Hey Melanin Minds, let’s talk real. We know what self-care is, right? It’s not just bubble baths and face masks (though those are nice). It’s the proactive steps we take to keep ourselves whole – physically, mentally, emotionally, and socially. Basically, it’s about survival.

But here’s the thing: burnout hits us, Black women, hard. Like, disproportionately hard. Let’s look at some numbers:

• Women Who Code dropped some truth bombs:
  • 40% of Black women have our judgment questioned in our area of expertise. For every 100 men promoted to a managerial position, only 60 Black women are.
  • 66% of us admit to not feeling like a valued team member at work.”
• And a study from the National Institutes of Health, “A Qualitative Assessment of Gender- and Race-Related Stress Among Black Women,” showed:
  • A mean perceived stress scale score of 17.
  • 58% of the participants had a perceived stress scale score between 13-40.

Those numbers aren’t just stats, they’re our reality. So, why are we burning out? Why is self-care so hard to prioritize?

• Societal expectations: The “strong Black woman” trope, the “superwoman schema” – we’re expected to carry everything, all the time.
• Financial constraints: Bills don’t stop, and neither does the grind.
• Lack of time: Who has time when you’re working overtime, and still have to be a superwoman?
• Cultural beliefs: We’re told seeking help is weakness, and self-care is selfish.

But here’s the thing: we can’t pour from an empty cup. We have to find ways to make self-care work, even with limited resources.

Here’s how:

• Deep Breathing and Grounding: Quick and free. Deep breaths calm your nerves. Grounding techniques bring you back to the present.
• Affirmations and Positive Self-Talk: Change those negative thoughts. Write down affirmations, put them where you’ll see them.
• Journaling: A powerful tool for processing. Personally, I have journals for my pain, my anxiety, and my mood.
• Connecting with Spirituality: Prayer, meditation, nature – find what grounds you.
• Physical Well-being: Sleep, water, movement. Even dancing in your living room counts.
• Prioritize Yourself: This is not selfish. This is required.

I challenge you this week, Melanated Minds, to find one thing you can do for yourself. Comment below and tell me what you’re going to do. Let’s hold each other accountable.

References:

Hall, G. (n.d.). Black women and burnout in the workplace. (Article Title not found, please use the title if you have it)

Marsell Wellness Collective. (n.d.). How black women can practice self-care for mental wellness. Marsell Wellness Collective. Retrieved from https://marsellwc.com/how-black-women-can-practice-self-care-for-mental-wellness/#:~:text=One%20significant%20barrier%20to%20self,we%20prioritize%20our%20own%20needs.

The Family Institute at Northwestern University. (n.d.). 5 self-care tips for black women’s mental health. The Family Institute. Retrieved from https://www.family-institute.org/behavioral-health-resources/5-self-care-tips-black-womens-mental-health

PositivePsychology.com. (n.d.). Self-care wheel. PositivePsychology.com. Retrieved from https://positivepsychology.com/self-care-wheel/

Woods-Giscombe, C. L., & Lobel, M. (2023). A Qualitative Assessment of Gender- and Race-Related Stress Among Black Women. International Journal of Environmental Research and Public Health, 20(3), 2320. https://doi.org/10.3390/ijerph20032320