Living in a society shaped by systemic racism means that racial stress is an unfortunate and pervasive reality for many Black individuals. From microaggressions in daily interactions to larger systemic inequities, these experiences can take a toll on mental, emotional, and physical health. At the Aguirre Center for Inclusive Psychotherapy, we understand that self-care isn’t just a luxury—it’s a necessary act of resistance and survival in the face of racial stress.
Below, we share practical self-care strategies designed to help you manage stress, honor your well-being, and cultivate resilience.
1. Prioritize Rest and Recovery
The exhaustion from carrying racial stress is real, and rest is essential for recovery. Prioritizing rest doesn’t just mean getting enough sleep—though that’s important—it also means taking breaks from environments or activities that drain you.
Tips:
Create a nighttime ritual to signal your body it’s time to rest.
Practice "radical rest" by setting aside time to nap, meditate, or simply be still without guilt.
Consider taking intentional breaks from social media or the news when it feels overwhelming.
2. Build a Support Network
Isolation can exacerbate the effects of racial stress, while connection can be a powerful source of healing. Surround yourself with people who validate your experiences and offer genuine support.
Tips:
Join affinity groups, support circles, or community organizations centered on Black experiences.
Connect with friends, family, or mentors who understand and affirm your identity.
Seek out therapy or counseling with a culturally affirming therapist who recognizes the impact of racial stress.
3. Engage in Joyful Practices
Systemic oppression thrives on depleting your joy, but reclaiming it can be a powerful form of self-care and resistance.
Tips:
Dedicate time to activities that bring you joy, whether it’s dancing, painting, gardening, or cooking.
Celebrate your culture and heritage through music, literature, and art that uplifts and inspires you.
Surround yourself with reminders of your worth, beauty, and brilliance—affirmations, quotes, or photographs.
4. Set Boundaries to Protect Your Energy
You don’t have to say yes to everything or everyone. Setting boundaries is a form of self-care that helps preserve your energy and mental health.
Tips:
Be mindful of conversations or spaces that feel draining, and limit your exposure to them.
Practice saying no without explanation or apology when your capacity is stretched thin.
Use phrases like “I need time to process this” or “I can’t talk about that right now” to protect yourself during difficult discussions.
5. Use Mind-Body Techniques to Regulate Stress
Racial stress often manifests physically, so incorporating practices that connect the mind and body can help reduce its impact.
Tips:
Practice deep breathing exercises or grounding techniques to calm your nervous system.
Explore mindfulness practices like meditation, yoga, or tai chi.
Consider body-focused activities like stretching, walking, or dancing to release tension.
6. Advocate for Yourself in Medical and Mental Health Spaces
Navigating healthcare and mental health systems can be challenging for Black individuals due to systemic racism. Being your own advocate is essential to ensure your needs are met.
Tips:
Research culturally competent providers who affirm Black experiences and perspectives.
Speak up if something feels dismissive or invalidating in your care.
Lean on trusted allies or support systems to navigate challenging interactions.
7. Seek Culturally Affirming Mental Health Support
Therapy can provide a safe space to process racial stress and develop coping strategies. Working with a therapist who understands the unique experiences of Black individuals ensures that your identity and culture are honored.
Tips:
Look for therapists with experience in addressing racial trauma and systemic oppression.
Engage in therapy modalities like EMDR (Eye Movement Desensitization and Reprocessing) or somatic experiencing to process trauma.
Consider group therapy to connect with others who share similar experiences.
Remember: Your Self-Care is Revolutionary
Taking care of yourself in a world that often invalidates or devalues Black lives is a profound act of resistance. Your well-being matters, and prioritizing it helps you show up fully for yourself, your loved ones, and your community.
At the Aguirre Center for Inclusive Psychotherapy we are here to support you on your journey to healing and empowerment. If you’re ready to explore therapy or need resources tailored to your needs, don’t hesitate to reach out.
Learn more about our culturally affirming services and how we can support you.
You are worthy of care, rest, and joy.
Aguirre Center for Inclusive Psychotherapy
Providing culturally-affirming, anti-oppressive and inclusive counseling and therapy in Atlanta, Georgia and beyond.