Anxiety. One of the most common mental health disorders people are facing today. Despite the strides made in breaking down barriers to talking about and addressing mental health as a whole, it is still a very prominent problem. This holds even more true for Black, Indigenous, Person of Color BIPOC. Over recent years, anxiety has increased among BIPOC, especially following societal events targeted at their respective racial groups. Racial anxiety is its own cloud that carries its own set of issues.
BIPOC carry additional risk factors compared to the average white American impacting onset of anxiety. Top that with certain stigmas that are carried as well; it can be hard to navigate and feel very lonely. Learning how to manage anxiety when it occurs is key to getting through it. Here are some ways to start.
1. Practice Self-Care
No matter who you are, your background, or the circumstances of your anxiety, having healthy self-care habits in place will help alleviate symptoms.
Find an exercise routine that works for you and get your body moving. Be mindful of what you are putting into your body. Keeping a balanced “diet” will help fuel your body in a productive way. Get a good night’s rest, especially during high anxiety times. Caring for yourself is a sign of resilience.
2. Lean On Your Support System
That stigma that having a mental health problem demonstrates weakness is false. Admitting struggle and asking for help can be difficult in itself. Having friends, family, or acquaintances who can provide support can be invaluable when struggling with anxiety. Find your people, and don’t be afraid to lean on them.
Maybe you look outside your immediate circle and seek out a group that understands the correlation between anxiety and race—a support group where you can share your story, listen to someone else going through a similar scenario, and have an open discussion in a healthy and safe place. Many resources are online for different groups or foundations specializing in this exact thing.
3. Fight Against The Stigma
It is an additional burden to carry, especially for people of color; these stigmas that make you believe seeking treatment are a negative reflection of who you are. Because of this, it is common to try to push these feelings down and avoid or ignore that the anxiety is present. There is also the idea that seeking treatment may be viewed as crazy or even dangerous. You may even be misdiagnosed or misinterpreted due to racial disparities in medicine.
Be the change to your own narrative. This may be hard to do initially but fight back against the stigmas. Advocating for yourself can be very empowering and lead to more control over your anxiety, symptoms, and healing. If someone you loved was struggling with anxiety, you would likely provide support and encourage them to do whatever is necessary to overcome it. Why not fight for those same things for yourself?
4. Focus On What You Can Control
Anxiety is rooted in the loss of control and the “what if’s” in life. Try to center yourself and come into the present. Shift your focus to that which you can control. If your anxiety is related to an element of racism and related trauma, you may find healing in some source of activism. This can be something small, non-confrontational, or more involved and vocal. Find your niche where you feel safe but productive and use that as your outlet.
Healing isn’t linear, nor is it always fast. If these tactics on your own are not working sufficiently, working with a therapist who understands can be game-changing. Contact us today for a consultation.
Learn more about anxiety therapy in Colorado. Serving Boulder, Longmont, Denver.
