Dear Black Woman, Your Mental Health Comes First.
May is mental health awareness month. It is a period to raise awareness about individuals living with mental and behavioral disorders and to take a step further towards eliminating the stigma accorded to their experience. There is no better time than this to shed light on and correct the false narrative surrounding the mental health struggles of black women.
With the diverse roles black women play in a society plagued with all sorts of racist experiences, we as black women are so preoccupied with taking care of others that we forget to take care of ourselves. As black women, we need to learn that our mental health is precious and prioritize it.
The stigma associated with mental health and black women.
Mental health topics are rarely discussed regarding people of color, mostly black women. Consciously or unconsciously, Black women bear a lot of weight on their shoulders. Whether it's baggage weighing from careers, family, relationships, or societal stress caused by racism and stereotypes, these types of stress can lead to severe consequences that, fortunately, treatment can help.
Statistics show that although black women are distressed by mental illness, the percentage utilizing available mental health services is limited. Black women are raised to be strong, be in check of their emotions, and sort out problems without asking for help. From a very young age, many black girls are snapped out of the bubble of being a child prematurely and brought to the realization of how society perceives them. We are raised to be strong and stoic. Many of these reasons can also be traced back to generational trauma. In order to protect ourselves, keeping ourselves from expressing our emotions is a matter of life or death.
This expectation can prevent us from considering treatment for any mental health issues. As opposed to other races, Black women are less likely to seek treatment for various reasons. Instead, we consider other alternatives such as praying or looking the other way and shunning the feeling. Now don’t get me wrong, faith and religion, and compartmentalizing are good coping mechanisms. It just is not sustainable.
The cultural belief is that problems should be dealt with in solitary. The idea of getting therapy is criticized in many minority cultures, and this belief affects how people react to symptoms of mental illness in themselves and acquaintances. The refusal to seek external care or support is how we respond to this belief.
Contrary to popular opinion, mental illness does not discriminate. It is not a "white people problem." Everybody has a momentary experience of sadness, nervousness, or anxiety. No matter the race, gender, or cultural heritage, no one is insusceptible to mental illness. Therefore, Black women's mental health should not be taken for granted.
6 ways to maintain good mental health
The importance of mental health awareness, especially among people of color, is necessitated by the increased risks of the low rates of seeking treatment. No more do we turn a blind eye to the prevalence of mental illness in the black community. These are seemingly trivial but practical ways to improve your mental health.
Practice self-care.
Self-care is a whole industry nowadays, but talking about it can never be excessive. One of the best ways of expressing self-love is through self-care. My favorite ways to practice this are through taking up a new hobby, exercising, and nourishing friendships and relationships. These are proven ways to reduce anxiety and boost moods.
2. Eat a balanced meal.
How you treat your physical body affects your inner mind. Consume nutritious meals: a balanced mixture of protein, fruits, and vegetables. I always encourage mindful and intuitive eating habits as well. Remember that there are no such things as bad foods - all foods fit in moderation.
One other topic I always assess with my clients is their quality of sleep. Lack of adequate sleep contributes to depression and anxiety. Practicing good sleep hygiene is vital to overall wellness.
3. Let the pain in, but don't relish in it.
The first step toward helping yourself is admitting that something is or feels off. Small acts like journaling or stating what you’re going through out loud can birth the realization that the pain is real. Sometimes, we try to disown the truth by refusing to admit it, although this does not limit the veracity.
Admitting that your mental health might be at stake is not a question of your strength, nor does it attest to your vulnerability. I dare say it is a display of great courage.
4. Surround yourself with love and support
Fill your space with people who have your best interest at heart - I call them your board of trustees. Steer clear of people who constantly criticize you or who step over your boundaries. While constructive criticism and hard conversations aid growth, negative complaints can be debilitating to your mental health. Pay attention to banters and jokes that trigger you in your workplace or friendship circles. Check out my blog on microaggressions to understand this further.
Isolation is detrimental to mental health, but socializing with the wrong people can worsen it.
5. Find a coping mechanism to deal with stress.
Stress and burnout are significant contributors to mental health issues. Find healthy ways to cope with the stress. Don't forget to take that long-overdue vacation (or staycation), make time for your hobbies, or join a club with like-minded individuals. Try to stay consistent with your coping mechanisms and be proactive rather than reactive. Schedule stress-relieving exercises even before the stress catches up to you.
6. Talk to someone you can trust
Instead of carrying the problem around on your own, open up and allow someone to listen and make space for you. It can reduce the feeling of loneliness. Get the help of a professional to provide much-needed comfort and treatment options.
From one black woman to another
Thanks to my personal and professional experience as a black therapist in Los Angeles, I am familiar with the many challenges women of color face. Though I will never fully know what it is like to walk in anyone's shoes, I can provide a space to relieve the pressure, expectations, and struggle to uphold a solid front.
Untreated mental health conditions can spiral into a more severe disorder that can potentially reduce the quality of life. Understand that you can learn to manage mental distress and develop skills to live a wholesome and fruitful life. It is not a sign of weakness or an experience to be ashamed of. Your mental health struggles are valid and not meant to be dismissed. You are human, and you deserve to feel your best.
To learn more about ways to take care of your mental health, contact Camille at camille@diversifiedtherapyla.com
