Introduction

When I was in graduate school to become a psychologist, we were taught that over thousands of years of our existence as humans, we evolved to produce anxiety. Anxiety functions as a a protector by channeling resources in the mind and body to anticipate problems and take action when confronted with danger. In short, anxiety kept us safe. I imagine when humans were cave people, this was extremely helpful for day-to-day survival. The fight-flight-freeze response likely saved many a cave person in their daily battles to live another day. How helpful is our capacity for anxiety in these modern times? It depends on your perspective and how much you are bothered by unnecessary and excessive anxiety. (I personally am bothered quite a bit!)

Our world today is radically different from that of our primitive ancestors. It is generally safer for us in terms of physical threats and dangers but it may not feel psychologically safe because the pace of change is so fast (and perhaps getting faster still). The threats we face now have more to do with stressful life events, such as the loss of a loved one, moving, breaking up or divorcing, getting laid off from a job, etc. Excessive anxiety has become a prevalent concern affecting people from all walks of life and people of all ages, including children and teens. The experience of anxiety can bring some unique challenges for Asian American women. Balancing cultural expectations, career aspirations, and personal well-being can create a complex landscape for maintaining one’s mental health as an Asian American woman. In this blog post, we will explore the various facets of anxiety that Asian American women in Los Angeles may encounter and provide strategies to help manage and overcome these challenges.

Understanding Intersectionality in Anxiety Therapy

Anxiety therapy for Asian American women often intersects with various aspects of their identity. Factors like cultural background, family dynamics, gender socialization, and societal pressures can contribute to the experience of anxiety for an Asian American woman in Los Angeles. Age is also a factor as each phase of life, from young adulthood to older adulthood, comes with its own challenges and transitions. In addition, anxiety is often higher among individuals who have experienced trauma, or an emotionally disturbing experience from the past that impacts a person’s functioning in the present. Another intersection for Asian American women may be interracial or intercultural relationships. Even when Asian American women are in relationships with Asian American partners, there may be differences in culture depending on specific ethnic group, religion, and how long each individual’s family has been in the US. As you can see, the personal context of each Asian American woman needs to be recognized, explored, and honored in the therapy space, particularly when the goal is to overcome anxiety.

Recognizing Stigma

A common barrier to seeking anxiety therapy in Los Angeles is stigma, or the shameful or negative connotations associated with therapy. Within the Asian American community or even within one’s family, there might be a lot of unhelpful messages about what it means to seek help for mental health issues such as anxiety. Open conversations about mental health have historically been rare among AAPI communities, and the lack of discussion about such concerns may create the (false) impression that if you struggle with anxiety, you’re alone and abnormal. Many Asian cultures traditionally place a strong emphasis on resilience and self-sufficiency, which can make it challenging for individuals to seek help from a professional, even when they are suffering. Seeking help is sometimes understood as a sign of “weakness” in Asian cultures, which can add to the shame and difficulty of seeking professional support.

Coping Strategies

1. Mindfulness: Incorporating mindfulness practices into daily routines can help manage anxiety. Techniques like meditation, deep breathing exercises, and qi gong can provide a sense of calm and control. The main idea here is to get out of your mind (which is where anxiety pulls you in) and into your body and present moment.

2. Setting Boundaries: Asian American women often juggle multiple responsibilities. Setting clear boundaries in your personal and professional life can help reduce the overwhelm that contributes to anxiety. Setting a boundary with a situation or person is a way to reduce responsibility and stress, conserve energy, and make time and space for one’s own needs and interests. It’s not the same thing as avoiding a situation or person, although that can be part of a boundary you set, depending on what the problem is. Some examples include saying to a parent who calls multiple times a day: “I want to talk to you but I’m available to talk to you every other day. If you call me multiple times a day, I will not answer most of those calls. If you’d like to leave a voice message or text me, you can do that but I may not respond until the next time I’m available.”

3. Social Support: Building a supportive network of friends, family, co-workers, and pets is an essential foundation for general well-being but can also strongly support an individual struggling with anxiety. It’s important that even when you have a supportive long-term partner or spouse, having supportive people outside of that relationship is part of social well-being. Having a supportive network with a variety of people can help a person with anxiety receive validation and normalization from others. It’s also important to interact with people and reduce isolation so that you have opportunities to be heard and understood, have fun, and practice social skills and working through social frictions. Mental health research suggests that Asian Americans are generally healthier when they have some strong family and community bonds and that these bonds can often be a protective buffer when difficult challenges come up in life. Finally, a culturally competent therapist can also be an important part of this community support.

4. Self-Care: Prioritizing self-care activities that align with your interests, such as your hobbies like cooking, learning languages, or going on walks in the diverse and vibrant neighborhoods of Los Angeles, can be a valuable part of anxiety management. If you find yourself not doing some of these activities because there are not other people readily available to do them with you, it may be time to develop an enjoyment of doing these things alone. Resting, eating well, prioritizing fun or play, taking trips, spending time in nature are other examples of taking care of oneself. The key is to find what you enjoy and make time to do it. Self-care can also include healing practices from your culture or community that bring you healing, resolution, or comfort. Some examples include acupuncture, traditional Chinese medicine, or Ayurvedic approaches.

5. Focusing on Strengths: It’s important to try to take a step back, even during the toughest moments, to recognize one’s strengths and resources. Think of it as a counterpoint to all the negative messaging you receive from anxiety, such as “That wasn’t good enough. There’s too much work to do. There’s not enough time.” Start by recognizing your own resilience. You can even make a list of all your accomplishments in the last year, or a list of things you did that were positive today, or a list of things you’ve done at your job that you’re proud of. There are many variations on this theme and it might be helpful to try out different ones to give yourself the opportunity to reflect on your strengths.

Seeking Anxiety Therapy in Los Angeles

If anxiety significantly impacts your daily life in Los Angeles, consider seeking the support of a licensed professional. I’m a licensed psychologist with over 11 years of clinical experience and I specialize in Asian American women’s mental health. If you’d like a free consultation with me to see if we’re a good fit, please contact me. Here’s more information about me and my practice.

Anxiety and Asian American Women: Conclusion

Anxiety is a complex issue that affects Asian American women in Los Angeles in unique ways. By understanding the intersectionality of your experiences, understanding and exploring stigma, and implementing coping strategies, it's possible to navigate anxiety effectively so that you can live a more vibrant and joyful life. Remember that seeking anxiety therapy is a sign of strength, and that even just considering getting anxiety therapy is an act of courage.