Cultural trauma has harmed people deeply, overpowering how we operate, whether by society’s standards or family expectations, often an overlap of both. Here are some ways to understand whether it’s something that impacts you. If so, examine it so you can begin to heal.

1. Separate cultural norms from trauma. Understand what you uniquely need according to who you are in dynamic ways, from a cultural perspective. What are the unique traits that define you in the community you’ve been a part of? What intrinsic interests do you have that are tied to your culture? These are the healthy aspects of cultural influence. Also identify the ways culture may feel restrictive and may even be harmful to your well being, sense of safety, and individuality.
2. Pull apart what you know to be your beliefs versus society’s or family’s belief systems. Beliefs are deeply rooted and can be harder to pull apart versus understanding more tangible needs, such as what was mentioned in point one. We can be influenced by others’ perspective, especially family, but when families are enmeshed, meaning lack of clarity in how each person is different than the other in their own beliefs and views. Lines are blurred regarding what each person likes, wants and hopes for the future. This creates issues in setting boundaries and having others respect them.
3. Notice how difficult or easy it is to disagree with cultural norms, especially related to how they do or don’t apply to your life. Is it taboo to do something outside of cultural norms? Would you be judged? Would you be shunned? Sometimes people living outside of cultural restrictions are even disowned.

Learn where the boundaries are between cultural demands and what you authentically seek out of life. It’s healthy to recognize these differences. It leads to the ability to say no. It leads to finding a sense of self after living under restrictive cultural mandates that may have been a barrier to peace, joy and the freedom to connect with ourselves. It leads to embracing the parts of culture that define us and separate from the ones that are enforced upon us.