Next Steps
Engaging in conversations with our loved ones or mental healthcare providers can help us get started on our health and healing journeys. Sometimes, there are still barriers and challenges, or we might not be fully ready. That's okay, this is our unique journey. Here are some ideas for the next steps.
We Talked And Guess What...
"First of all, they don't believe in therapy [...] it's meditation and yoga and prayer, family time for them, that's therapy enough."
We hear of this often. Don't give up on having conversations around mental health challenges, while these might not be the answer you want to hear, family members might not understand what therapy looks like or what therapy truly means. Yoga, meditation, and prayer are often shared by families and communities because of the collective culture, togetherness is important (Rastogi, 2007).
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These options are very valid and can be helpful. Consider some of these other options as well if formal treatment is not an option right now.
Journaling
Many journaling apps are being created and can easily be added to our phone. Some will even prompt you to make an entry daily. It can help to put your thoughts onto "paper" to help sort out what we are feeling.
Mindfulness
Breathing exercises can help calm our anxious feelings. We always have our breath, so focus on your inhale and exhale. The point of mindfulness is to bring us back to the present moment and feel grounded.
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Support Group
There are many support groups (no cost) that offer in- person and virtual options. These are great options to also build your support network and to know you're not alone.
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“When my [non-Asian] therapist asked about my parents' relationship, I told her they had an arranged marriage. She looked shocked and said, 'Ok, we have to pause so I can process that.' I was like, ‘That isn’t even close to what I came to you for…’”
This sounds frustrating! This interviewee self reflected and realized that therapeutic fit and therapeutic alliance are important and essentially did not return. This is very normal. Finding that good fit with a therapist may take time, it might take a few different therapists before you find one you're comfortable with, and that is not out of the ordinary.
We all have different identities that we carry and that are important to us. One way to navigate this in therapy is to ask the therapist what approach do they use in sessions? Another option is to find a therapists that share some of your identities (Gender expressions, LGBTQ+, South Asian). Click each title below for a resource.
Talking with someone who allows us to freely express ourselves is important. Not only do we want to share in a safe space, we want to someone to affirm and validate the systemic and cultural challenges that comes with our identities.
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Sometimes, talking with a therapist who is from a similar culture can be reassuring. For many individuals, this might mean they have similar cultural views and more time can be spent on talking about issues on hand.
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We live in a society where microagression, systemic oppression, racism, queer and transphobia, and isolation are very real and scary. It helps to talk with someone who deeply recognize these challenges and are committed to helping you process these barriers.
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