Navigating Anxiety and Depression as a First-Generation American.

Being a first-generation American often means walking a tightrope between two worlds: the cultural traditions and values of your family and the societal norms of the country you call home. While this experience can be enriching, it can also bring unique stressors that contribute to anxiety and depression.

What Makes This Experience So Challenging?

Balancing Cultural Identities
For many first-generation Americans, like myself, figuring out where you belong can feel like a constant push and pull. You may feel pressure to uphold your family’s traditions while simultaneously trying to fit in with your peers. This internal conflict can lead to feelings of isolation or uncertainty, which are common contributors to anxiety. Research has shown that this "bicultural tension" is a significant risk factor for both anxiety and depression (source: Journal of Immigrant and Minority Health​Psychology Today)

High Expectations and Family Pressure
Another layer of stress comes from the weight of your family’s expectations. Many first-generation Americans grow up with a sense of responsibility to succeed—whether in academics, career, or life goals—as a way of honoring the sacrifices their parents made. While these goals can be motivating, they can also lead to overwhelming stress and fear of failure.

Facing Discrimination or Feeling "Different"
Experiencing prejudice or microaggressions, or simply feeling like you don’t fully belong, can take a toll on mental health. The constant pressure to prove yourself or fit in can exacerbate feelings of depression and anxiety. A study published in MDPI found that first-generation individuals who frequently encounter discrimination report higher rates of both anxiety and depression compared to non-immigrant peers​. (source: MDPI)

How Can You Cope?

As a First-Generation American myself and therapist, I’ve seen firsthand how first-generation Americans can benefit from creating space to process these emotions. Whether it’s through therapy, building strong support networks, or learning how to set boundaries with family expectations, there are ways to navigate these challenges.

Therapy tailored to your cultural and personal experiences can help you make sense of the dual identities you’re balancing. It’s also a space to unpack any feelings of guilt, overwhelm, or fear that may come with striving for success in both worlds.

If this resonates with your experience, know that you’re not alone. Mental health challenges in the first-generation community are real and valid, and support is available. Together, we can work to create a life that honors your full, complex self—without the anxiety and depression weighing you down.