🎁 Free Resource: Download your Breaking cycles, keeping culture: A guide for the Asian community PDF for deeper learning → HERE

In this episode, Asami speaks with Vietnamese Australian clinical psychologist Vi Tran, founder of The Middle Bridge Project, about parenting, identity, and the unspoken ways Asian parents show love. From the "cut fruit" metaphor to redefining what it means to be "good enough," this conversation offers compassion, insight, and reflection for Asian Australians navigating family, culture, and self-care with professional guidance.

🎧 You'll hear about: 

✅ How survival-based parenting patterns are passed down in Asian Australian families 
✅ Why "good enough" parenting looks different for Asian Australians today 
✅ Gentle ways to practise self-compassion and set boundaries with family 
✅ Working with culturally competent psychologists who understand Asian family dynamics 
✅ Breaking intergenerational trauma while preserving cultural values

💡 Episode Highlights:

• Vi's journey to parenthood during COVID as a Vietnamese Australian clinical psychologist
• Asian Australian parenting styles, cultural nuances, and moving beyond stereotypes
• Breaking cycles of guilt and self-criticism common in Asian families
• The "cut fruit" metaphor and reparenting yourself with cultural understanding
• Introducing The Cultural Compass values card deck for Asian Australians
• Finding mental health support that honours your cultural background

🧠 Key Takeaways from Vi: 

• "My parenting style is about attunement, noticing what my child is really asking for, even when the behaviour looks different."
• "That inner critic is so loud sometimes, telling me I'm not doing enough. I'm learning to hold myself with more compassion."
• "Cut fruit is such a simple but powerful metaphor, it's how our parents showed love, and it's also how we can show love to ourselves."

👤 About the Guest 

Vi Tran is a Vietnamese Australian clinical psychologist and founder of The Middle Bridge Project. She specialises in working with Asian Australians navigating family dynamics, cultural identity, and intergenerational patterns. Vi created The Cultural Compass, a values-based card deck designed to help people reflect on what grounds them in life.

🔗 Find Vi and other Asian Australian psychologists via the Asian Mental Health Practitioner List

🌐 Vi's Website: https://www.themiddlebridgeproject.com/  

📱 Instagram: @middlebridgeproject  

🙌 Connect with Shapes and Sounds 

Instagram: @justshapesandsounds

LinkedIn: Shapes and Sounds

Website: https://justshapesandsounds.com 

If this episode helped you understand Asian Australian family dynamics, please subscribe and share to support other families navigating culture and mental health.💛

Keywords: Asian Australian parenting, clinical psychologist Melbourne, Vietnamese Australian, intergenerational trauma, Asian family dynamics, culturally competent psychology, Asian Australian mental health, breaking cycles, cultural identity, Asian parenting styles

 🎁 Free Resource: Download "AI vs Therapy: What's the difference" to deepen your learning → HERE

In this mid-season episode of the Asian Mental Health Podcast, Asami and Marcus share candid stories about therapy. From messy counselling rooms at uni to the awkwardness of "breaking up" with a therapist. Along the way, they explore how to know when therapy is working, whether AI can ever provide the same support as a human relationship, and what Asian Australians should look for when seeking mental health support.

You'll hear about: 

✅ Red flags to watch for when choosing a psychologist or counsellor in Australia 

✅ How to know if therapy is actually working for you 

✅ Navigating Medicare mental health plans and switching therapists 

✅ The rise of AI mental health tools and their limitations 

✅ Why therapeutic rapport matters more than the latest technology

✅ Cultural considerations for Asian Australians seeking therapy

💡 Episode Highlights:

• Personal experiences of therapy that felt unhelpful, including cultural stereotyping and lack of structure
• Red flags to notice in a therapist, and why containment is just as important as asking questions
• The realities of navigating Australia's mental health system: Medicare sessions, switching providers, and the admin that makes therapy feel clunky
• How AI is being used for companionship, journaling, and quick fixes - and why it can never replace therapeutic rapport
• Risks of using AI for mental health, from cultural bias to reinforcing unhelpful thinking or even fuelling paranoia
• What "progress" in therapy really feels like: sometimes weeks later, when you realise you're calmer, more present, or laughing again
• Finding culturally competent mental health practitioners who understand Asian Australian experiences

🧠 Key Takeaways: 

[00:10:30] "Sometimes we just want to share our thoughts and frustrations quickly, and AI feels easier than calling someone." – Asami

[00:22:00] "Obviously, when I read this, it's like Google… I could have just searched 'how to deal with uni stress.' It doesn't feel personalised." – Marcus

[00:24:15] "Complaining to your AI is not therapy. It might feel like journaling, but it isn't the same as therapeutic change." – Asami

[00:28:40] "One danger with using AI is that it can leave room for psychosis or delusional thinking, especially when it keeps reaffirming you without question." – Marcus

[00:36:20] "Containment is really important in therapy — not just opening boxes, but closing them safely so you don't leave feeling raw or overwhelmed." – Asami

[00:39:50] "Good therapy is when someone helps you land on one thing early in the session and actually works with you. That's not what AI can do." – Marcus

[00:46:10] "Sometimes the signs that therapy is working are small — like realising you're calmer with your family, or hearing yourself laugh again." – Asami

Why this matters: Many Asian Australians wonder what therapy is "supposed" to feel like, and whether digital tools can take its place. This conversation offers practical insights, cultural reflections, and gentle reassurance that while AI can feel supportive, it is not therapy - and finding the right human therapist who understands your cultural background makes all the difference.

🛠️ Resources & Links: 

🔗 Find culturally competent and real-life human mental health practitioners via the Asian mental health practitioner list

🔗 Learn about Medicare mental health care plans and how to access therapy in Australia here (scroll to the bottom of the page)

🔗 Related episode: Episode 28: Why Therapeutic Rapport Matters More Than You Think

🙌 Connect with Shapes and Sounds 

Instagram: @justshapesandsounds

LinkedIn: Shapes and Sounds 

Website: https://justshapesandsounds.com  

💬 If you found this episode helpful, please subscribe, share, and leave us a review so other Asian Australians can find honest conversations about navigating mental health support in Australia. 💛

🎁 Free Resource Download your free Cultural considerations in chronic pain guide → HERE.

In this episode, Asami swaps roles to become the guest, opening up about years of living with debilitating chronic pain, the cultural values that shaped her response to it, and the surprising one-session breakthrough that changed everything.

Whether you're an Asian Australian navigating your own health challenges, a mental health practitioner seeking deeper cultural understanding, or simply curious about the mind–body connection in multicultural contexts, this conversation offers insight, relatability, and hopefully, hope!

You'll learn: 

✅ How Asian cultural beliefs like grit and stoicism can shape our relationship to chronic pain and seeking help 

✅ Why recovery isn't always a straight line, and how to balance rest with building resilience 

✅ Practical mindset shifts to approach chronic pain without fear 

✅ How to find culturally competent healthcare providers who understand Asian Australian experiences

💡 Episode Highlights 

• Our senior producer Yeo takes over hosting duties 
• Asami's life in 2018, working full-time in trauma, and the onset of chronic pain
• Facing years of treatment with no improvement from various Melbourne practitioners
• The single osteopath session that changed everything
• Parallels between chronic pain, mental health, and experiencing racism in Australia
• Lessons from recovery and ongoing pain management strategies

🧠 Key Quotes: 

"The moment I realised my body wasn't broken was the moment I started to heal."

"I think a lot of us grow up being told to just push through pain, and that can make it harder to ask for help when we really need it."

"When you understand pain as your nervous system trying to protect you, it changes the way you respond to it."

🛠️ Resources & Links 

🔗 Find culturally competent practitioners on our Asian Mental Health Practitioner List: justshapesandsounds.com/asian-australian-mental-health-practitioners

🔗 Related episode: Interested in Asami's journey? Check out this episode. 

🙌 Stay connected with us 

Website: https://justshapesandsounds.com  

Instagram: https://instagram.com/justshapesandsounds

LinkedIn: https://linkedin.com.company/justshapesandsounds 

If this episode helped you understand chronic pain from a cultural perspective, please subscribe and share to support other Asian Australians on their healing journeys. 💛

Keywords: chronic pain, Asian Australian health, cultural competency healthcare, mind-body connection, chronic pain management, Asian cultural values, Melbourne practitioners, multicultural health, pain and mental health

🎁 Free Resource: Download our guide How to Talk About Mental Health with Your Asian Parents HERE.

What do you do if you can't find the right words to talk about your mental health with your parents? Vietnamese Australian psychologist Helen Tang shares her journey with anxiety, medication, and learning how to care for herself while staying connected to her family - offering hope for other Asian Australians facing similar challenges.

In this episode of the Asian Mental Health Podcast, Asami sits down with Melbourne psychologist Helen Tang, founder of True You Psychology, to explore what it means to navigate mental health when language, culture, and family expectations collide in Asian Australian households.

Helen shares her lived experience of growing up speaking "Vietglish," managing panic attacks, and receiving a diagnosis of generalised anxiety disorder while working retail as a psychology student. She opens up about what therapy taught her, why medication was a turning point, and how working with a Vietnamese Australian psychologist made all the difference in her healing journey.

🎧 You'll hear about: 

✅ How to talk about mental health with Asian parents when language is a barrier 

✅ Managing generalised anxiety disorder as an Asian Australian 

✅ Why working with culturally competent psychologists matters 

✅ Breaking down medication stigma in Asian communities 

✅ Setting respectful boundaries while maintaining family harmony

💡 Episode Highlights:

• What happens when you don't have the words to talk about mental health with Asian parents
• Panic attacks, dread cycles, and receiving a diagnosis of generalised anxiety disorder
• The power of psychoeducation: learning about the cortisol awakening response
• Therapy vs anxiety: when self-care isn't enough, and why switching therapists is okay
• Medication stigma in Asian communities, and Helen's "flotation device" metaphor
• Explaining therapy and medication to parents when you only speak "Vietglish"
• Respectful boundaries: humour, playfulness, and love languages with Asian parents and aunties
• Filial piety, obligation, and reframing the idea of being your parents' "retirement plan"
• Finding authenticity and becoming the "true you" as an Asian Australian

👤 About the Guest 

Helen Tang is a Vietnamese Australian psychologist and founder of True You Psychology. She specialises in working with Asian Australians navigating anxiety, cultural identity, and family dynamics. Helen provides culturally responsive therapy that understands the unique challenges facing Asian Australian communities.

📱 Helen's instagram: https://www.instagram.com/helentang.psychologist  

🔗 Find Helen and other Asian Australian psychologists on the Asian Mental Health Practitioner List https://www.justshapesandsounds.com/asianaustralianmhpractitionerlist   

🙌 Connect with us: 

Instagram: https://instagram.com/justshapesandsounds   

LinkedIn: https://linkedin.com/company/justshapesandsounds 

Website: https://justshapesandsounds.com 

Subscribe to the Asian Mental Health Podcast on your favourite app, and please leave a review so other Asian Australians can find these important conversations about mental health and cultural identity. 💛

Keywords: Vietnamese Australian psychologist, Asian parents mental health, generalised anxiety disorder, Melbourne psychologist, Asian Australian therapy, culturally competent psychology, anxiety treatment, Asian family dynamics, mental health stigma

🎁Free resource: Download your guide Navigating Internalised Racism HERE.

✨ How does internalised racism shape the way we see ourselves, and how can we begin to heal? In this episode, Asami speaks with Asian Australian counsellor Jackie about identity, shame, and the subtle ways racism becomes internalised within Asian Australian communities.

From distancing ourselves from culture to finding laughter in shared stories, Jackie offers honesty, warmth, and practical insights for anyone navigating the impact of internalised racism in Australia.

🎧 You'll hear about: 

✅ What internalised racism is and how it shows up in everyday life for Asian Australians

✅ How shame and belonging are tied to racism and exclusion in Australian society 

✅ Why storytelling and humour can transform pain into connection 

✅ Finding culturally competent mental health support as an Asian Australian

💡 Episode Highlights:

• Jackie's reflections on Asian Australian identity, shame, and survival strategies
• How internalised racism can impact mental health and belonging in multicultural Australia
• The role of community and culturally responsive therapy in unlearning patterns
• Finding joy and laughter as part of the healing process
• Practical steps for Asian Australians seeking mental health support

🧠 Key Insights from Jackie:

• Internalised racism isn't a personal flaw, it develops from systemic racism in Australian society
• Shame grows in silence; sharing our experiences with culturally aware therapists helps us realise we're not alone
• Laughter can be healing, softening pain and creating connection within Asian Australian communities
• Cultural competency in mental health practitioners makes a significant difference

👤 About the Guest: Jackie is an Asian Australian counsellor who works with compassion, curiosity, and cultural sensitivity. She supports clients to navigate identity, belonging, and healing from the impacts of racism in Australian society.

🌐 Find Jackie and other Asian Australian mental health practitioners over on the Asian Mental Health Practitioner List

📱Jackie's Instagram: @morrow_endeavour

🙌 Connect with Shapes and Sounds 

• Instagram: @justshapesandsounds 
• LinkedIn: Shapes and Sounds 
• Website: https://justshapesandsounds.com 

If this episode resonated with you, please subscribe and share to help other Asian Australians find culturally aware mental health conversations. Your support helps break down stigma in our communities. 💛

Keywords: internalised racism, Asian Australian mental health, cultural competency, Asian Australian counsellor, multicultural psychology, racism and mental health, Asian Australian identity, culturally responsive therapy

💡Download the free therapeutic rapport guide that accompanies this episode HERE.

What makes therapy work? Is it the technique, the therapist's training, or something else? In this opening episode of Season 4, Asami and Marcus explore the underrated but essential ingredient in therapy: therapeutic rapport. Especially for Asian Australians seeking culturally responsive mental health support.

From personal stories of EMDR gone too fast, to the awkwardness of 15-minute intro calls with Melbourne psychologists, this conversation unpacks why the relationship between therapist and client is often more powerful than the modality itself. Asami and Marcus share honest reflections on what has (and hasn't) worked in their own therapy journeys, with plenty of laughter and curiosity along the way.

🎧 You'll hear about: 

✅ Why therapeutic rapport predicts positive outcomes across all therapy types 

✅ How validation, challenge, and boundaries shape the therapy experience 

✅ What "green flags" and "red flags" to look out for when choosing a psychologist in Melbourne or Australia-wide

✅ Why cultural competency and Asian Australian identity matters when seeking mental health support 

✅ Practical tips for making the most of a 15-minute introductory call with potential therapists 

✅ The story of how the Asian Australian Mental Health Practitioner List began and why it's still the most visited page on our website

Whether you're new to therapy, looking for a culturally responsive psychologist, or curious about how Asian Australian identity shapes the experience of seeking help, this episode will leave you feeling informed and reassured: you deserve a therapist you can trust, who truly understands your cultural background.

🔗Find culturally competent practitioners on the Asian Mental Health Practitioner List

🙌 Connect with Shapes and Sounds 

Instagram: @justshapesandsounds 

LinkedIn: Shapes and Sounds

Website: https://justshapesandsounds.com 

If you found this episode helpful, please subscribe, share, and leave us a review on your favourite podcast app. Your support helps us reach more people and break down stigma around mental health in Asian Australian communities. 💛

Keywords for Asian Australians: therapeutic rapport, Asian Australian mental health, culturally responsive therapy, Melbourne psychologists, finding the right therapist, cultural competency in psychology

As promised, here is the unabridged version of the documentary that Oscar made during his travel through Japan. He dives deeper into the Eastern philosophies behind Fukumitsu’s calligraphy practice and discovers a fascinating link between art, language, nature and mental wellbeing.

The transcript is available here.

Help us destigmatise mental health conversations in Asian communities by downloading this episode on your favourite app and sharing it with your friends and family.

We’d love to hear your thoughts and ideas about Asian mental health. Find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com⁠

English voiceovers provided by Kim Brockett, Vivan Vo, Junxin Peng and Yeo Choong.

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.

Asami and Marcus invite their beloved teammate Stef Kam onto the show to discuss their work as an art therapist and an artist. Stef explains how creating art in art therapy plays a role in helping people to deal with feelings and emotions that words cannot express. And don't worry, our third host Oscar reunites with the group at the end to wrap up the season.

The transcript is available here.

Help us destigmatise mental health conversations in Asian communities by downloading this episode on your favourite app and sharing it with your friends and family.

We’d love to hear your thoughts and ideas about Asian mental health.

Find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com⁠

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.

In a very special travel documentary episode, Oscar explores the intersection of work, honing a craft and mental health in Japanese craft. The team discuss the way Japanese culture, crafts and "Zen" are romanticised and appropriated by the Western gaze.

The transcript is available here.

Help us destigmatise mental health conversations in Asian communities by downloading this episode on your favourite app and sharing it with your friends and family.

We’d love to hear your thoughts and ideas about Asian mental health. Find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com⁠

English voiceovers provided by Kim Brockett, Vivan Vo, Junxin Peng and Yeo Choong.

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.

Dom Thattil, influencer and advocate for BIPOC and queer communities, drops into the studio for a chat with Asami about balancing safety with visibility, his relationship with his family and the inner work we need to do to keep ourselves mentally healthy.

The transcript is available here.

Help us destigmatise mental health conversations in Asian communities by downloading this episode on your favourite app and sharing it with your friends and family.

We’d love to hear your thoughts and ideas about Asian mental health. Find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com⁠

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.

The Shapes and Sounds team share workplace survival stories, how would you deal with these situations? Asami investigates an insulting rumour, Oscar confronts his racist manager and Marcus duels his harshest critic–himself.

The transcript is available here.

Help us destigmatise mental health conversations in Asian communities by downloading this episode on your favourite app and sharing it with your friends and family.

We’d love to hear your thoughts and ideas about Asian mental health. Find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com⁠

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.

Asami sits down with clinical psychologist and relationships expert Sanduni Silva. They discuss the emotional baggage we carry into the workplace and how to effectively communicate while staying true to your values. Listen to learn how to navigate workplace challenges and maintain your sense of self.

The transcript is available here.

Help destigmatise mental health conversations in Asian communities by downloading this episode on your favourite app and sharing it with your friends and family.

We’d love to hear your thoughts and ideas about Asian mental health. Find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.

A Shapes and Sounds community member shares her inspiring story of living and working with ADHD and autism.

The transcript is available here.

Help destigmatise mental health conversations in Asian communities by downloading this episode on your favourite app and sharing it with your friends and family.

We’d love to hear your thoughts and ideas about Asian mental health. Find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com⁠

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.

Marcus and Asami are joined by Rachel Lim, psychologist and clinical lead from Headspace Syndal. With a strong passion for youth mental health, Rachel tells us about the evolution of her own career goals and how a false start at uni actually led her to doing the work she wanted to do.

The transcript is available here.

Help destigmatise mental health conversations in Asian communities by downloading this episode on your favourite app and sharing it with your friends and family.

We’d love to hear your thoughts and ideas about Asian mental health. Find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com⁠

For more info about Rachel’s work and mental health support for young people, visit headspace.org.au

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.

The Asian Mental Health is back! To kick things off, Asami, Marcus and Oscar define the theme they’ve chosen for our third season and talk about the impact that work has on our mental health. 

The transcript is available here.

Help destigmatise mental health conversations in Asian communities by downloading this episode on your favourite app and sharing it with your friends and family.

We’d love to hear your thoughts and ideas about Asian mental health. Find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com⁠

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.

For our season 2 finale, Oscar and Marcus interrogate our technical producer Yeo about his copyright beef with Kanye West (!) and find out how community, cooking and creativity all play a part in keeping him mentally healthy.

The transcript is available here.

Help us destigmatise mental health conversations in Asian communities by downloading this episode and sharing it with your friends and family.

We’d love to hear your thoughts and ideas about Asian mental health. Find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com⁠

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.

Marcus and Asami gain invaluable insight from Beverley Wang (ABC’s National Culture Correspondent and host of Stop Everything! and Life Matters) as she talks about the benefits of sleeping well, not replying in the heat of the moment and her general approach to self-care when under pressure.

The transcript is available here.

🌱Help us to destigmatise mental health conversations in Asian communities by downloading this episode and sharing it with your friends and family.

We’d love to hear your thoughts and ideas about Asian mental health: find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com⁠

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.

Our fearless leader Asami finally takes the hot seat and tells all about the link between physical and mental wellness, building a good relationship with your limits, and how she persevered with Shapes and Sounds through financial hardship and uncertainty.

The transcript is available here.

Help us destigmatise mental health conversations in Asian communities by downloading this episode sharing it with your friends and family.

🌱We’d love to hear your thoughts and ideas about Asian mental health. Find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com⁠

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.

Asami describes the alarming findings of the latest youth mental health research, Marcus explains how the pandemic has changed the brains of young people, and Oscar contemplates the effects of social media on our identities and values.

The transcript is available here. 

All the support services mentioned in this episode can be found here.

Help destigmatise mental health conversations in Asian communities by downloading this episode and sharing it with your friends and family.

🌱We’d love to hear your thoughts and ideas about Asian mental health. Find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com⁠

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.

Jagesh Panchal, founder of Shakti Mental Health, speaks about comfortable spaces for conversations between men about their mental health, the diversity within Asian and South Asian culture and how compartmentalising your thoughts can actually help you through difficult moments.

The transcript is available here.

Help us to destigmatise mental health conversations in Asian communities by downloading this episode on your favourite app and sharing it with your friends and family.

Connect with Jagesh on instagram at @shaktimhmelbourne or shaktimentalhealth.com 

🌱We’d love to hear your thoughts and ideas about Asian mental health. Find us online at ⁠@justshapesandsounds⁠ or ⁠justshapesandsounds.com⁠

This podcast is supported by the Victorian Department of Health via the Diverse Communities Program. All information provided is general information only and should not be used in lieu of professional advice.