Black people are facing two pandemics: COVID-19 and racism. It’s no secret that life in the U.S. is unjust for the Black community. With each passing day, we see another headline about Black people dying from COVID-19 at three times the rate of white people, and more videos where Black people are being discriminated against, targeted by police, and killed.

How is this affecting the mental health of the Black community?

The National Alliance on Mental Illness recently released a statement saying, “the effect of racism and racial trauma on mental health is real and cannot be ignored… our nation’s African American community is going through an extremely painful experience, pain that has been inflicted upon this community repeatedly throughout history and is magnified by mass media and repeated deaths.”

The reality is this: Black people in America are struggling right now. We share the same sentiment George Floyd and Eric Garner both cried out before being unjustly killed: “I can’t breathe.”

It’s true. We can’t breathe. We’re suffocating, we are not okay, and a lot of us take that with us while still trying to lead our everyday lives.

I have a glimmer of hope though. While this isn’t the first time we’ve confronted the unjust killing of a Black person, it feels like it’s the first time the whole world is actually listening and really watching and speaking up loudly.

While this is welcomed, it’s also a burden for many in the Black community. For me, it’s been heavy and overwhelming. While we’re fighting these battles together with Black Lives Matter in mind, it’s important to remember that our mental health matters as well.

If you’ve felt yourself feeling discouraged or unsettled and need some advice on how to pick yourself up, check out these tips I have been using to get through this time.

Find time to unplug.
I know we’re committed to staying informed and in tune by reading and sharing articles and posts, watching the news, clicking on hashtags to find the next protest, and even checking people online for their misguided “All Lives Matter” statements. But it’s okay to step away and give yourself a break.

Yes, it’s important to stay well-informed and to not let these conversations be silenced, but it’s also important to give ourselves permission to take a break.

Know your mental capacity and find ways to adjust the time you spend on social media. I’ve made an effort to delete certain apps that drain my time and energy. Remember, you can stay informed without allowing it to consume you.

Have conversations when you’re up for it.
Don’t feel obligated to make people understand. Allow yourself time to process your feelings and engage when you’re up for it. You don’t have to talk about how you feel or explain to people who “don’t get it.”

These injustices and killings have gone on for far too long to unpack it for everyone. Save your time and energy. It can be heavy trying to sort through your own feelings without adding someone else’s. When you’re ready and open to discuss, make sure it’s with people who support you.

Don’t silence Black joy and excellence.
Constant images of Black people being mistreated, harmed, and killed are frequently being shared to raise awareness and bring about justice. If that’s all we’re seeing, it can make us feel sad and defeated.

During this time, it’s important we continue to share images of Black joy and excellence. Whether it’s sharing an acceptance letter to college, reposting and showing love to Black-owned businesses, or participating in a #dontrushchallenge for fun––don’t feel bad for sharing great news and spreading Black joy and excellence. It’s healing and it gives hope. We need to see it.

Educate yourself.
There’s so much being posted online right now. There’s nothing wrong with sharing opinions, but it can also spread a lot of misinformation.

If you’re sharing information, make sure it comes from a valid source. Take time to find reputable articles, books, and websites for references and information. Before internalizing and getting upset about a post, do a little research. Google can be your friend. Just use it wisely.

Contribute.
Empower yourself by finding ways to contribute to the Black Lives Matter movement. Contributing doesn’t always mean donations. While monetary donations help with funding movements, there are other ways to contribute. I’ve been protesting, signing petitions, writing letters to mayors and congressmen, and sharing ways that people around me can contribute.

Get with family and friends and find ways each of you can contribute. This isn’t just a moment, it’s a movement. Even if you can’t do these things right now, don’t feel shame or guilt. Sign up on websites to get updates about the movement and stay in the loop. Check out this teenVogue list of things you can do.

Seek out a Black mental health professional.
Sometimes having a conversation with a friend or family member just isn’t enough, and that’s okay. It’s good to seek a professional who can help you sort through your feelings.

I suggest finding a therapist who shares the same background as you. Sure, any therapist can help you and will provide tips and tools. But my therapist is able to give me all of that plus more because she’s Black. I don’t have to inform her about what’s going on because as a Black woman she’s informed.

I don’t always know how to verbalize my feelings, but she understands. She knows the prayers sent up and the worrying about the safety of our loved ones every day because of the color of their skin. Because she’s a Black woman, she’s said the same prayers and has the same worries. She can relate to me.

Need help finding a Black provider in your area? Check out Grant Halliburton Foundation’s Mental Health Navigation Line. The free helpline assists individuals of all ages in finding appropriate mental health and addiction resources, including Telehealth options. Help is just a phone call away at 972-525-8181, Monday-Friday from 10 a.m. to 6 p.m.

Build up your spirit.
These past few weeks have left me drained and just “off.” It’s been difficult to get through basic everyday tasks and that’s because my spirit is broken. I’ve slowly started doing things to build it up, one day at a time.

Here are a few things you can try:

1. Start your day with a prayer or thoughts of gratitude. I personally like to make lists and keep them on me for reminders. This helps when I feel defeated during the day.

2. Do mid-day breathing exercises and stretches. This is a great way to regain balance and connect your body, mind and spirit.

3. Spend a few minutes each day reading something empowering and uplifting.

4. Stay connected with your community. Form your own group of people you share a spiritual connection with. Talk to them regularly. Be with people who care about you and share your values. This doesn’t mean cut everyone else off, but don’t spend time with people who don’t share the same values as you.

It’s okay to not be okay. Know you’re not alone. We’re all struggling right now. Take it one day at a time and give yourself permission to take care of you.

Your Black life matters and your mental health does, too.

By Bianca Williams
Outreach and Education Manager