13 Practical Ways Black Women Can Protect Their Mental Health This Election Season

Jada Gomez
·11 min read

Saul Loeb/Getty Images/Amanda K Bailey

À la Vice President Kamala Harris, I have stress-eaten my fair share of Doritos since the 2016 presidential election. From paper towels being thrown at the people of Puerto Rico in the aftermath of Hurricane Maria in 2017 to the cruel questioning of VP Harris’s biracial heritage last month, I’ve personally taken many culturally based hits to my mental health over the past eight years. And the outrageous attacks continue to flood the political landscape. Just last night, Donald Trump repeated running mate JD Vance’s disgusting and false claims about Haitian immigrants.

The onslaughts won’t let up, which is why I’ve been figuring out ways to combat my election stress and anxiety since January. Lately, that self-preservation looks like morning Peloton rides and honest conversations with my mom, who lived during the Civil Rights movement and reminds me that this political turmoil is nothing new, and that we will make it through.

But even with my attempts to protect my mental health during this charged political season, I’m exhausted—and I know I’m not alone. Black women, in particular, have been taught to shoulder the problems of the world around us and to take that backbreaking pressure on the chin for centuries. Many of us watched our mothers endure racism from our car seats as children; we noted how they kept pushing forward and bottled up their frustrations with micro- and macro-aggressions. We picked up that we shouldn’t talk about the stings; instead, we should choose our battles and try to get through the day.

Although we’ve mastered putting on a brave face for the world, we need to acknowledge that suffering in silence does real damage beneath the surface. Despite higher rates of chronic health issues and psychological stress, we learn to put ourselves last and endure. But we don’t have to accept that.

To counter the taxing toll of racist political attacks on Black women’s mental health, some authentic self-care is in order. With that in mind, SELF asked 11 Black therapists to share tangible ways in which Black women can support their well-being amidst an inundation of election misogynoir.

1. Pay attention to your body’s cues when you’re digesting the news…

“I tell people to check their body when they’re watching television or looking at election coverage on their phones. You should know your cues. So if my eyebrows are at my nose, and my shoulders are at my ears and my fists look like Arthur—like I’m about to punch someone—that typically means that this isn’t the best resource for me to be looking at right now. And I think one of the big things with election stress and anxiety is people feeling like they need to know every single thing every single second of the day. I tell my patients that if there is a zombie apocalypse, you will know. It’s okay to take a break.” —Raquel Martin, PhD, assistant professor of psychology at Tennessee State University

2. …or choose to skip it entirely.

“As Black women, we may feel the pressure to support our candidate, and listen, and be there. Give yourself permission to avoid any kind of information regarding this upcoming election that could be particularly triggering and isn’t actually going to change how you end up voting. [You don’t need to monitor] polls about what everybody else is thinking or how they plan to vote. You don’t need that information to influence what you’re going to do, and it’ll likely create more stress over a decision that’s ultimately out of your hands. You do your part, you show up on Election Day, and you vote where your values tell you to vote. After that, you try your best to let any stress or anxiety associated with the outcome go. And that absolutely has to be enough.” —Kelli Rugless, PsyD, licensed psychologist and founder of Flourish of Psychology

3. Remember who you are…

“Remember the lineage that you come from. We are not the first generation to encounter oppression and fear around our political freedoms. Our ancestors found ways to build lives full of joy in the midst of oppression and we can do the same.” —Corrine Harris, PhD, LMHC, owner of Harris Counseling Services and assistant professor at Capella University

4. …and celebrate your cultural identity.

“It’s going to be important to re-root yourself back into your own cultural identity and celebrate that. That might look like gathering with your girlfriends, family, or chosen family and engaging in traditions and activities that center on your Blackness—or whatever your ethnicity is. You could also add something aesthetically pleasing to your office or home that reminds you of the beauty of your heritage. There is a narrative out there—on respectability politics and how one should wear their hair, or look, or whatever the case may be—that is rooted so deeply in white supremacy. And sometimes you’ve got to be reminded of that beauty.” —Hazel Owens, MDiv, LMFT, owner of Owens Counseling & Consulting

5. Avoid triggering news sources.

“Limit or eliminate your exposure to media that attack Black women or political candidates for their Blackness and womanhood. Choose media outlets that share news in an affirmative and non-inflammatory way. If we believe everything we hear, we will forget the truth that we are beautiful human beings who have a lot to contribute to the world. It is also helpful to remember the legacy of incredible Black women who have changed the world; they were likely misrepresented during their time but that does not make them any less powerful.” —Adia Gooden, PhD, licensed clinical psychologist and founder of Unconditionally Worthy, Co.

6. Remember that you can’t—and shouldn’t have to—solve the world’s problems.

“Black women are often tasked with carrying the burden in both our personal and work lives. And yet, even with our vital presence, we are often dismissed and disrespected, constantly facing the plight of both misogyny and racism. We are expected to do the impossible—to save everyone else. This is especially noticeable during election season. It is crucial for us to show up for ourselves. As a Black woman and psychotherapist who has seen firsthand the effects of election fatigue, I strongly encourage Black women to lean into healthy forms of self-care during this season. Anything that nurtures your emotional, physical, spiritual, and mental well-being can build resilience, reduce stress, and improve your quality of life. We, particularly as Black women, deserve that.” —Christine Pacheco, LMSW, owner of Saya Psychotherapy

7. Connect with what fills you up and be mindful of what drains you.

“It can be tempting to get into black-and-white thinking—falling into hopelessness, believing things have never been this bad, or idealizing activist spaces and trying to make fundamental, long-term change single-handedly. But the in-betweens tend to be more grounded in reality and zooming out can help you keep things in perspective and provide a sense of stability.

When I’m navigating a triggering political climate, I think about connection. Connect with what fills you up in meaningful ways. What people, activities, and places leave you feeling joyful, lighter, and at peace? A few of the ways I fill up are going to the beach, eating at my favorite Indian restaurant, and spending time with loved ones who either share their identities being threatened or have invested deeply in understanding my experience.” —Angela Akinyemi, MHC-LP, New York City–based therapist

“A lot of people talk about how you can’t pour from an empty cup but most people don’t have a cup, they have a colander. There are things that are draining you. So I tell people to identify your drains and identify the things that provide you nourishment. And it doesn’t mean that you have to spend a lot of money. I taught myself how to crochet during one of the most stressful times of my life.” —Dr. Raquel Martin

8. Don’t forget the basics.

“The foundation that you set is a significant determining factor in how you move through challenging periods. Remember the basics: getting enough sleep, eating to nourish yourself, moving your body, getting outside. And don’t discount what works. Maybe you already engage in some of these practices or have found others that help you feel your best. Lean into the ways you’ve already been nurturing yourself.” —Angela Akinyemi

9. Change the subject or walk away.

“In today’s world, it’s becoming less taboo to bring up politics with strangers—whether on a first date, in the back of an Uber, or even at the dinner table. Even if your political views align, there may be moments when you simply don’t have the energy to engage. Preparing a few go-to responses in advance can help you protect your mental health when you’re caught off guard or don’t have the bandwidth to dive into a political discussion. [You might say] ‘I know these issues are important, but I’d prefer to talk about something light. Are you watching anything new on TV?’ [Or you could say,] ‘I’d love to chat more, but I’m not up for talking about politics right now.’ These simple scripts arm you with a non-confrontational way to steer the conversation away from the election and protect your mental and emotional well-being.” —Janel Coleman, LMSW, psychotherapist at Madison Square Psychotherapy

“We have to honor our capacity for what we will engage with and what we won’t engage with. You don’t have to accept every invitation that comes your way. And so when you choose to say ‘Hey, I am not going to accept that invitation to get into that debate with you, colleague. I’m actually going to go for a walk, and I’m going to read me a good book, and I’m going to have me a nice little treat, and this is how I’m engaging in joy today,’ that is resistance.” —Rev. Hazel Owens

10. Find comfort in the stories of our Black elders.

“What lineage of activism, change-making, and survival can you tap into? Reading is a big part of my life, so I lean on authors like Toni Morrison and James Baldwin. I learn from Rashid Khalidi’s struggle and the fight for Palestinian liberation. I also grew up in a household where music was central so I ground myself in the voices of Nina Simone, Miriam Makeba, and Jimmy Cliff. There are so many avenues to connect with elder wisdom.” —Angela Akinyemi

11. Reflect on what has helped you cope in the past to remember what you’re capable of.

“Let’s be honest; this isn’t the first time in recent or not-so-recent history that an election season has been tumultuous or the sociopolitical landscape has looked unfavorable for marginalized communities. Somehow, you’ve made it through those events, and you can make it through these as well. I encourage clients to reflect on the last time they felt a similar emotion or physiological sensation in the context of political strife and walk them through how they managed at the time. It’s important to highlight any of your coping skills—big (fundraising, having challenging conversations with loved ones) and small (taking cleansing breaths, mini breaks from social media). By acknowledging what helped you cope in the past, you’re priming this information in your brain during a time when helplessness may be at the forefront. It also allows you to remember that you have a sense of agency and may already be more resourced than you are giving yourself credit for. Perhaps you are more capable than this present moment is having you feel.” —Jneé Hill, LCSW, EMDR-certified therapist and owner at Ever Curious Therapy

12. Seek out ways to build your community.

“I tell everyone that therapy is not the only path to healing. It could be therapy, it could be group activities. It could be art. It could be just ethical living. But no matter what path you take, it is going to be paved with community—we need social support. I find that Eventbrite is a really cool tool for making friends and adding to your support network. You’re not alone in this and you can build community by seeking out people who share your experience and trying new things. I just took a hair-braiding class. I don’t have girls and my kid’s hair is short, but it was something that I’ve always wanted to do, and just finding joy in something outside of work was fantastic for me.” —Dr. Raquel Martin

13. Get help if you need it.

“If you had a physical injury, or maybe you had a virus and you needed antibiotics, you probably would not think twice about going to a doctor to get help. The fact that mental health treatment has historically been seen as a privilege of white folks of a certain economic status and Black people don’t need it is a huge problem. The mind is connected to the body. And we know that when we are in psychological distress, we have more physical pain too, because the body and the mind work together. But you don’t have to get used to depression. You can do things to feel better—like finding a culturally competent therapist.” —Sharon McLennon Wier, PhD, LMHC, executive director of the Center for Independence of the Disabled, NY (CIDNY)

Your health is always on the ballot—and your vote is more powerful than you realize! Follow SELF’s coverage of the 2024 election here.

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Originally Appeared on SELF

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