Navigating Mental Health Stigma: A Filipina Therapist's Perspective

As a Filipina therapist, I often reflect on the topic of “mental health stigma” within our communities. It’s a massive, important issue. But lately, I’ve been pondering: what if we’re starting the conversation at the wrong chapter?

Understanding Our Emotional Landscape

How can we expect ourselves to openly discuss mental health when many of us were never taught how to talk about our everyday feelings? I’ll be honest — growing up, checking in on emotions wasn’t exactly a dinner table conversation in my home either. The only expressions that seemed acceptable were loud laughter (which, let’s be real, is an expression — not a feeling) or a sudden burst of anger. Everything else? Swept right under the rug. Sound familiar?

This isn’t just my experience. Research confirms that in Filipino culture, acknowledging emotional problems is often actively discouraged. In a collectivist culture, an individual’s struggle can feel like a family’s shame. Studies show that Filipinos demonstrate high rates of psychological distress yet consistently avoid seeking help due to hiya — that deep, cultural sense of shame and loss of face. We were usually not given permission to feel out loud.

The Validity of Feelings

But here’s something worth holding onto: feelings are involuntary. They’re like a sneeze — impossible to stop once they’re coming. Because they’re involuntary, they can’t be “right” or “wrong.” They’re valid simply because they belong to us. They deserve acknowledgment, not avoidance.

When a feeling gets acknowledged — even just named quietly — it moves up to the thinking brain. That’s where the magic happens, because that’s where choice lives. Neuroscience backs this up: putting feelings into words is thought to reduce activity in the amygdala, the part of the brain that drives stress and reactivity. In other words, naming it really does help tame it.

The Consequences of Suppression

When we skip this step, feelings don’t disappear. They just get acted out sideways, often in ways we regret. Easier said than done, of course. Feelings aren’t always gentle little nudges. Sometimes they show up as a full-on tidal wave, completely overwhelming our ability to think clearly.

But here’s the thing about tidal waves: they don’t last forever, either. Giving ourselves permission to feel sad, to cry, or to just sit with it for a moment — that’s not weakness. That’s actually how we move through it. What doesn’t work? Suppressing it. Emotional suppression doesn’t resolve the underlying problem. Research shows it can magnify the very feelings we’re trying to avoid, breeding guilt, shame, and anxiety over time. And before we know it, we’re marinating in it. 😄 Try suppressing a sneeze!?

Reframing Our Emotions

Here’s a reframe worth trying: feelings and emotions are just energy — big blocks of it in different spectrums and intensities, living in the body. When we process and acknowledge them, that energy gets released. We don’t have to carry it forever.

That’s why getting to know our feelings — and their full spectrum — is such a game-changer. Take anger, for example. On a scale of 1 to 10, a 10 is absolute rage, while a 1 is just feeling mildly annoyed. But what does a 5 look like? Do we even know?

The Canadian Mental Health Association puts it well: without emotional literacy, we’re simply “ill-equipped to manage the variety of emotions we experience on a normal day.” Yet, nobody teaches us this. Especially not in cultures where feelings were meant to be endured, not expressed.

The Importance of Emotional Literacy

Learning the landscape of our own emotions isn’t about giving ourselves permission to act out. It’s about knowing ourselves well enough to respond instead of just react. Because honestly? A huge part of adulting is learning how to think and feel at the same time.

It’s never too late to start.

💬 Let’s keep this conversation going: What does a “level 5” emotion look like for you when you are experiencing anxiety? And what helps keep the heavy stuff from becoming a full marination? This is exactly the kind of conversation we need more of.

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Disclaimer: This space is dedicated to personal growth and shared reflections. Content is for educational purposes only and is not intended to replace therapy or professional mental health care.