June 20, 2019June 21, 2019 2min readBy Shanita Liu
Authored by certified transformational life coach Shanita Liu, the “Dear Shanita” advice column fields your questions and struggles related to self-care and offers compassionate, keep-it-real advice so that you can ditch your depleted state and move into excellence.
It took me 26 years to finally love myself and de-clutter those around me who didn’t love me at all. However, I let someone back in — a guy I loved and pined over. I wanted nothing but him, even though it was a one-sided love.
Every time I knew he was bad for me, I just blocked him on my phone. This time, when he came back, the tables turned and he blocked me. I feel relieved that I no longer have to deal with someone who never reciprocated my affections and my care for him, but how do I fully let go of something that never was? How do I stop thinking about him and truly MOVE ON?
CONGRATULATIONS ON LOVING YOURSELF — THAT IS AMAZING! It doesn’t matter how long it took, what matters is that you’re there now, loving yourself. Mmm mmm mmm!
Since we’re sailing on the self-love boat, you already know that it’s not loving for you to hold on to “something that never was,” yet his energy is latching onto your sails. What’s that about? Maybe it was something after all…isn’t that why this is bothering you?
Besides feeling “relief” after this guy blocked you, did you feel anything else? I sense there’s more…If someone I cared about put me on the block, I’d either feel really pissed off, sad, disappointed, frustrated, heartbroken or all of the above. If there’s more underneath, that’s totally fine, but YOU MUST FIRST BE HONEST WITH YOURSELF. If you don’t acknowledge the other feelings, then you can’t completely let go.
Start by taking five minutes to notice those other emotions. Once you name them, try out this statement (and feel free to modify and repeat to your liking):
I’m letting go of you [insert emotion here] because you’re not loving, and I love myself too much to let you drag me down. Be gone forever! Buh-bye.
Once you bid farewell to those emotions, then you must mourn…yes, like when someone dies. Mourning the loss of someone and the memories you shared together, unfortunately, doesn’t happen overnight. It takes time. However, when all those emotions creep in, grab the emotions with both hands and throw them to the wind. Literally — throw it, girl!
Then, turn all that internal “affection and care” back to yourself (and your boat, we don’t want it to sink). I guarantee that doing this over and over will eventually power you forward into the sea of exciting opportunities ahead.
I’m at the gym. I’m on my grind. I keep telling myself that if I keep doing ‘X, Y, and Z,’ I’ll get results. Which is true — all the fitness gurus say so. The personal trainer I once had said as much. Yet, I forget to take a breather. I’m hoping for instant gratification, when I know the results I want — better energy, endurance, and metabolism — take time. I have to be patient with myself. So why do I feel pressured?
When I sit down to take a breath, I notice this idea of instant gratification weaves a common thread. I put pressure on myself to complete projects, quicker and faster. As a licensed therapist, my clients also talk about how they feel the pressure to do more work in a shorter amount of time, leading to longer work days and burnout. Some new clients ask, “How long does therapy take? Will I feel better after three sessions?” It’s like those junk tabloids with headlines like, “how to lose 10 lbs in 10 days!” In an ever-changing, fast-paced world, there are expectations to do things faster and better. On top of that, a relationship with our body, our career, our mind, and yes, our therapist, takes time too. To wait for results can create an uneasy feeling. We can’t trust the process if we don’t see results right away. We’re focused on the destination rather than the journey.
I believe the same idea is being applied to dating and relationships too. I cringe and roll my eyes when I hear, “Dating is a numbers game.” While it’s true that you might have to meet many people before finding your person, this has caused some of my clients to ‘gamify’ dating: swiping right on every dating profile and trying too hard on the first date in the hopes of landing “the one.” This prevents them from slowing down, truly seeing the person in front of them for who they are, and being vulnerable. My South Asian American clients feel the cultural pressure to settle down quickly and think they need to “catch up” with their friends who are getting married. They’re working very hard in the South Asian dating market, hitting up all the singles they meet, and finding instant chemistry with “the one.”
But just like a fad diet, once you get the results, you’re back at square one. You gain all the weight back, and the person you fell in love with falls out of love with you. You start to feel demotivated and hopeless all over again. Relationships that build quickly tend to fizzle out quickly too.
Here’s how South Asian American singles should stop shaming themselves for being single, this Valentine’s Day season, and try dating with intention. At the same time, this therapist has some thoughts on how we South Asian singles could be dating better. If you’re single this Valentine’s season and wondering, “when am I going to find my person?” you’re going to have to challenge some long-held, societal beliefs about dating, marriage, and relationships, both within and outside of our culture. It means:
Being okay with not going on a ton of dates
Dating is not a game to win! Forget about the “numbers” game. You are also not trying to “trick” anyone into being with you. That shit is not cute. Show up authentically and don’t be afraid to be “caught off guard.” After changing their perspective, some of my clients tell me, “I haven’t found a decent quality person!” Yeah, that’s kind of the whole point. You could go on a ton of mindless dates and have your time wasted, or you can have one or two quality dates and feel fulfilled. Pick one.
Stop love-bombing
Because some South Asian cultures have a much faster timeline with marriage, you might find yourself trying way too hard to impress your first date in the hopes that it will rush the chemistry high. Dating scenarios that start this way burn out once things get serious. Looking for chemistry too soon is like chasing a temporary high. Be patient and take your time getting to know someone because chemistry takes a long time to build.
Paying attention to what your date says and how they say it
We’re all putting our best foot forward on a first date. What do they talk about? How do they talk about other people? Does the conversation feel superficial? Does it feel like a performance? Do they take an interest in you? Are they sharing anything about themselves?
Remembering what you want from a long-term partner
Superficial qualities aren’t an indicator of how good of a partner they’ll be in the future. Having a high income doesn’t mean they’ll contribute to your relationship or the family you both build. However, their financial decision-making can indicate what they prioritize and what they value. And while physical attraction is important, there is no fountain of youth. Will you still want to share your life with this person when they are 60? Or will they annoy the shit out of you?
Taking your parents’ opinion with a grain of salt
Marriage is not just a blending of two families; it’s a ‘business contract’ between you and your spouse. Would you go into business with this person? Would you want to share physical space with them? Share a bed with them? Your parents are not the ones who are going to bump uglies with them, and at some point, your parents will no longer be around. Whose decision do you want to be stuck with?
Remembering no one is perfect
There is no such thing as “Mr/Mrs. Right.” Let go of the idea that there is someone better out there. Dealbreakers are important because they indicate what you have tolerance and patience for, and this can affect intimacy, but don’t write someone off for something workable. Think about the things that give you the “ick” versus things that don’t give you the “ick.” If someone’s qualities are only mildly imperfect but overall don’t give you the “ick,” then it shouldn’t be a dealbreaker. If it’s something that can be changed, then maybe it’s worth being flexible. If it’s something that can’t be changed and you can’t get over it, then you’re wasting your time and their time too.
As a South Asian American who is also single, I am pressured by my family to get married quickly too. I know that many people in my situation would either give in to their demands or take matters into their own hands. They might date to appease their parents that they’re “working on it.” But I refuse to give in to the pressure. When I date, I date to enjoy the person in front of me. I see the person for who they are, not some idea I cooked up in my head for the outcome I’m trying to achieve. I put my most authentic self forward. If this doesn’t result in a relationship quickly, I’m okay with that.
If this therapist can be patient with her process, then why can’t you? Like exercise, relationships take time, and you could be doing everything right and still not getting exactly what you want. You won’t be a good fit for everyone, and likewise, not everyone will be a good fit for you. But don’t close yourself off from the world. This Valentine’s season, learn to trust the process. Tune out the noise; the idea of “instant gratification,” Be patient, be honest, and be yourself. And don’t forget to take that breather.
September 13, 2023September 13, 2023 8min readBy Manali Deolalkar
Photo by: Yeexin Richelle
Traditionally, psychotherapy has let women down. This is not to say that women and other minority group members have never received help, but rather that the therapy they received made little attempt to address the root causes of their problems. In focusing narrowly on the personal and individual, which a lot of mainstream approaches focus on, they ignore the big picture and miss the point. An alternative approach — feminist therapy — can help challenge the norms and support South Asian women in a more comprehensive way.
A therapy which fails to address power issues in people’s lives automatically reinforces oppression. Feminist therapy is a way to look at people as part of society and not merely as individuals. As more people of marginalized identities realize that the cause of their mental and emotional difficulties are not individual factors but structural, they are seeking more thoughtful therapists and counselors. Feminist therapists are aware of the cultural dynamics that uniquely affect women and keep these at the center of their practice.
Feminist therapy has a lot to offer to women of color, particularly South Asian women. It is formed on the assumption that social forces impact, and these forces include the many identities that a South Asian woman holds — including race, ethnicity, caste, etc. Feminist therapy can help support our clients and us as therapists to conceptualize the client’s difficulties, as not just stemming from internal sources, but as an outcome of the deep-rooted patriarchal system.
Feminist therapy is the key to a progressive approach towards mental health care. There is a lot of awareness about feminism nowadays and women encourage feminist approaches to therapy. Feminist approaches look at how social and political forces interact with our own identities. Feminist therapy especially puts in a lot of emphasis on how our intersectional identities such as religion, family dynamics and social class plays a role in our own gender identity. Feminist therapy can help support our clients and ourselves as therapists to conceptualize the client’s difficulties as not just stemming from internal sources, but rather face the impact of the deep rooted patriarchal system.
Here are some important aspects of a feminist approach to therapy, whether you are a therapist or someone who wants to start therapy themselves:
Therapists’ own biases
Therapists, while working with South Asian women, as with any other client, need to put in their own personal work in understanding the assumptions and biases that they may hold towards these identities. If a counselor holds bias that a South Asian woman is timid, or doesn’t know what she wants, it may cause the counselor to take in a more direct approach rather than a collaborative one.
South Asian women are often being told what to do. Hence, therapists who may choose to be more directive rather than collaborative, may often reinforce the position of power and authority onto a South Asian woman reflecting what she faces in the world. South Asian women, especially who may have not been exposed to therapy, may look at counselors from a view of receiving advice or guidance. It is through our own ability to explore and process our biases that we can help challenge this narrative for the client, and help take a more collaborative approach.
Exploring identity work
It is important for a therapist to be aware about gender, sexuality and the intersectional aspects of feminism; about how sexual minorities, caste, religion impact gender in influencing the kind of experiences that women face. The counseling relationship is a space for clients to process the identities that are the most salient to them. We can start off with providing some context and psycho-education around the purpose of understanding these identities. Helping the client process different identities that are important to her can help take a more holistic approach to understand her difficulties. We can help provide information around how every identity that we hold impacts us in some way or the other, because of its interaction within the social context. This can also be a time when a client may self-disclose about their own identities, if comfortable and appropriate, to model this understanding.
Ask instead of assume
It is considered best practice with every client to ask their preferred pronouns; as well as identities they would like to highlight at the beginning of the counseling relationship.
Asking, instead of presuming, can help clients hold their voice from the beginning of the counseling relationship and create a safe environment. Processing identities that are salient to them and opening up space to share other identities can help clients share openly about how they choose to identify with their gender/sexual identity. It creates space for clients in the process of exploring their identities, to get curious about their identified gender/sexual identities for the first time.
One of the initial and ongoing processes of feminist therapy is educating women from a collaborative aspect. Providing psycho-education about their rights, consent, impact of patriarchy and other systemic factors promotes empowerment. While providing psycho-education, it is important to process the power dynamics in the relationship and model consent within the relationship by exploring the question: “What is it like for you to hear this information from me?”
We as therapists can be considered as guiding forces, but we should also be mindful that we are providing this guidance and information from a collaborative aspect rather than enforcing authority or being direct. South Asian women are often asked to respect people in authority and not defy them. We, too, as therapists may end up reinforcing these patterns, and instead need to do our own exploration by engaging in psycho-education with collaboration and continuing to check in with the client’s internal process.
Hold context around starting therapy
A South Asian woman puts a lot of thought into seeking therapy. The cultural stigma towards mental health can have an imperative impact on her recognising that therapy could be a potential need to take care of herself. Along with the courage that it takes to reach out to a therapist, either openly or whilst keeping it hidden from her family, there may also be a potential element of what kind of therapist do I want to see. Especially for South Asian women living in the US/UK or other Western countries, there may be a significant deliberation that goes into seeing a white therapist v/s a person of color therapist v/s a south asian therapist.
Can we think of potential factors that may prevent a South Asian woman from reaching out to a therapist who may hold similar cultural identities ?
Can we think of potential factors why a client may want to work with a South Asian therapist?
Explore reasons that led them to choose you
When a client comes in for therapy, she has probably considered the therapist’s background. She may choose to see a non-South Asian woman because of past and internalized fear of being judged by other South Asian women in her life. Or a client may deliberately choose to work with a South Asian woman therapist for perceived similarities in identity. For therapists, it’s important to create space at the beginning of the relationship to ask the client what led them to choose you as their therapist. For clients, it’s important to ask questions about your therapist that are important to you.
Fostering environment for all their identities
Clients are fully seen and valued for all aspects of their identity, background and experiences. It also means that we ground our interventions from a systemic and anti-oppressive approach.
We constantly learn and evolve to provide responsiveness, humility and respect to our clients and really redefine the standard of care based on the identities and background of South Asian women.
Background of the client
Particularly while working with South Asian immigrants, it is important to know the background of the client we work with in order to design culturally-appropriate interventions. As a lot of research has asserted, not all Asians are alike and group differences within Asian groups is often overlooked.
There’s a lot of information and knowledge around Indian groups that tend to be generalized across other communities from South Asia such as those from Pakistan, Sri Lanka, Bangladesh, etc. It is important for counselors to be aware about similarities and differences across these cultures, and create interventions that are more specific to the client’s cultural background.
It is important to check in about how the interventions land with the client. We may use certain strategies from a Western perspective that go into exploring a client’s relationship with her parents or caregivers. This can particularly bring guilt or shame for the client as it may be in conflict with her cultural value of holding respect for her parents.
A lot of the deep respect and regard towards family comes in the form of loyalty and not speaking “ill” about the family with strangers. Reflecting on family, based on Western interventions, can sometimes make it challenging for clients based on their values. Checking in with clients on how these interventions feel, and making space for the guilt and shame to surface can once again help clients to hold value in her own voice.
Examining values and beliefs
Therapy can support South Asian women in differentiating between their own values and society’s expectations. Even though collectivism is a value within South Asian culture, it may not necessarily be an individual value to our clients.
South Asian women very often bear the burden of the value of collectivism where they have to meet family’s expectations, be in touch with other family members and engage in other collective activities. It is an expectation that has been imposed upon them. A therapy space can be a space for clients to explore what their own individual values look like. It can be a space for counselors to collaboratively work with clients in choosing what matters to them, even if what matters to them is to take care of the family.
In this essence, she now has had a voice in choosing how she wants to move forward as v/s feeling stuck in expectations set by others. When the client recognizes that she has a choice in exploring her own values and beliefs, there can be support around how to engage in behaviors that are based in these values. Sue and Sue (2008) has recommended discussion about values, beliefs and behaviors of their family and culture, so that clients can discover those that are for them, those with which they identify and those with which they are ambivalent.
The reason why a South Asian woman may choose to work with a South Asian therapist is to feel understood and not hold the burden of having to explain different cultural norms and expectations. When working with a therapist from a different racial background, clients may feel the need to explain and defend their own culture. It may feel difficult to hear about certain norms being toxic or problematic from someone who doesn’t share the same background as you.
When we as South Asian therapists work with South Asian women clients, we have the unique opportunity to validate the importance/meaning of these cultural norms, as well as challenge its problematic impact on our mental health. We have the context and ability to hold the community and cultural system accountable. It is important to hold the value of one’s desire to have a community and fellowship, as well as hold the impact of this collectivism on the mental health of South Asian women.
It is important to pause and explore: What about the culture feels impactful? How does this impact self-esteem and the way they view the world?
South Asian women are bound by the cultural value of adjustment and acceptance. Accepting our culture the way it is and moving on is what they have been taught to do across generations. The therapy room can be a good space for us to pause and help them choose what aspects of the community are helpful and what feels unacceptable.
This, in turn, can help with increasing their voice and control on their own value system. When they come to you looking for that cultural connection, you can hold space to both empathize with their cultural upbringing and to be able to challenge it. There’s more likelihood that they need it to be challenged and from someone who understands what they are going through.
Manali is a licensed psychotherapist based in California. Manali has completed her Masters in Mental Health Counseling from Columbia University, … Read more ›
Ten to 28% of the world’s population of women experience painful sex. Keep in mind, that this is just what is reported. As embarrassing and as vulnerable as you may feel, you are absolutely not alone. The good news is that in addition to your traditional medical care to treat painful sex (also known as dyspareunia) such as medication, injections and surgery — a conservative approach is effective and long-lasting. Conservative care ranges from pelvic floor physical therapy, chiropractic care and acupuncture which are beneficial in treating the root cause of painful sex, as well as symptoms, for long-term healing.
Some of the signs to look out for if you experience pain are:
Treatment options for painful sex such as pelvic floor physical therapy, chiropractic care and acupuncture provide a long-lasting and profound effect on the pelvic floor and address your entire physical well-being.
The pelvic floor is a layer of muscles that range from the pubic bone to the tailbone. The purpose of these muscles is to assist in bowel and bladder control, support a baby during pregnancy and contribute to sexual sensations. Just like any other muscle in your body, these pelvic floor muscles can become tight or weak which can be a contributing factor to pain.
Pelvic Floor Physical Therapy
Pelvic floor therapy can assist by strengthening and relaxing the muscles which is necessary to relieve pain during sex.
Chiropractors can be extremely beneficial with assisting in helping relieve pain. Associated pain and discomfort can originate from the lower back and buttock muscles. Chiropractors are trained in taking a history and performing a neurological, orthopedic and soft tissue examination to identify treatment options. Deep tissue massage, skin rolling, Active Release Technique, muscle energy technique, ice, heat and electrical stimulation are just to name a few.
Acupuncture
Acupuncture can activate the human dopamine system which helps regulate hormone levels and can assist in psychological factors. Acupuncture can improve mood, decrease pain and can be vastly beneficial in managing pain and mental health symptoms.
Ask for help
“Everyone is having pelvic pain and no one is talking about it”
Start with seeing your gynecologist who you trust for a history and examination of current symptoms to rule out any other medical conditions that could be a contributing factor to symptoms.
How to talk to your partner about this in a safe/healthy way
Being open with your partner about your symptoms and painful sex may seem like a difficult conversation. Intercourse should never be painful and learning when to stay ‘stop’ is important in communication. Talking about pain before, during and after sex is important also in your own health diagnosis to see if pain symptoms are improving or becoming worse. Having open communication does not only benefit your relationship but most importantly, your own health.
To experience these symptoms may seem taboo or unheard of but quite frankly, they are common in many women. Women deserve to be directed to proper healthcare.
Disclaimer: These are based on recommendations from a board-certified chiropractic physician and licensed acupuncturist. If symptoms become new or worse, consult with a primary care physician and or OBGYN to co-manage symptoms.
Reference: Tayyeb M, Gupta V. Dyspareunia. [Updated 2022 Jun 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK562159/
Photo by anushkaniroshan stock photo ID: 2071991336
