By the November election, bigotry and racism were constantly on the minds of Black America. Already having persevered through what felt to be a racist administration, we endured the horror of watching televised repeats of policy-driven murders, rioting, and whole neighborhoods decimated by looting.
The insurrection at the nation’s very capital fueled and led by White supremacists only pushed our mental state into a deeper crisis. Adding injury to stinging political insult, the worst pandemic our planet has endured in generations came to plague Blacks with a special vengeance. It’s no surprise that Black mental health became stretched to the breaking point.
With mental health budgets reduced or totally erased, the number of suicides, anxiety attacks, and severe depression has risen to an all-time high.
When Black America discovered that after an exhausting four years, even the conclusion of the election would not pay off with the emotional relief they had been banking on, this was the final gut punch.
Stress began to manifest itself through unexplained body aches, stomach discomfort, abnormal sleep patterns, over- or under-eating or, grouchiness, and frequent feeling of anxiety.
Long-term exposure to stress can leave people vulnerable to ailments such as heart disease and diabetes which tend to plague Black Americans disproportionately.
Tips For Coping With Stress
Dealing with race-related stress can sometimes be eased through connecting with others who have similar experiences and feelings. Talking with family and trusted friends is helpful, specifically with racialized events that have occurred. Start or join a group with others such as a book club that reads non-fiction books by Black authors.
Spend time with other African American parents who have the same concerns about how your children are being taught or treated at the school.
Even though pandemic conditions mean you can’t safely meet in person, utilizing zoom meetings, video calls or reach out by whatever methods your electronic devices allow you to. Physical activity and laugher are great stress busters!
Tips for Quieting Anxiety
Anxious thoughts can overwhelm you, making it difficult to make decisions and take action to deal with whatever issue bothers you. Anxiety can also lead to overthinking, which makes you even more anxious. How can you get out of this vicious cycle?
Practice Mindfulness. Observe your thoughts, rather than reacting automatically to them. Take deep breaths as you imagine yourself free and untangled of all stress. Simply observe your thoughts without reacting.
Stay in the Present. Is your mind regurgitating the past? Just because something negative happened in the past doesn’t mean it has to happen today. Ask yourself if the circumstances, or your knowledge and coping abilities, have changed since last time.
Get Up and Get Going. When your mind is stuck in a loop, you can interrupt it by getting up and moving around or doing a different task or activity. Exercise or force yourself to take a brisk walk outside. You just may have a different perspective by the time you sit back down.
When and where to seek professional help
If your depressed moods have lasted more than two weeks or are now seriously interfering with your ability to function normally or you have been entertaining thoughts of suicide you should consult a mental health professional as quickly as possible.
There are a number of professionals that are able to counsel and listen to you. You may also look for or request a Black professional if, like many others, you believe they would better understand your problems.
Listed below are examples of the types of professionals and institutions who can offer you help for depression.
• Psychiatrists
• Clinical Psychologists
• Social Workers
• Licensed mental health counselors
• Your family doctor
• Your employer-provided Employee Assistance Programs (EAPs)
• Nearby university or medical school-affiliated mental health clinics
• Your local hospital
• Community mental health centers
• Clergy
• Your Health Maintenance Organizations (HMO) or Health Insurance company
• 911 in immediate emergencies such as suicide, self-harm, or violence