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Cultural identity and mental health

Our cultural identity is a big part of who we are. It can affect our mental health and influence what support we need. Find out more about the relationship between cultural identity and mental health, how to navigate expectations and pressures, and where to find support.

What is cultural identity?

There are lots of factors that define and shape who we are as people. One of these factors is our cultural identity, which can have a big influence on how we view the world and how we feel we fit into it.

  • Our cultural identity is made up of a unique combination of things like:
    • where we grew up
    • where we live now
    • where our parents come from
    • our religion
    • the language we speak
    • our race or ethnicity
  • And our cultural identity can influence and shape things like:
    • our values
    • where we spend our time
    • who we spend time with
    • what we eat and drink
    • our habits and practices
    • our views on health and wellbeing
Three young people linking arms and walking through a park together.

Your identity is yours to explore

Our cultural identity isn’t fixed; it can change over time. But the environment or culture we’ve grown up in tends to shape our cultural identity a lot.

Lots of young people in the UK belong to more than one culture. Perhaps you or your family have grown up in a different country or countries. Or you might be part of a diaspora community.

You might feel a strong connection to certain parts of your cultural identity, or maybe not. And your feelings around this can change as you move through life. Your identity is yours to explore in your own time and in your own way.

Reflecting on your identity

Sometimes it can be tricky to unpick the different elements of our identity. Here’s an exercise you can use to reflect on the different aspects that make you who you are.

Picture a tree with lots of leaves stemming from a sturdy trunk, and roots going deep into the ground. This tree represents your personal culture. It’s made up of three key parts: your roots, your trunk and your leaves.

  • Your roots represent your origins – your nationality, your religion or any other cultural group you belong to.
  • Your trunk represents the values that are important to you, like kindness, hard work, or having an open mind. These might be linked to a culture you belong to, or they might not.
  • Your leaves represent the outward signs of your identity, like the languages you speak, the way you dress or the food you eat.

Now draw your tree and label each part. You can have as many roots or leaves as you want, and as many values as you want in your trunk.

Once you’ve finished, ask yourself these questions:

  • Was this easy to do? Or did you find it difficult to think about the different parts of your identity?
  • Think about your leaves. Are there any that you find difficult to display? Why is that?
  • How might the values in your trunk affect your mental health? For example, if you put ‘hard work’, are you also finding time to relax and practise self-care?
I decided I shouldn't feel ashamed of who I am – nobody should ever feel ashamed of who they are.
Luke, 15

How your cultural identity can affect your mental health

Everyone can experience difficulties with their culture, but if you belong to more than one culture, you might feel the impact of cultural identity on your mental health more strongly.

Diversity and differences are great things, and growing up with more than one culture can affect your mental health in positive ways. But it can also lead to challenges.

  • It can give you access to different perspectives and different ways of looking at things.
  • It can help you feel part of a community.
  • It can give you a strong sense of identity and belonging.
  • It can give you an opportunity to experience other cultures and expose you to new ways of thinking about your mental health.
  • It can bring colour and joy to your life by exposing you to new art, music and literature.
  • You might feel like you’re not sure where you belong.
  • You might feel like you sometimes have to choose between one culture or another.
  • Your cultures, beliefs or worldviews might sometimes feel like they conflict with one another.
  • You might feel certain pressures from one culture that people from outside that culture don’t understand.
  • You might feel as though your family members, or other people from within your community, do not always understand your choices.
  • You might feel like you have to “code-switch” (express yourself in different ways depending on the setting).
  • You might experience discrimination tied to your cultural identity, like racism or Islamophobia.
  • If your culture is misrepresented in the media, it can make you feel like it’s ‘inferior’ to UK culture. It can also lead to discrimination, stereotyping and racism.
  • Different cultures view and understand mental health in different ways, and you might come from a culture where mental health is not talked about openly, or is not understood in the same way it is in the UK. This can feel confusing and make it hard to talk about what you’re feeling with friends and family.

Discrimination is never okay

It’s important to remember that discrimination of any kind is never okay, and it’s never your fault. No culture is better or worse than another, and you deserve to feel proud of who you are.

It is the world that’s wrong, not you. So embrace your identity and love what makes you, you.
Sian, 19

Finding your place in more than one culture

Connecting with your cultural identity can give you a real sense of belonging, and help you find your place in the world. But it can be confusing if you feel like you don’t fit neatly into one culture. For example, if you’ve grown up in the UK but your family are from another country, you might feel a bit caught between these two cultures.

This can feel lonely if you don’t have friends and family around you that understand both cultures. You might feel like nobody really gets you, like you always have to explain parts of your culture to others, or like you have to hide parts of yourself depending on where you are or who you’re with.

This can be tough, but lots of young people have this experience, and there will be people out there who get you. Sometimes it just takes time to find them.

Here are some things that young people from a mixed cultural background have told us helped them to find their place.

  • Meeting people in person

    Going to community spaces, like places of worship or cultural centres. Seeing if they have any events you can go to, to meet other young people that share your culture.

  • Reading other people's experiences online

    Using social media or online forums to find other people who understand your culture and talk about what you’re going through.

  • Exploring culture through art

    Finding media – music, films, art – that speaks to your experience and celebrates your cultural identity. Try sharing this with friends who don’t have the same cultural background and explaining why it’s important to you.

Expectations and pressures from your culture and society

Every culture comes with its own set of norms and expectations. This can be difficult to navigate whatever your cultural background. But it can be particularly tough if you’ve grown up within more than one culture, especially if the expectations feel conflicting.

If you’re struggling with the pressure of expectations, it can help to share your feelings with others. Try talking to someone you trust from within your community, like a friend, family member, teacher, or faith leader. This can help you think about how to respond to the pressures you’re facing.

Most of us have felt the pressure to live up to other people’s expectations at some point, so even if the person you speak to doesn’t fully understand your cultural identity, they may still be able to relate to your experience.

Sometimes, the person you talk to may not react the way you hope. This can be a painful and confusing experience. If this happens, remember that their reaction does not make your experience any less valid. You deserve support and there are lots of people out there who want to help. If you still need someone to talk to, contact a helpline.

Pressure to represent your culture or community

When you’re around people who aren’t from your culture, it can sometimes feel like you have to explain things or like you have to represent or speak for your entire community. This can be exhausting and make you feel like an outsider. But you don’t have to educate other people if you don’t want to. If it makes you uncomfortable, it’s okay to say no.

I was scared of opening up about my mental health because I didn’t want to be seen as a ‘problem kid’ in my family or a burden, a failure. I didn’t want to fall victim to ‘log kya kayenge?' (‘what will people say?’).
Read more about Kari’s experience of an eating disorder in the Indian diaspora
I love being a Muslim woman because I get to represent my religion, which has a focus on the wellbeing of the world at large. But sometimes, I hate being a visible Muslim woman because of the pressures that come with it.
Find out more from our blogger about how societal pressures and misconceptions of her faith impact her mental health

Talking to your family about mental health

A mother and daughter cuddling closely looking relaxed and happy

If you’ve grown up in a different culture from your parents/carers, it can sometimes cause tension and misunderstanding. You might feel like they don't really get where you're coming from, or not know how to talk to them about stuff. This can feel lonely and frustrating, but remember that cultures can change over time. Sometimes that change can start with a conversation.

Talking to your family about mental health can be scary, especially if it’s not something that’s generally done in your family or culture. To help you, here are some tips that young people from a range of different cultures shared.

  • Plan what you want to say

    Jotting down some notes can help ease the nerves and make sure you cover everything you want to talk about.

  • Think about the language you want to use

    If you speak multiple languages at home, choose the one that feels most comfortable for expressing your feelings.

  • Look online for resources

    Look online for resources like articles, videos, or podcasts that can help explain what you're going through to your family.

  • Think about the timing

    Pick a time when both you and your family member are free and relaxed. Rushing through the conversation can add pressure.

  • Plan some time for self-care afterwards

    Afterward, make sure to give yourself some downtime to unwind and recharge. Talking about your mental health can be draining.

  • Prepare for things to not go the way you hope

    Be ready for the conversation to not go exactly as planned. It might be smoother than expected or a bit bumpy. Whatever happens, be proud of yourself for taking this step.

Navigating cultural stigma

Different cultures have different ways of understanding mental health. Some cultures view it in medical terms, but other cultures might view it more in spiritual or religious terms. Unfortunately, mental health stigma exists in all cultures. But whatever people say or do, your feelings and experiences are valid. Here are some tips that can help you to navigate cultural stigma when talking to your family.

Try to express how you feel rather than using mental health terms. Most people can relate to tough emotions so it will help them to better understand what you’re going through.

Let them know how important it is for you to have this conversation. You could say something like, "I know this isn't easy for either of us, but please listen. I really want to be able to talk about this with you.”

Before the conversation, think about what outcome you want. Do you want them to help you get support or do you just want them to listen? Knowing this can help you think about what to say.

Your family might be supportive, but if they’re not, try not to take this to mean your feelings aren’t valid. How you feel matters and their reaction doesn’t change that.

If talking face-to-face feels too hard, try writing them a letter. It can give you the space to say everything you want without interruption. Whether you decide to share it or not is up to you.

Guide to navigating family pressures and cultural stigma

  • As part of our campaign on mental health for young Muslims, we co-created a guide to navigating family pressure and cultural stigma. The guide was created with young Muslims in mind, but has information and advice that is helpful whatever your background.

Read our guide
Two people sat on a sofa talking seriously.
Over time, things did change within my extended family. Relatives have slowly become more open and accepting of the struggles that we as humans go through.
Read Shah’s experience of opening up about mental health as a young Muslim man

Getting professional help

If you’re struggling to cope with your mental health, reach out for help. Start by speaking to your GP who can help you look after your mental health and access support in your area. Your GP may refer you to a mental health specialist or, if you’re under 18, to Child Adolescent and Mental Health Services (CAMHS).

Our guides have lots of information to support you to get help. And if you don’t feel able to speak to your GP, you can contact a helpline for free, anonymous support.

Getting support and advice that respects your culture is crucial for getting the help you need. You deserve to feel truly understood and get the right support for you.

Unfortunately, you don’t always get a choice when it comes to who you speak to in the NHS. But if it feels important to you to speak to someone who understands your background, it’s okay to ask. If you don't feel comfortable with the person you've been assigned, you can request to see someone else. It might not always be possible, but it's worth letting them know.

If you can’t find someone who shares your cultural background, try to keep an open mind. Mental health professionals are trained to be open-minded and non-judgemental, and they can still provide valuable support.

If you feel like your cultural background or faith is impacting the support you're receiving, it's okay to talk to your mental health professional about it. It might feel awkward, but they may be able to adjust their approach to better meet your needs. Just remember, it's not your job to educate them about your faith, culture or background.

Get help now

Remember, you are not alone. Here are some services who can help and support you without judgement.

More information and advice

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This page was reviewed in June 2023.

It was co-created by young people from a variety of cultural backgrounds.

We will next review the page in 2026.

YoungMinds is a proud member of PIF TICK – the UK's quality mark for trusted health information.

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