Code-switching is a term most commonly used in linguistics: when a person knows more than one language, they may switch between them depending on the situation, who they’re talking to, or what they’re talking about.
But code-switching is much more broad than that—it’s a behavior we see across ages, speakers, and cultures. If you’re part of a marginalized group, you’re probably familiar with code-switching, even if you didn’t have a term for it.
While it’s a useful communication skill and even part of entire cultures, it can still have detrimental effects on your mental health.
What Is Code-Switching?
Code-switching is the practice of alternating between different ways of speaking, behaving, or presenting oneself, depending on the social context. Usually, it means adapting to the dominant culture’s norms and expectations. Some of these norms are easy to spot: certain ways of dressing or speaking are more “acceptable” than others. But some elements of code-switching can be almost imperceptible, especially to people within the dominant culture.
For example, a Black professional might speak in African American Vernacular English (AAVE) at home or with close friends, but adopt General American English at work to fit in and seem more approachable to her majority-white colleagues. Code-switching is also a behavior we see from people in other marginalized groups, including LGBTQ+ people, immigrants, or even those from different socioeconomic backgrounds who feel the need to “fit in” with mainstream culture.
The Roots of Code-Switching
Code-switching isn’t inherently a bad thing. It’s a useful tool for building rapport with people or navigating different cultural settings. However, it does stem from systemic power dynamics. In many societies, the dominant group imposes cultural and linguistic standards that minorities and marginalized people must adhere to in order to avoid discrimination. This pressure to conform can be either implicit or explicit, and it’s deeply rooted in the desire for social acceptance, upward mobility, and safety.
Historically, marginalized communities have had to code-switch as a survival mechanism. For many people, conforming to the dominant cultural expectations was a requirement for becoming successful. In some situations, a failure to code-switch can result in negative stereotypes, discrimination, or even violence.
The Psychological Toll
Emotional Exhaustion
One of the most immediate effects of code-switching is emotional fatigue. Constantly adjusting speech or demeanor in different settings requires mental energy. Over time, the effort of maintaining this “dual identity” can become draining, leading to stress and burnout. This burden is particularly heavy for those who feel they must code-switch in environments that are hostile to their cultural identity.
Identity Fragmentation
When you feel you have to present a different version of yourself in different contexts, you may feel disconnected from your identity. You might ask yourself questions like “Who am I really?” or “Why can’t I be myself in all situations?” For some people, the inability to express their true self in certain environments may even lead to lowered self-esteem and self-worth.
Hypervigilance
The pressure to code-switch causes some to become hypervigilant. They may constantly analyze their surroundings to make sure they’re presenting themselves in an “acceptable” way. This hyperawareness can lead to feelings of insecurity, paranoia, or social anxiety, particularly in environments where they feel scrutinized.
Imposter Syndrome
Code-switching sometimes reinforces the belief that your true identity isn’t good enough (for your friends, your career, society at large) or doesn’t belong in certain spaces. This feeling can create a vicious cycle of self-doubt where you feel the need to continuously mask your true self to fit in.
Coping With the Effects
If you’re part of a marginalized group and feel you have to constantly re-contextualize yourself, consider talking to a therapist. They can give you the tools for navigating these conflicts of identity, set boundaries with others, develop healthy coping mechanisms, and find ways to express yourself fully.
To learn more about the mental effects of code-switching or life transitions therapy, please reach out to us.
