you should know that you can’t fix an entire broken system on your own. You can bring your issue to HR or leadership for resolution. Before you do, though, make sure you have a clear understanding of what happened, when it happened, and how it made you feel. If you’ve noticed patterns, make sure to track and share them. Framing your concern in terms of patterns can strengthen your case. 

You can mention things like:

• I’ve noticed a pattern that seems to be affecting multiple team members, and I want to bring it to your attention. 
• I’ve documented several incidents, and I was hoping to share how they’ve impacted me.  
• I’m reaching out because I need help addressing the microaggressions I’ve been experiencing. These incidents are affecting my well-being and my ability to do my job effectively. 
• I’d like to formally report the following interactions that I feel have crossed a line.  
• Can we discuss some concerns I have about the workplace culture that’s developed here? I think there are some things that need to be addressed. 

Remember: You don’t have to fix the system yourself. 

Protecting Your Peace and Mental Health

Any time you’re hurt by microaggressions in the workplace, it’s natural to have an emotional response. Anger, sadness, numbness, and fear are normal responses to the subtle slights that microaggressions cause. Regardless of whether you speak up, self-care is essential when facing microaggressions. 

Strategies to protect your peace and your mental health:

• Practice grounding techniques for anxiety: Deep breathing exercises for anxiety or mindfulness can calm your nervous system after a stressful interaction.
• Set boundaries: Establishing clear boundaries can prevent people from depleting your energy.
• Find support: Connect with peer support groups or networks to share experiences and find solidarity.
• Get professional help: Seek therapy or counseling from a mental health professional who understands the harmful impact of workplace microaggressions. Therapy can be a powerful tool for regaining your peace. 
• Take breaks: Be sure to take breaks when needed and prioritize activities that restore your sense of self and bring you joy.
• Give yourself validation: Remember that your experience is real and you deserve respect and support.

“As is common with many workplace stressors, it is important to make sure a healthy work/life balance is maintained. The ability to take the time needed to ‘recover’ from the work week and engage in healthy self-care activities is important to managing some of the stressors that come along with dealing with workplace microaggressions. Engaging in the support system one has or getting involved in a hobby that is enjoyable, or even a cause that allows you to grow your support system community, are helpful ways to ‘recover’ from the work week. Therapy is also a great option to help manage the working environment but also learn how to build healthy boundaries, work on assertive communication tools, and other issues that may be related to the impact of the workplace environment.”

– Talkspace therapist Minkyung Chung, MS, LMHC

You Deserve Support—and You’re Not Alone

Mental health support isn’t just about coping; it’s about thriving. It’s a powerful way for you to regain peace and build resilience, so you can effectively address microaggressions in the workplace. 

Microaggressions are real and harmful, and what you’re experiencing isn’t all in your head. Know that you don’t have to deal with the emotional toll this is taking on you by yourself. There is hope, and Talkspace can be your resource for continued support and healing if you’re feeling overwhelmed. Online therapy can help you process your experiences so you can find a path toward healing. 

If you’re ready to take that step, get started today with a culturally sensitive therapist from Talkspace today.

Living with a disability can be challenging on many levels. Systemic barriers can impact nearly every aspect of the world, from limited access to care to a lack of inclusion. Navigating life as a disabled person is about managing symptoms, adapting to physical, emotional, or cognitive changes, and finding your place in a world that can overlook, misunderstand, or exclude you. 

Here, we’re exploring practical but affirming strategies to help you cope with your disability. You’ll find personal empowerment and learn how to advocate for yourself. Whether you have a physical limitation or are dealing with a cognitive or mental health disability, you deserve to be seen and supported. Keep reading to learn more about coping with a disability​.

Acknowledge the Emotional Landscape of Disability

It doesn’t matter if you’ve been living with a disability since birth, due to an illness, as a result of an accident, or if you’re adjusting to a new diagnosis. There’s no one or right way to feel about it. 

Your feelings can change from day to day or even moment to moment. Grief, anger, confusion, acceptance, and pride are all valid and honest responses. Allow yourself time and space to process your experience, reimagine the future, and accept your reality, even if it means redefining your identity. 

Accepting a disability can be one of the most important parts of your journey. There isn’t a timeline for this, so be patient with yourself (and others), and ask for support when you need it.  

Practical Strategies for Daily Coping

Some of the trickier aspects of living with a disability are the practical parts. It’s easy to say you’re going to live your best life, but how do you do that? The following daily coping skills are a good place to start.

Prioritize self-compassion over comparison

We live in a culture that romanticizes “the hustle” and makes it easy to compare yourself to others. Social platforms, pop culture, and mainstream media all send the message that doing more is always better, even when it’s at the cost of your well-being. 

Remember that your worth isn’t tied to what you accomplish every day. Give yourself grace on the days when getting out of bed or running an errand is all you can manage, and know that it’s enough.   

When the negative self-talk creeps in or you find yourself wondering, “Why can’t I do/be more?” or “Everyone else does so much better,” meet your thoughts with kindness and compassion. Research shows that self-compassion is linked to greater resilience and psychological well-being, so be sure to prioritize a balanced self-care routine. Celebrate even small wins, take breaks, and rest when you need to. 

Create routines that honor your body and brain

There isn’t one “best” way to schedule your days. Routines should honor your capability, body, and brain. 

Design a daily rhythm that supports your energy levels, mobility, and cognitive needs. Be flexible on days when your needs change, and don’t be hard on yourself if you have a slower day. Doing your best is always enough. 

Create a routine that works for you. The key is listening to your body and mind and being willing to adapt your routine as needed. For example, you might:

• Break tasks into smaller, more manageable steps
• Schedule rest periods and breaks throughout your days
• Be flexible when you can’t get to all tasks and activities
• Have a support system already in place for the days you need a little extra assistance
• Use visual aids, planners, reminders, or assistive technology to support your memory and help you focus
• Nurture your emotional well-being by trying to be social

“The essential skills for long-term emotional resilience when living with a disability are self-compassion and boundary-setting. Really caring about your own feelings and monitoring what brings you joy, and making your emotional state a main priority is self compassion. Setting boundaries with others can go along with maintaining your internal emotional state. In order to protect and nurture yourself, boundaries are necessary.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Advocate for accommodations and access

You’re legally entitled to fair and reasonable accommodations at work, school, and in public areas. The Americans with Disabilities Act (ADA) protects you from discrimination and ensures you have the right to access and inclusion. This can mean asking for flexible hours, accessible materials, or modifications to your physical environment. 

Advocating for your needs shouldn’t be a burden. It’s an act of self-respect. It’s not only about your own needs and rights; you can help others, too. 

If you need support, accommodations, or improved access but aren’t sure where to start, find an advocacy organization. They’ll provide guidance on how to ask for what you need and help you deal with everyday challenges. Here are a few common examples. 

• American Association of People with Disabilities (AAPD): Works to increase the political and economic power of people with disabilities by promoting equal opportunity, independent living, and more. 
• National Council on Independent Living (NCIL): NCIL’s mission is to enhance the human and civil rights of all people with disabilities.
• Disability Belongs (formerly RespectAbility): Fights for systemic change in how society views and values people with disabilities.
• Disability Rights Education and Defense Fund (DREDF): National civil rights law and policy center working to advance the rights of people living with disabilities.

Stay Connected to Supportive People

Isolation is a common challenge for those with disabilities, but feeling connected is essential for mental health and well-being. Research has shown that disabled adults are more likely to be lonely. In one study, nearly half of respondents with disabilities (46%) reported feeling lonely, compared to 22% of respondents without disabilities. The increased risk is likely due to non-inclusive or inaccessible environments.

Actively seek out friends, peer groups, and online communities that can affirm your experience and identity. The care and support they provide can help you overcome any loneliness you feel when physical spaces, social events, or digital platforms aren’t accessible. 

Lean on chosen family and affirming networks

Lean on relationships that are built on mutual respect. It’s your chosen family and networks that’ll offer you the emotional safety and validation you need. 

Think about the people in your life who “get it” and are consistently there for you. Those who respect your boundaries and are willing to fight for you. Those who will always be there to celebrate you. It’s these relationships—whether familial, platonic friendships, professional, or partners—that will offer you the most. 

If you don’t have this type of support, know that you deserve it. It’s available, and you have every right to seek it out. 

Here are a few support services and resources to consider:

• Independent Living Research Utilization (ILRU): Offers a wealth of resources, including everything from core services to legal assistance to health and wellness and more. 
• The Arc: Promotes and protects the human rights of those with intellectual and developmental disabilities (IDD). 
• Yoocan: A global community that helps people with disabilities find support and connect with resources. 
• Disability:IN: An excellent resource you can provide to your company if they’re looking to become more inclusive.
• Disability Rights Fund: Supports disability rights movements and drives change through peer and collective learning. 

Explore disability-led community spaces

Sometimes, the most powerful support you can find is when you connect with others who share or can relate to your experience. Research indicates that peer support is highly effective and has a profound impact on mental health. 

Think about joining a virtual support group or attending disability-focused events to meet people who understand you. You can also follow outspoken activists, influencers, and online content creators who share their experiences as people with disabilities. 

Online communities are especially valuable when resources are limited or accessibility is a concern. If you’ve been feeling misunderstood, are looking for advice, or just want to know you’re not alone, community spaces can be a game-changer. 

Find Purpose Beyond Productivity

It might be hard, but try to ignore the cultural norm that ties purpose to productivity. Living with a disability can mean that how you contribute looks different, but that doesn’t mean it’s not valuable. Contributions don’t have to fit a mold to be meaningful. 

Creativity, activism, spirituality, caregiving, and willingness to learn are all valuable ways to show up in a world that doesn’t feel like it’s built for you. 

“The mental health benefits of aligning with your personal values rather than perceived external expectations are key. Knowing who you are and how you contribute to family and community as a whole is what we all strive for. We are all striving to be the best version of ourselves, and that means we have embodied the qualities, values, and intentions that the world needs. So that when we are thought of, the world seems brighter.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Understand and Challenge Systemic Barriers

The limitations and challenges you face aren’t always about individual health. They can also be about the systemic barriers you face. Ableism—discrimination against people with a disability—is often about more than the disability itself. It can show up anywhere in your life, including:

• Healthcare
• Employment
• Education
• Public life
• Housing
• Transportation
• Media and representation (or lack thereof)
• The legal system
• Technology and digital access

Systemic barriers like these can impact your mental health and limit opportunities. Self-advocacy is vital, and it starts with being aware and willing to push for change.

Use tools and resources to protect your rights

Knowing your rights is empowering, but you also need to know how to advocate for yourself. Whether you’re fighting for workplace accommodations, public access concerns, or healthcare discrimination, having the right tools will make a real difference. There are several resources available that can support you on your journey. 

The Americans with Disabilities Act (ADA) protects against discrimination in education, employment, and more. Another organization, the ADA National Network, helps with requesting accommodations or filing a complaint if your rights have been violated. You can also search for and connect with local disability advocacy groups for advice on policies and navigating difficult, confusing, or complex systems. 

If you need legal support, disability rights legal aid organizations, like the American Civil Liberties Union (ACLU) and the National Disability Rights Network (NDRN), are available. 

Practice access-centered thinking

Instead of trying to “push through,” reframe your thoughts with access-centered thinking. Focus on making tasks and spaces more accessible because accessibility is not about personal preference. It’s a fundamental right every human has. 

You can practice access-centered thinking by trying to:

• Choose venues with ramps and elevators
• Use assistive technology 
• Ask for information in accessible formats
• Plan ahead to meet your accessibility needs
• Customize or update your home and work environments 
• Utilize transportation that suits your needs
• Offer feedback to improve access (for you and for others in the future)

Moving Forward with Empowerment and Support

Coping with a disability is an ongoing process. It’s important to stay committed to learning, adapting, and reclaiming agency, even though society often overlooks disabled voices. You deserve days of joy, pride, and connection. You can build a fulfilling life where your needs, experiences, and contributions are acknowledged. Yes, you might have days of frustration, and life can feel lonely at times, but you’re not alone. If you need help, ongoing therapy is a powerful tool that can provide strategies for navigating life with a disability.

Talkspace is a supportive resource for online therapy that honors the emotional complexities and challenges of living with a disability, whether you’re struggling with internalized ableism or wrestling with external challenges. We’re committed to offering mental health help that serves your unique needs and meets you where you are. We accept most major insurance plans and offer options for online therapy covered by Medicare, so the cost of care doesn’t have to be a barrier that prevents you from seeking help. 

Learn how to cope with a disability​ through therapy from Talkspace today.

Native American mental health concerns are complex, but by developing a deep understanding of cultural and historical contexts, it’s possible to challenge and overcome them. Native American nations are diverse, with unique languages, traditions, and perspectives on health and healing that can influence how we approach and address mental health care. 

Explore some of the challenges Native Americans face regarding mental well-being and learn about how modern and traditional healing practices are coming together to best serve this population. We’ll also dive into culturally competent care and why it’s so crucial to improving the mental health of Native Americans.

Understanding The Historical Context

To understand the mental health challenges faced by Native American and tribal communities, we need to first dive into the historical context of the issue. Legacies of colonization, forced relocation, and cultural suppression have all left deep, painful scars that contribute to the intergenerational trauma communities must attempt to navigate. Putting together the historical context is crucial to being able to appreciate such resilience and strength in the face of adversity. 

The legacy of trauma and its impact on mental health

In order to grasp the impact trauma has had on the well-being of Native Americans, you must be willing to acknowledge that it’s shaped the mental health care landscape in profound ways.

A systematic, cruel attempt to erase their cultures — through barbaric acts like boarding schools, colonization, forced relocation, and the devastation of tribal lands — has contributed to deep and lasting psychological scars. The pain and suffering past generations experienced continue to impact the mental health of Native Americans today. 

Historical trauma like this can manifest in a variety of ways, including higher rates of:

• Depression
• Anxiety
• Suicide risk
• Post-traumatic stress disorder (PTSD)
• Substance use and abuse

Research links the trauma Native Americans have experienced to higher rates in each of these areas compared to the general population.

“The need for cultural awareness for the Native American Community is very important.  Seeking help outside of the Native American culture is not popular and may not be the first choice. Although there are many Native American nations throughout the United States with different traditions and languages, seeking mental health services with a non-tribal member can be a struggle for most. Trusting and finding rapport with those that have a knowledge of tribal beliefs, and their ancestral heritage are the best supports for the Native American community.”

– Talkspace therapist, Dr. Karmen Smith LCSW DD

The role of cultural identity in healing

Preserving cultural identity is not just a part of the healing process for Native American communities—it’s a cornerstone. Deep connections with their ancestors, heritage, language, and spiritual practice serve as a foundation for healing. By maintaining, supporting, or reviving cultural practices that promote mental health and well-being, nations can foster a collective resilience that goes beyond individual healing. 

For example, the Navajo Nation uses song ceremonies to restore harmony and balance. The Lakota practice Inípi (sweat lodges) as a purification rite that cleanses the spirit and body, allowing seekers to experience spiritual rebirth. 

Honoring cultural identity can enable Native communities to build and strengthen their mental well-being through methods and practices that are significant and meaningful to them.

Mental Health Challenges in Native American Communities

While Native American mental health challenges are largely rooted in their historical trauma, present-day issues are further compounding issues like increased violence, PTSD, risk of suicide, drug and alcohol abuse, and more. 

Yet, despite a clear need for support, many barriers still exist for Native Americans trying to access critical services. Geographic isolation, cultural stigma, and healthcare disparities all create obstacles that can make it difficult to find help that will improve mental health care outcomes.

Common mental health issues across nations

Depression, anxiety, PTSD, risk of suicide, increased violence, and substance abuse are all prevalent across different communities. Some studies show that suicide rates for Native American populations are up to 50% higher than other populations. Other research suggests that the rate of suicide is higher for this population than any other minority group. 

The research shows us that everything from anxiety to depression to substance abuse to PTSD  is disproportionately higher in Native American populations, and this is especially true when we look at the Native American youth. This knowledge highlights the urgent need for comprehensive, accessible, affordable mental healthcare throughout these communities.

Barriers to accessing mental health services

Despite a clear need for mental health services, many Native American people today have barriers to care, including:

• Geographic isolation: Many tribal communities are in rural or remote areas with limited access to healthcare facilities and infrastructure.
• Shortage of culturally competent providers: Few mental health professionals have training in culturally sensitive care for Native American communities.
• Historical mistrust: A deep-rooted mistrust of the healthcare system, stemming from historical mistreatment and discrimination, often prevents individuals from seeking help.
• Stigma around therapy: Combined with mistrust, the stigma around therapy and seeking mental health support can discourage individuals from pursuing assistance.

“Creating a culturally sensitive environment for those of Native American Heritage starts with having them represented as therapists. Having a diverse staff and actively recruiting those from tribal backgrounds is far superior to offering training on the ancestral trauma and pain that is passed down through epigenetics, although that is a good training to have. The trauma that the Native Americans have experienced in the past continues today, but as a strong proud people, they remind us of their resilience.”

– Talkspace therapist, Dr. Karmen Smith LCSW DD

Traditional Healing Practices & Their Role in Mental Health

Traditional healing practices play a crucial role in the mental health and well-being of Native American communities. Their rituals are deeply embedded in their cultural and spiritual beliefs, and they take a holistic, natural approach to healing by addressing the body, spirit, and mind.

Native Americans use time-honored traditions—like guidance from their elders and medicine healers, ceremonial practices like talking circles or sweat lodges, herbal remedies, and more—to address mental health needs at both individual and community levels. Understanding and respecting this population’s rich cultural heritage and practices is crucial for supporting its mental well-being.

The importance of traditional healers and elders

Traditional healers — like tribal elders and medicine men and women — are highly esteemed in Native American community health practices. In fact, they’re frequently where people go first to seek help. With an in-depth understanding of the spiritual practices, herbal remedies, and common rituals that take place, it can be easier to provide culturally aligned healing and a combined approach that uses Indigenous mental health practices and contemporary practices.

When traditional healers work with modern mental health professionals to take a holistic approach to mental health, substantially more effective outcomes are possible.

Ceremonial practices and their healing power

Ceremonial practices have long been vital to spiritual healing in Native American communities. They can offer time and space for personal reflection and healing for those struggling with mental health. They also promote shared resilience throughout Native nations. Some common ceremonies include:

• Sweat Lodges: A purification ritual used for physical and emotional renewal, where sitting in a steam-filled lodge is believed to cleanse both body and spirit.
• Talking Circles: A supportive gathering where participants sit in a circle, sharing thoughts and emotions openly in a safe environment.
• Smudging: A ritual that involves burning sacred herbs like sage or sweetgrass to cleanse negative energy and promote peace and mental clarity.

Indigenous approaches to mindfulness and meditation

While mindfulness and meditation are more widely practiced in modern society, they’ve always been important for the mental health of Indigenous people who seek a connection between mindfulness and nature. Meditation promotes mental clarity and strategically reduces stress, making it an ideal tool for anyone with a mental health condition.

The Lakota and other nations use their connection to landforms and prayer as a foundation for mental well-being. Their practice revolves around remembering their place in the universe and the feeling connected to their ancestors.

Moving Forward: The Role of Culturally Competent Care

Seeking culturally sensitive therapy that respects Native Americans’ cultural background is crucial for achieving optimal outcomes and healing. Culturally sensitive care is based on the idea that it’s more effective to work with a mental health professional who acknowledges how historical trauma still impacts Native communities. If therapists can appreciate and be sensitive to critical cultural contexts, they can deepen trust and ensure more effective and respectful interactions.

Talkspace can be a valuable resource for Indigenous people seeking mental health support, especially for those living in rural areas with limited access to services. Online therapy expands the reach and potential to connect with a qualified, experienced therapist. Finding someone who offers support aligned with the values and experiences of Native communities can make all the difference in a person’s healing journey.

The accessibility of online therapy can help bridge the familiar gaps in Native American mental health practices. For those who face geographical isolation barriers or mistrust traditional healthcare settings, virtual therapy is an alternative that offers easy access to mental health care.

If you’re struggling with a mental health challenge, consider online therapy with Talkspace. You’ll be matched with a therapist who understands and respects your cultural values and unique history. Once you’re connected with a therapist, you can start to learn how to deal with trauma, anxiety, depression, or other mental health concerns you’re experiencing.

Microaggressions are subtle, indirect forms of discrimination that can be either intentional or unintentional. You can encounter microaggressions in various situations and settings, including the workplace, academic arenas, or personal relationships. 

Knowing how to deal with microaggressions can be tricky — it requires a delicate balance of being confident and asserting yourself while being able to maintain the relationship. With the right strategies, though, you can effectively handle these inappropriate and dangerous interactions. 

Use our tips to prepare for when and how to respond to microaggressions. The following techniques will empower you to rise above and set your boundaries. 

Updated 8/29/24

Finding a culturally sensitive therapist can be essential to seeking successful mental healthcare. The American Psychological Association (APA) defines cultural competence as the “possession of the skills and knowledge that are appropriate for and specific to a given culture.” It can be argued that a therapist must deeply understand cultural differences and how they impact therapy to offer adequate treatment. 

A culturally competent therapist can better recognize and respond appropriately to their clients’ diverse backgrounds. For example, being aware of how language barriers, religious beliefs, gender roles, ethnic customs, and other factors may influence therapeutic relationships can be crucial in the overall efficacy of treatment. 

Why is culturally sensitive therapy important? Read on to learn more and to see some culturally sensitive therapy examples.

Some people associate certain minority groups with positive traits or success. While these views may seem flattering on the surface, the model minority myth is actually rooted in damaging stereotypes. For example, East Asian groups of people are perceived as submissive (although this mostly affects Asian women). One of the most devastating effects of the minority myth is it fails to address the problems members of a group might face. It’s been used to silence minorities, ignore racism, and pit members of minority groups against one another.

Read on to learn more about the model minority myth and why it’s so problematic. The good news is that we can work together to break stereotypes and help one another heal from these damaging myths.