Written By: Jenny Gonzalez, Qualified Mental Health Professional

Mental health is something that affects every part of our lives, our relationships, our work, our families, and the way we see ourselves. Yet in many Latinx households, talking about mental health can still feel uncomfortable or even taboo. Many of us grew up hearing phrases like “échale ganas,” “no llores,” or “la ropa sucia se lava en casa.” These sayings often come from a place of love and resilience, but they can also send the message that emotions should be hidden or handled alone.

Over time, these messages can create stigma around seeking support. Instead of reaching out when we feel overwhelmed, anxious, or depressed, many people try to carry everything on their own. The reality is that emotional struggles are part of being human. Seeking therapy or asking for help is not a sign of weakness but instead it is an act of self‑respect and courage. Advocating for your mental health means recognizing that you deserve support, just like you would if you were dealing with a physical illness.

Within the Latinx community, cultural expectations can also influence how we approach mental health. Concepts like machismo and marianismo often shape how individuals express emotions and take care of themselves. Machismo may place pressure on men to appear strong, independent, and emotionally guarded. This can make it difficult for men to express vulnerability or talk openly about stress, sadness, or fear. On the other hand, marianismo can encourage women to prioritize family needs above their own wellbeing, sometimes leading them to suppress their emotions in order to maintain harmony within the family.

Recognizing these cultural patterns does not mean rejecting our culture. Instead, it means finding balance in honoring the strengths of our traditions while also allowing space for emotional wellbeing and personal growth. Our culture values family, resilience, and community. Those same values can also support healing when we allow ourselves to talk openly and support one another.

One way people begin that process is through therapy. Evidence‑based approaches such as Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and somatic approaches can help individuals understand their thoughts, emotions, and bodily responses in new ways.

For example, CBT focuses on the connection between our thoughts, feelings, and behaviors. Sometimes we carry internal beliefs like “I have to handle everything myself” or “If I talk about my problems, I’m burdening others.” These beliefs can keep us stuck in cycles of stress or self‑criticism. A simple CBT exercise you can try at home is to pause when you notice a negative thought and ask yourself three questions: What evidence supports this thought? What evidence challenges it? What would I say to a friend who had this same thought? Often, this small shift in perspective can help create a more balanced way of thinking.

ACT, or Acceptance and Commitment Therapy, takes a slightly different approach. Instead of trying to eliminate difficult thoughts or emotions, ACT encourages us to acknowledge them without letting them control our actions. One helpful practice is something called values‑based action. Take a moment to reflect on what matters most to you for example maybe its family, connection, growth, or compassion. Then ask yourself what small action you can take today that aligns with those values, even if you are feeling anxious or uncertain.

Another important aspect of healing involves the body. Many people do not realize that stress and emotional experiences are often stored physically. That is where somatic techniques can be helpful. A simple grounding exercise you can try is a body scan. Sit or lie down comfortably and slowly bring your attention to different parts of your body from your feet to your head. Notice any areas of tension or discomfort without judging them. Take slow breaths and imagine releasing some of that tension with each exhale. Even a few minutes of this practice can help regulate the nervous system.

Movement can also be a powerful way to reconnect with the body. Gentle stretching, walking outside, or even placing your hand over your heart while taking slow breaths can help bring a sense of calm and presence. These small practices remind us that healing does not always happen only through words, it can also happen through awareness and connection with our bodies.

As you reflect on your own mental health journey, it may be helpful to ask yourself a few questions:

  • What messages did I grow up hearing about emotions or mental health?
  • How comfortable do I feel asking for support when I need it?
  • What is one small step I could take to care for my mental wellbeing this week?

These questions are not meant to judge or criticize our upbringing. Instead, they invite curiosity and self‑awareness. Growth often begins when we pause long enough to reflect on our experiences and give ourselves permission to do things differently.

There is a quote I often come back to when thinking about vulnerability and healing:

“Vulnerability is not weakness. It’s the courage to show up and be seen.”

Breaking stigma within our communities takes time, but every conversation helps. When one person speaks openly about mental health, it creates space for others to do the same. Seeking support can also help break generational cycles of silence and create healthier patterns for future generations.

If you are feeling overwhelmed or unsure where to start, reaching out to a mental health professional can be a meaningful step. SAVI Therapy offers support for individuals navigating these experiences, and bilingual therapists—including myself, Jennifer Gonzalez—are available to help guide you through your mental health journey in a culturally responsive and supportive environment.

You do not have to navigate these challenges alone. Support, understanding, and healing are possible.

For more information or to schedule an appointment, you can contact SAVI Therapy to learn more about available services and support.

References

Centers for Disease Control and Prevention. Mental Health Stigma.
https://www.cdc.gov/mental-health/es/stigma/estigma-por-la-salud-mental.html

Mental Health Resources for the Latinx Community.
https://www.innerbody.com/mental-health-resources-latinx-community

Why We Need to Destigmatize Mental Health in the Latino Community.
https://www.oprahdaily.com/life/health/a29518665/latinos-mental-health-stigma/