Family Dynamics &
Cultural Identity Therapy
Sometimes, figuring out who you are and what you want can feel complicated when you're navigating different cultures, family expectations, and generations of beliefs and traditions. Maybe you're caught between the culture you grew up in and the life you're building, or trying to understand which parts of your upbringing you want to carry forward. I help adults explore these experiences, make sense of the expectations and patterns they've inherited, and create a stronger sense of identity, belonging, and direction.
Sessions available in English and Spanish.
You can value where you come from and still struggle with the expectations that came with it.
This is a space to explore how your family, culture, and upbringing have shaped the way you see yourself, relate to others, and make decisions. Maybe you're navigating expectations that don't quite align with what you want, struggling with guilt around setting boundaries, or trying to figure out which beliefs and traditions you want to carry forward. Together, we can make room for both where you come from and who you want to become.
What might be bringing you to therapy
You feel caught between the values and expectations you grew up with and the person you're becoming. You may question where you fit, feel disconnected from parts of your cultural identity, or find yourself changing who you are depending on who you're around.
Navigating identity and belonging
You find yourself taking on the emotional weight of your family, acting as the mediator, keeping the peace, or feeling responsible for other people's happiness and wellbeing.
Feeling responsible for everyone else
You struggle to say no, make decisions your family might disagree with, or prioritize your own needs without feeling selfish, ungrateful, or like you're letting someone down.
Guilt around setting boundaries
You notice familiar patterns in how your family communicates, handles conflict, or expresses emotions, and see those same patterns showing up in your own relationships.
Repeating patterns across generations
You feel responsible for making your family proud, choosing the "right" career, reaching certain milestones, or living up to expectations that don't necessarily reflect what you want.
Pressure to meet family expectations
You recognize unhealthy family patterns but don't want to lose those relationships. You may struggle to set boundaries or create change when others aren't willing or able to meet you halfway.
Stuck in family patterns
What Can You Work Toward in Family & Cultural Therapy?
Maybe you're trying to find your place between different cultures, navigate family expectations that don't align with your own values, or figure out which parts of your upbringing you want to carry forward. You might also be thinking about the kind of family, relationships, or traditions you want to create for yourself and future generations.
Together, we can work toward helping you:
✦ Feel more confident in your identity, decisions, and sense of belonging
✦ Navigate cultural differences and the experience of living between two worlds
✦ Honor your own needs and values while navigating family expectations
✦ Set boundaries that reflect your needs, even when doing so feels uncomfortable
✦ Recognize and change unhealthy patterns carried across generations
✦ Build healthier family relationships without taking responsibility for others' reactions
✦ Decide which cultural values, traditions, and beliefs you want to preserve, adapt, or pass on
My Approach to Family & Cultural Therapy
1. Starting with what’s happening now
We'll start with what's weighing on you, whether that's family conflict, cultural expectations, feeling caught between two worlds, or figuring out where you belong. There's room to talk about the everyday experiences that are difficult to explain to people who haven't lived them.
2. Navigating the world around you
We'll explore how to navigate differences in cultural values, expectations, communication, and family roles. This might mean finding ways to communicate across generational differences, set boundaries, manage conflicting expectations, or feel more comfortable making choices that others may not understand.
3. Understanding what you've carried with you
We'll look at how your upbringing, cultural experiences, family roles, and generational patterns have shaped your beliefs, relationships, and sense of self. We'll explore what you've learned to value, what no longer fits, and which patterns you may want to approach differently.
4. Defining what you want to carry forward
You get to decide which parts of your culture, traditions, and family values you want to preserve, adapt, or leave behind. Maybe you're thinking about the kind of parent you want to be, how you want to show up in your relationships, or what you want your chosen family and future generations to experience.
A holistic approach to therapy
You don't have to have everything figured out before starting therapy. You don't need to know exactly what's wrong, have the right words for what you're experiencing, or know which therapeutic approach is right for you. I draw from different therapeutic approaches and tailor our work to your experiences, needs, and goals.
Cognitive Interventions
Anxiety can influence how you think, interpret situations, and respond to everyday challenges. Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) help us identify unhelpful thought patterns and core beliefs, develop a healthier relationship with difficult thoughts and emotions, and practice responding in ways that align with your values rather than letting anxiety take the lead.
Dialectical Behavior Therapy (DBT)
Sometimes knowing what you should do doesn't make it any easier in the moment. DBT combines self-acceptance with meaningful change, helping you build practical skills to manage overwhelming emotions, navigate stress, communicate your needs, and set boundaries. It can be especially helpful when anxiety shows up as people-pleasing, shutting down, emotional reactivity, or difficulty navigating conflict.
EMDR (Eye Movement Desensitization and Reprocessing)
Sometimes anxiety is connected to more than what's happening in the present. Past experiences and unresolved trauma can continue to influence how you feel and respond today. EMDR uses guided bilateral stimulation to help process distressing memories, reduce their emotional intensity, and create more space to respond to the present rather than past experiences.
Internal Family Systems (IFS)
Ever feel like one part of you wants to slow down while another insists you need to keep doing more? IFS helps us understand the different parts of ourselves, including anxious, perfectionistic, and protective parts that develop in response to life experiences. Rather than judging these patterns, we'll explore what they're trying to protect you from and build a more compassionate relationship with yourself.
Somatic Approaches
Anxiety doesn't just happen in your head; it can show up in your body, too. Mindfulness, grounding, and somatic approaches help you recognize physical and emotional cues, reconnect with the present moment, and support nervous system regulation. This may include breathing exercises, movement, sensory grounding, and other body-based practices to help you feel more settled and manage stress.
Related Services
When overthinking, perfectionism, or second-guessing make it hard to rest, trust yourself, or be present.
Navigating relationship patterns, setting boundaries, and learning to show up for others without losing yourself.
Space to work through past experiences that still affect how you feel, relate, and move through the world.