The Acculturative Stress Latinas Experience in the U.S.

As Latinas we are often taught to be grateful to live in the United States, and for the opportunities we are afforded by being here. While many of us can attest to the fact that we have more opportunities than our mothers or grandmothers may have had, pressure to only focus on the good hides a dark reality — living in the United States is bad for Latina mental health, especially for Latinas born in the U.S. The longer a Latina lives in the United States the worse her mental health gets. An interesting paradox when many would assume that living in the U.S. would improve a Latina’s quality of life and therefore lead to better health outcomes. And yet, research shows that U.S. born, English language proficient, and third generation Latinas have higher rates of mental health conditions than other Latinas including Latinas born outside the U.S. and Latinas who have spent less years living in the U.S. The longer a Latina lives in the U.S. the higher her risk for experiencing a mental health disorder or substance use disorder in her lifetime.

So what gives? How can it be that living in a country with supposedly more opportunity comes at such a cost? The answer is acculturative stress. Acculturation describes the ways immigrant or minority group individuals like Latinas adopt cultural features from the mainstream culture. In our case acculturation is the way we balance our Latinx cultural heritage and the expectations that come with it against the values, norms, and expectations of the dominant American culture. The struggle to integrate, combine, and balance the two different and often conflicting cultures creates acculturative stress. And this stress takes its toll, especially over time.

Acculturative stress leaves us overwhelmed, and often feeling stretched thin, or like we’re failing because each culture has its own set of expectations. For example, in many of our families we are taught as women to be self-sacrificing, passive, and about the importance of family above everything, even our own well-being. However, American culture demands we be individualistic, competitive, independent, and to value progress and achievement over everything, even our own well-being. What wins in one culture can look like failure in the other leaving Latinas teeter-tottering between two cultures who tell us we aren’t enough- but in different ways.

Latinas may feel intense pressure to achieve a good career to be able to provide financially, while also being expected to care for aging parents, while still being expected to take a primary role in cooking, cleaning, and raising children. A PEW research study found that most Latinas experience these double-sided pressures, and that U.S. born Latinas endure these pressures at higher rates than immigrant Latinas.

One reason U.S. born Latinas struggle more with acculturative stress is that they are likely further into the acculturation process than an immigrant Latina, especially one who immigrates later in life. They spend more time in the dominant American culture, and have taken more of it in. A culture that comes with its own racist and sexist ideas about who we Latinas are.

Having stronger U.S. cultural values can lead to more intergenerational conflict with loved ones, especially those who are less acculturated and may feel as if their values are being rejected. Weaker family ties can mean less support and connection to the positive aspects of our culture. A strong connection to Latinx values, a sense of pride in your cultural heritage, and a feeling of belonging are known to be protective factors against negative mental health outcomes. For Latinas who have been in the U.S. their entire lives or who don’t feel as connected to their culture, it may be harder to build a strong Latina identity and therefore to benefit from cultural pride and connection.

How to Cope With Acculturative Stress

The first step to healing from acculturative stress is to place the blame where it lies — on the incredibly challenging situation we find ourselves in to satisfy two different sets of cultural expectations at once. Our suffering is real. Our stress is valid. We are not failing, and we are not failures. Learning to validate your emotions instead of criticizing them and replacing self-blame with self-compassion creates space for healing.

The second step is to shift your thinking. Instead of engaging in deficit-based thinking where I only focus on what I am doing wrong, who I am letting down, or what I am not doing enough of intentionally focus on what you are doing well, and what you are accomplishing. At the end of each day take the time to reflect on “What Went Well Today.” Consider keeping a note in your phone or a journal with a list of positive experiences and daily wins. When you are struggling or feeling down you can come back to this list and remember how much you do.

Next, begin to question the expectations you hold yourself to. Often, we seek to meet the expectations others have of us without questioning them. We just assume “this is what I have to do, and if I can’t do it there must be something wrong with me.” Take a moment to ask yourself “is this a realistic expectation or am I holding myself to an impossible standard?” or “What would I say to a friend if she was struggling with this?” This can help us to redefine what we expect of ourselves, be more realistic, and give ourselves the power to define what’s enough.

Last, recognize that although living between cultures is difficult and can be draining it is also a superpower. Living between cultures and navigating both gives Latinas a unique perspective on the worlds we live in. We can both live within them when needed as well as step outside of them and observe them in ways many others cannot. Remember there is strength in being a proud Latina, and our cultural identity deserves to be celebrated. Our culture and ancestral legacies come with many gifts and resources for healing. Spend time with other Latinas. Talk about your struggles. Lift each other up. We are all in this together.

Vanessa Pezo is a licensed trauma therapist who approaches her work through social justice informed lens.