Cultural adjustment and mental health: A mindful balance
Finding your individuality while respecting your heritage can feel complex
By Nilgun Tunali Therapist Intern, Registered Psychotherapist (Qualifying)
As a psychotherapist intern, I have worked with individuals navigating cultural adjustment challenges. This process can be both exciting and emotionally difficult, particularly for those managing dual identities — feeling torn between two worlds. Whether you are adapting to a new country or balancing the expectations of family traditions and your current environment, the emotional experience can be complex. Cultural adjustment often brings up confusion, guilt, and frustration as you strive to find your individuality while respecting your heritage.
In this post, we will explore common challenges of cultural adjustment, offer coping strategies, and discuss how Emotionally Focused Individual Therapy (EFIT) can help you manage the emotions that come with this journey. EFIT is a therapeutic approach that helps individuals understand and process their feelings to create meaningful change. It is based on attachment theory and emphasizes the importance of emotional security in relationships, including the relationship with oneself. Key principles of EFIT include developing emotional awareness, learning to regulate intense emotions, and understanding how emotional past and present relationships shape patterns. The therapy aims to restructure emotional responses, promote healthier coping methods, and encourage empathy and self-compassion to strengthen self-acceptance and connections with others.
It’s common to feel like you don’t fully belong to either culture, but embracing your dual identity can be empowering.
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Emotional challenges of cultural adjustment
Cultural adjustment goes beyond learning new customs or language. It can bring up deep emotional struggles, particularly when you feel caught between family traditions and the need to adapt to a new culture. This is often referred to as a dual identity issue, where you feel pressured to honour your cultural heritage while simultaneously fitting into the values and expectations of your current environment.
You may experience emotions like:
Guilt: For feeling like you are distancing yourself from your heritage by embracing aspects of a new culture.
Confusion: Over how to balance family expectations with personal growth.
Frustration: From feeling misunderstood or disconnected from both cultures.
These emotional conflicts are common in cultural adjustment but can be difficult to navigate without support.
Coping strategies for cultural adjustment
While cultural adjustment can feel overwhelming, there are strategies you can use to find a balance between your heritage and your new environment. Here are a few key coping methods:
1. Acknowledge your emotions
The first step is recognizing and accepting your emotions without judgment. These feelings are natural, whether you feel guilt, anxiety, or frustration. EFIT encourages you to name your emotions and understand their origins, helping you validate your experience. Emotions reflect deeper needs, such as a desire for acceptance or belonging, and addressing these emotions can provide clarity.
2. Find balance between cultures
Instead of choosing between your cultural background and new environment, look for ways to integrate both. Think about what parts of each culture resonate most with you and how you can blend them into your life. Ask yourself:
What traditions from my heritage do I want to keep?
How can I adapt to my new environment in a way that still honours my roots?
In research into the acculturation process in families, Schwartz et al determined that finding a balance means setting boundaries when needed, such as with family members who may have rigid expectations, while also staying true to the values that matter to you.
3. Embrace your dual Identity
It’s common to feel like you don’t fully belong to either culture, but embracing your dual identity can be empowering. Rather than seeing it as a conflict, view it as an opportunity to create something uniquely your own. EFIT helps individuals accept and integrate different parts of their identity, guiding them toward feeling more secure in who they are.
4. Create emotionally safe relationships
Navigating cultural adjustment often affects relationships with family and peers. Open communication is crucial for creating emotionally safe spaces to share feelings without fear of judgment. In therapy, we improve emotional communication, helping you express your emotions and needs to loved ones more effectively.
5. Practice self-compassion
It’s easy to be hard on yourself during cultural adjustment, especially when you feel you’re not meeting expectations. EFIT emphasizes self-compassion, reminding you that it’s okay to struggle with this process. Be kind to yourself as you navigate the emotional ups and downs of finding your place between cultures. Accept that adjustment takes time, and there’s no right or wrong way to go through it.
Cultural adjustment goes beyond learning new customs or language. It can bring up deep emotional struggles, particularly when you feel caught between family traditions and the need to adapt to a new culture.
Finding your own identity
Cultural adjustment is about finding your individuality while honouring your cultural norms and family teachings. You are not defined solely by your heritage or your current environment; you have the power to create a blended identity that feels true to who you are. This process has been researched thoroughly and researchers have determined that finding your own identity often involves accepting that you can’t meet everyone’s expectations and honouring your personal needs and values.
Final thoughts
Cultural adjustment is an emotional journey, but it’s also an opportunity for growth and self-discovery. By acknowledging your emotions, embracing your dual identity, and practicing self-compassion, you can find a balance between honouring your heritage and embracing your individuality. Therapy, particularly Emotionally Focused Individual Therapy, can provide valuable support as you navigate this process. Remember, taking your time is okay — finding your identity is a lifelong journey.
Looking for some support? When you’re ready, we can help.
If you are feeling the challenge of adjusting to a new environment or struggling with the weight of family expectations, you are not alone! Reach out and book a free 30-minute consultation as a step towards a new relationship with yourself that is built on trust and personal responsibility. We’re here to listen and we can match you with a therapist who can support you on your journey, wherever it takes you.