Understanding the Impact of Racism and Internalized Racism on Asian Canadians' Mental Health
“That’s so Asian!”. Back in the 1990s when I was growing up in Toronto, this was not a positive comment. When someone’s appearance, demeanour, or preferences in food and entertainment were described as “so Asian”, it was understood that this was a put-down. The implicit message was that being too closely connected to one’s Asian heritage was something to feel slightly (or very) ashamed about. I remember being a teen in a public washroom stall and overhearing two girls talk about where they wanted to go for university. One girl told the other that she did not want to attend the University of Toronto because there were “too many Asians there”. Although it was obviously hurtful to hear comments like these from people in general, it was not uncommon for these opinions to be expressed by other Asian-Canadians. I heard peers proudly declare themselves to be “bananas”, “Twinkies”, or “coconuts” - yellow or brown on the outside, and white on the inside.
These anecdotes illustrate how identity for many Asian Canadians can be very complicated, and how feeling proud of one’s heritage and background can be a struggle. Being Asian in a society where we face both overt racism in the form of violence and aggression, as well as subtle microaggressions in which we are made to feel invisible, foreign, or other, leads some people to feel less than, inferior, or inadequate in comparison to their peers from the dominant society. This is compounded by a lack of positive media or political representation. Internalized racism describes how a marginalized person comes to accept and believe negative stereotypes about their racial or ethnic background, and it has significant negative mental health consequences, including anxiety and depression. A recent study has shown that internalized racism in Asian Americans is associated with increased risk of suicide (Link).
As a consequence of internalized racism, and driven by a desire to be accepted and avoid bullying and rejection, some Asian Canadians reject or create distance from their cultural and racial background. This might look like refusing to speak their mother tongue or ancestors’ language in public or at home, not wanting to eat food from their home country, or selectively socializing only with white or non-Asian peers. The racism that Asian Canadians experience and the subsequent internalized racism can lead to struggles with shame, isolation, insecurity, lack of self-worth, and disconnection from from their heritage.
Working Through These Challenges
Recognizing, understanding, and processing these racial identity dynamics is crucial for healing. If you or someone you know is struggling with feelings of shame, inadequacy, or disconnection due to their experiences with racism or internalized racism, therapy can be a safe space for inner healing. Here are some ways to approach this journey:
Find a Culturally Attuned Therapist: It’s essential to find a therapist who understands the specific challenges faced by Asian Canadians. In a world that is often presented as black or white, the Asian and Asian Canadian experience can be overlooked and unrecognized. Culturally attuned therapists can provide a safe space to explore feelings of identity, belonging, and cultural heritage.
Explore Your Identity: Therapy can offer a supportive environment to discuss your experiences as a bicultural individual, process your experiences of racism, and identify how it has impacted your self-image. This exploration can help you reclaim your narrative and redefine what your cultural and racial identity mean to you. If therapy is not accessible to you, you can also discuss your experiences with trusted others. It may be especially helpful to connect with those who share your bicultural identity or have their own unique bicultural identity. You can also listen to podcasts or find community groups that explore these issues. Check out the Resources section of this website for some potential podcast options.
Challenge Internalized Beliefs: A therapist can help you recognize and gently challenge the internalized beliefs that have been shaped by societal racism. By understanding where these beliefs come from, you can begin to dismantle them and foster a healthier, more accurate self-image.
Reconnect with Your Culture: You may wish to (re)engage with your cultural heritage in positive ways. This could involve participating in cultural traditions, taking language classes, travelling to your ancestors’ homeland, connecting with community groups, or taking part in cultural festivals and celebrations that resonate with you.
Build Community: Finding a supportive community can significantly impact mental health. In therapy, you can discuss ways to connect with others who share similar experiences, helping you to feel less isolated and more seen and understood.
Practice Self-Compassion: People can feel shame and grief when they begin to recognize how they have internalized racist attitudes towards them, and lost connection with their cultural heritage. This is especially difficult as they may also continue to struggle with feeling inadequate and lesser than. Cultivating self-compassion for the part of you who struggles with shame, grief, and inadequacy can be incredibly healing. A therapist can support you in developing kindness towards yourself, recognizing your worth beyond societal perceptions.
Healing from Internalized Racism
The journey toward healing from the effects of racism and internalized racism is deeply personal and often complex. However, it is possible to work through these challenges and cultivate a strong, positive sense of self. One way of processing the challenges of a bicultural identity is by seeking support from a culturally attuned therapist. Whether it is in therapy or within a supportive community, it is helpful to address the impacts of racism on your mental health, learn to embrace your identity, and foster a sense of belonging that honours your heritage and unique bicultural identity.
Remember that you deserve to feel proud of your whole self and to feel grounded in who you are with confidence and joy.
If you are interested in working together to explore your experiences as an Asian in the diaspora, please reach out. I am a bicultural Asian-Canadian psychologist, and I provide virtual therapy services to clients in Toronto and across Ontario.
