Top Ten: Things You Should Know About Navigating Anxiety and Depression as a South Asian in the Workplace

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Author: Lizna Husnani-Puchta

Being South Asian while managing my anxiety and depression in the workplace comes with its unique challenges and nuances. My journey is shaped by cultural expectations and societal stigmas, but my own personal resilience helps me navigate it all.

The following list features 10 things that help me navigate anxiety and depression at work, but also includes how my South Asian identity influences the overall experience.

  1. Breaking the Generational Silence about the Stigma of Mental Health
    In many South Asian communities, mental health isn’t a topic that is openly discussed. People who admit to having depression and anxiety are often seen as being weak. Simply acknowledging my struggles, and speaking about them at work, feels like an act of courage. I hope that by sharing my journey, I’m creating space for others to feel seen and heard.   

  2. Cultural Expectations and Pressure
    My family instilled in me the importance of hard work, success, and resilience from an early age. These values are deeply ingrained in my upbringing and identity, which in turn amplifies my anxiety. Although I sometimes feel pressure to overperform without asking for help, I’m now learning to set boundaries and prioritize my well-being.

  3. Breaking away from the ‘What Will People Say?’ Mentality

    I grew up with a constant awareness of “What will people say?” when it came to the challenges I faced. Today I’m working to reframe this mindset, focusing instead on my own goals and well-being rather than the judgment of others.

  4. Balancing Two Worlds can be Draining
    Navigating both my cultural background and workplace expectations can be exhausting. I often need extra time or space to recharge, and I appreciate it when my colleagues understand that.

  5. Silence isn’t Disengagement
    Anxiety can make it harder to jump into conversations, especially in large groups.  South Asian culture prioritizes perception management, which makes speaking up in meetings even more daunting. I often need time to process before contributing. But once I am ready, I can bring thoughtful input to the conversation.

  6. Support from Colleagues is Key
    Empathy from my colleagues brings much-needed relief. Coming from a cultural community that too often minimizes mental health struggles, having work colleagues who understand and make space for me reminds me that I’m not alone.  Their support means more to me than they could possibly know.

  7. Facing Down My Toughest Critic

    Dealing with my cultural expectations of perfection and success can intensify my anxiety. I often feel the need to exceed external standards; I’m constantly driven by the thought “What will people say if I don’t deliver my best?” Learning to challenge this mentality is an ongoing process.

  8. Receiving Clear Feedback Helps Balance My Inner Critic

    While I hold myself to high standards, receiving constructive feedback brings a balanced perspective that gets me out of my own head. It reminds me to focus on my actual contributions, rather than my perceived shortcomings.

  9. Learning to Prioritize Myself and the Power of Vulnerability
    Self-care isn’t something I grew up with, so learning to prioritize this has been a gradual process. However, prioritizing my mental health doesn’t mean neglecting my responsibilities. Embracing vulnerability has been empowering and allowed me to show up as my best self. By prioritizing my mental health, I’m also setting an example for others who may be struggling in silence.  

  10. Rising Beyond My Challenges
    Anxiety and depression are just parts of who I am. My South Asian background and mental health journey give me unique perspectives and resilience that I bring to my work. I hope to inspire others, particularly from those cultures where mental health is still a taboo topic. I also hope to encourage them to embrace their true identities and find strength in their unique journeys.

Thank you for taking the time to understand my experiences. I hope this insight fosters greater awareness and acceptance, helping us all move toward a workplace culture that is inclusive and compassionate.

A brief note about the author

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Lizna Husnani-Puchta (She/Her) is a dedicated professional in equity, diversity, inclusion, and accessibility, with over a decade of experience in the financial sector. As an occupational therapist and a mother to a child with a disability, Lizna brings a unique, compassionate perspective to her work. She is committed to breaking down mental health stigmas and fostering open conversations about well-being, especially within communities where these topics are often considered taboo.

Her journey with anxiety and depression fuels her commitment to creating workplaces that prioritize inclusivity, authenticity, and genuine support. Lizna believes that by sharing our stories, we build stronger connections and drive meaningful change. Through advocating for resilience and acceptance, she strives to make workplaces where everyone feels valued and understood.

This article was reviewed and edited by John David Hickey.