The weight of expectations is something many of us carry, often without realizing just how heavy it can be. Family plays a central role in shaping values, offering both guidance and constraints. While cultural traditions provide connection and wisdom, they can also create immense pressure, especially when they conflict with personal goals, identity, or well-being.

As a therapist, I see how the interplay between cultural values and family expectations influences emotional health and sense of self. As someone who immigrated as a child, I have lived it. My identity, like many, is complex. Some refer to this experience as being twice removed – first as my great-grandparents left India as indentured laborers, and then as my family left Trinidad for Canada. I’ve lived and witnessed that for many immigrants and children of immigrants, layered displacement, strengthens attachment to cultural norms and expectations. This can at times make it difficult to carve out an individual path, impacting both mental health and self-esteem.

The Double-Edged Sword of Expectations

Every family carries its own set of expectations, whether spoken outright or subtly implied. These may center around career choices, life milestones, or fulfilling traditional family roles. While these expectations provide structure and direction, they often come with an internalized pressure to conform, even when they conflict with personal aspirations.

This was my experience when I decided to go into social work. My family had never heard of it as a career path. Coming from a background where financial security was a major concern, there was fear about stability and safety. Scarcity mindset loomed large. At the time, I did not know I would end up focusing on psychotherapy; I was simply drawn to social justice and equity. Pursuing this path felt like walking against a current of expectations. Over time, my family educated themselves on the field and now take pride in the work I do. I’ve lived many instances of this tug-of-war, such as, marrying outside of my religion, having a small wedding (about 10 people), moving to a small town and becoming an entrepreneur. I realize when I’m grounded and confident in the why of my choices, when they align with my personal values not just inherited values, I can accept the costs and distress that comes with breaking norms. 

When Cultural Norms Add Complexity

For individuals navigating life as immigrants or children of immigrants, the weight of expectations can feel even heavier. Balancing the cultural norms of one’s heritage with the societal expectations of the country of origin/ancestors, is a complex and often isolating experience.

On one side, there may be a strong desire to honor family traditions and maintain a sense of cultural identity. On the other, there’s the pull to assimilate and thrive within the dominant culture. The tension between these two worlds can result in feelings of being caught in the middle, never fully belonging to either.

For instance, cultures that emphasize family loyalty and collective success can make prioritizing individual aspirations feel selfish or dishonorable. Simultaneously, the Western focus on independence and self-expression may seem to conflict with those deeply ingrained values. This duality often leaves individuals questioning their identity and struggling to reconcile these competing demands. Working with a therapist who understands this complexity is important. An uninformed therapist might mistakenly label some dynamics of immigration or being children of immigrants as co-dependent. Having experienced this firsthand, I understand the nuanced interplay of survival strategies, deeply rooted cultural needs, and intergenerational traumas. In my psychotherapy clinic (Elite Counselling & Consulting), we prioritize cultural humility—an ongoing practice of self-reflection and openness to learning about our clients’ unique cultural contexts. This approach ensures that our clinicians approach every interaction with respect, curiosity, and an awareness of the complexities clients may face. Side note, this is not too much to expect from a therapist.

The Impact on Mental Health

The emotional toll of trying to meet high expectations while navigating cultural norms is significant. It can show up in ways such as:

• Perfectionism: An unrelenting drive to meet impossible standards, leading to chronic anxiety and self-doubt. Perfectionism doesn’t mean what you do is perfect, it’s the constant striving, often marked with high self-criticism.

• Guilt and Shame: Internalizing feelings of failure or inadequacy when unable to fulfill familial or cultural expectations.

• Identity Confusion: Difficulty in defining one’s sense of self amid conflicting cultural and personal values.
Left unaddressed, these challenges can undermine emotional resilience and self-esteem, leading to long-term struggles with mental health.

Finding Balance and Building Resilience

Navigating these pressures requires both self-awareness and intentional action. Here are some therapeutic strategies to help lighten the load:

• Open and Honest Communication: Share your thoughts and feelings with your family in a respectful way. While these conversations may feel daunting, they can foster understanding and reduce the weight of unspoken expectations. It can help to process first individually and then share with family. You know best what will be helpful and unhelpful in communication with them. If a therapist suggests something that doesn’t feel like it would be helpful let them know.

• Redefine Success: Reflect on what success means to you. Create your own definition that aligns with your values, even if it diverges from societal or familial norms. Values we hold are often passed down, and may not be aligned with our current context and individual sense of self. It’s worthwhile to reflect on how did we come to believe the things we believe.

• Seek Supportive Spaces: Surround yourself with individuals who understand your experience. Whether it’s cultural groups, therapy, or a trusted community, having a safe space to explore your identity can be empowering.

• Practice Self-Compassion: Acknowledge the difficulty of navigating these challenges and be kind to yourself. Growth is a journey, and missteps are part of the process.

A Broader Perspective

It’s important to recognize that the weight of expectations affects everyone to some degree. However, for those balancing cultural norms that differ from the majority, the challenges are uniquely layered. Understanding this can promote greater empathy, both within families and in broader communities.

As a therapist, I often remind clients that it’s possible to honor their heritage while also prioritizing their own well-being. This balance requires courage and intentionality but can lead to a more authentic and fulfilling life. By embracing both your cultural roots and personal aspirations, you can lighten the burden of expectations and build a future that feels true to who you are.