What Is Code-Switching?

Do you sometimes find yourself in situations where you feel like you just can’t be yourself? It happens every day for some — and it can lead to a behavior known as “code-switching.”

The term refers to modifications that people might make to themselves in order to “fit in” better and gain acceptance from others. These adaptations often occur for reasons that involve race or ethnicity.

“It’s basically a way of changing your style, dress or maybe even language or behavior to match what you think would be appropriate or make someone else feel comfortable,” explains psychologist Kia-Rai Prewitt, PhD.

Let’s take a closer look at code-switching and its potential upside, downside and overall effect on those who do it.

What is code-switching?

Adjusting your identity to blend in and conform to a larger group is at the core of code-switching. It can happen in a range of contexts for a host of reasons. People may code-switch in multiple ways across different settings and groups, too.

“Identity changes” may be done to draw attention away from someone’s:

• Race
• Ethnicity
• Religion
• Socioeconomic class
• Level of education
• Gender identity
• Ability status

“None of us have just one absolute identity,” says Dr. Prewitt, “but I do think the salience of our identity — or the identity that we consider most relevant at the moment — depends on the context you’re in.”

Put another way, code-switching is a way to control which version of yourself is visible at any given moment. It can be done as a form of both self-protection and self-sacrifice.

Examples of code-switching

So what does code-switching look like in practice? Here are five examples of code-switching (and how it might be done).

• Changing how you talk. (Adjusting your vocabulary or language between home and a work or school environment; changing your vocal cadence to “sound straight; or eliminating a regional accent that’s associated with negative stereotypes.)
• Adjusting appearance. (Not wearing a religious adornment like a cross, yarmulke or hijab to avoid attracting unwanted attention; removing visible piercings; or covering traditional tattoos Inuit kakiniit or Māori tā moko.)
• Using a different name. (Going by a nickname so friends or colleagues don’t have to struggle with properly pronouncing an “ethnic” name.)
• Holding back information. (Not disclosing an invisible disability for fear that you’ll be regarded as less capable.)
• Adopting different mannerisms. (Showing up to work early and staying late to counteract the stereotype that people of your race or ethnicity are “lazy.”)

The key to all of these examples is that they involve changes that can be undone. Undergoing plastic surgery, having a tattoo removed or physically relocating would not count as code-switching.

Why people code-switch

Some code-switching is intentional, like when we choose clothing or accessories to wear to an event that will help us “fit in.” In other cases, it’s automatic. For example, you may slip into a different language, accent or cadence when speaking to certain people without even realizing it.

Whether or not we intend to do it, Dr. Prewitt notes that there are a lot of reasons people code-switch.

Sometimes, we code-switch to counteract stereotypes about or live up to expectations. Other times, we’re responding to an institutional culture or expectation. We may even code-switch because it makes us feel safe.

Dr. Prewitt points to hair bias as an example.

The 2023 CROWN Workplace Research Study found that employers are 2.5 times more likely to perceive Black women’s hair as unprofessional. That helps explain why code-switching is common for Black women in interview settings.

The CROWN study found that approximately two-thirds of Black women change their hair for a job interview — and that they are 54% more likely to feel that they have to wear their hair straight for an interview to go well.

When they make those adjustments, they are code-switching to protect themselves and preempt criticism. It’s a reflection of past experiences and patterns.

“Since there has been bias within these different systems in the past, people feel like they have to adjust how they typically would present themselves in order to have an opportunity, get accepted or be taken seriously,” explains Dr. Prewitt.

The effects of code-switching

So is code-switching good or bad? That’s a question without a simple answer, says Dr. Prewitt. There are benefits and drawbacks to code-switching.

In some ways, code-switching can be good for you in that it:

• Demonstrates flexibility
• Makes it possible to reach and connect with a variety of people
• Opens up opportunities that might otherwise be closed off
• Enriches your understanding of the world and different groups and interests

But for all of its benefits, code-switching isn’t always a positive. Dr. Prewitt says she has seen code-switching lead to intense feelings of disconnection and isolation. Making changes to gain acceptance can have the opposite effect, too.

“If members of your peer group at work notice that you behave differently with them than you do with people outside the office, you could be perceived as disingenuous or untrustworthy,” notes Dr. Prewiit.

Code-switching also can be detrimental to a person’s self-concept.

“If you feel like you always have to put on this other identity or if you're afraid that just being yourself would not be considered acceptable, then I think that code-switching can lead to feelings of low confidence,” says Dr. Prewitt.

She adds that being consistently concerned about social acceptance can also lead to anxiety. In fact, discrimination and/or recurrent microaggressions can even cause post-traumatic stress disorder (PTSD).

When to get help

If code-switching leaves you feeling less like a social butterfly and more like a pretender, it’s probably time to talk to somebody you trust about it.

While that might be a therapist, Dr. Prewitt’s clear that it doesn’t have to be. The advice of a trusted friend, supervisor or mentor may be all you need to tamp down your anxiety and boost your confidence.

An outside perspective can be especially helpful if you’re code-switching to navigate a toxic environment.

“You want to choose someone that you have a good relationship with, that you think can give good feedback or who you strive to be like,” says Dr. Prewitt. “See if they’ve ever dealt with these feelings before and, if so, how they’ve worked through them.”

Sometimes it’s necessary to go a step further and address the feelings you’re experiencing with a healthcare provider. Dr. Prewitt says the following are telltale signs that it’s time to invest in your mental health:

• You’re feeling more depressed. Mood matters, but you don’t have to be “down in the dumps” to be struggling with clinical depression. In fact, depression is rarely “all in our heads.” It’s a full-body experience. Fatigue, appetite changes, sleeping too much or too little and poor focus and concentration are all signs of clinical depression.
• You’re becoming increasingly anxious. Anxiety or panic disorders often build over time. They can express themselves physically through sweating, palpitations, chest pains and nervous poops. (Our fight-or-flight response can really tie us up in knots!)
• You’re burning out. Being burnt out can leave you physically, mentally and emotionally exhausted. Signs of burnout may include a lack of energy, a negative or cynical attitude and declining performance. It can take a long time to fully recover from burnout, but the fog often lifts sooner with help and lifestyle changes.
• You’re withdrawing from others. Do you dread school in a way you never have before? Are you calling in sick because you don’t want to be at work? Are you saying no to invitations or opportunities you’d usually be thrilled to get? Isolating yourself might feel like the best option in the moment, but it may negatively affect your relationships in the long run. Loneliness can also hurt your physical health.