Therapy Alone Isn’t Enough: 7 Tips for Improving Mental Health for Black Women

As Black women, we often find ourselves carrying the weight of the world on our shoulders, facing unique mental health challenges along the way. I personally had to start paying more attention to my own mental health when I experienced a great deal of loss and trauma after attending six funerals in 2022. On that journey to healing, I learned the importance of having a holistic approach to improving my well being and finding peace again.

In honor of Mental Health Awareness Month, let's prioritize our well-being by exploring effective strategies to nurture our minds and spirits. These sobering statistics on mental health in the Black community highlight the need to make our wellness a priority:

• According to the Health and Human Services Office of Minority Health, Black adults are 20% more likely to experience serious mental health problems compared to the general population.
  
  
• The American Psychiatric Association reports that Black women are less likely to receive proper mental health treatment and support, despite experiencing higher rates of psychological distress.
  
  
• Research from the Substance Abuse and Mental Health Services Administration reveals that Black adults are more likely to report persistent symptoms of emotional distress, such as sadness, hopelessness, and worthlessness.

While therapy can be beneficial for addressing mental health challenges, it's important to recognize that healing and finding peace often require multiple approaches. Here's a deeper dive into why incorporating various strategies is key to improving mental wellness.

The Impact of Physiology and Movement: Did you know that changing your physiology through movement can directly influence your mental state? When you exercise regularly, your body releases chemicals called endorphins, neurotransmitters responsible for feelings of happiness and well-being. Even gentle activities like yoga or tai chi can help reduce anxiety and stress levels by promoting relaxation and improving overall mood.

Reframing Your Focus for Stress Management: What we think can really affect how we feel and act. If we switch our focus and look at things differently, we can handle anxiety and stress better. Research shows that techniques like changing our thoughts and finding the good in situations can help us challenge negative thought patterns and develop healthier coping strategies.

Engaging Different Senses for Healing: Trying different activities that involve your senses can help you feel better. For instance, when you do mindfulness meditation, you pay attention to things like your breathing or the sounds around you. This helps you stay in the moment and feel less stressed. Doing things like art therapy or cooking can also help because they allow you to use your senses and let you express yourself in a relaxing way.

So though therapy can be a lifeline when working to improve your mental health, here are some additional strategies to help you navigate stress better:

1. Seek support from trusted friends and family members; it’s important to know that you’re not in this alone.
   
   
2. Prioritize sleep and establish a regular bedtime routine for optimal rest and rejuvenation.
   
   
3. Nourish your body with nutritious foods that fuel both your physical and mental health.
   
   
4. Engage in activities that bring you joy and fulfillment, whether it's creative expression, hobbies, or spending time in nature.
   
   
5. Practice self-compassion and cultivate a positive inner dialogue, challenging negative thoughts with kindness and understanding.
   
   
6. Establish healthy boundaries to protect your energy and prioritize self-care.
   
   
7. Surround yourself with positive affirmations. Putting positive affirmations in your environment and saying them out loud repeatedly has been shown to decrease health-deteriorating stress.

(Check out our Affirmations Collection to fill your space with joy and positivity!)

Exploring activities that engage various senses can improve your mental health and enhance the healing process. By incorporating holistic approaches into your mental health journey, you can empower yourself to cultivate resilience, find inner peace, and thrive in all aspects of life. Remember that your path to healing is unique, so don't be afraid to explore different strategies and discover what works best for you.

What are some of the most powerful practices or habits you’ve engaged in to improve your mental health?