Women face various challenges at work that affect their mental health. Black women are 1.8 times more likely than Black men to report sadness most or all the time and are 2.4 times more likely than Black men to report feeling hopeless more or all the time. (APA, 2021). Being the “strong” one or forgiving others for what we experience has been the way we get through it. This means that we internalize what we feel, which is not healthy.

The way to deal with mental health at work is by managing your emotional psychological and social well-being. If you are able to manage your symptoms, it will be easier to overcome challenges. However, someone with severe symptoms of a mental health disorder may need intervention.

Why Prioritizing Mental Health is Important

Black women view situations from a logical and emotional perspective, but sometimes emotions get the best of us. Some believe this might be a disadvantage to growth, but it has helped us progress on a personal and professional level. Let’s face it, every day is not going to be good and everyone does not love their job every day.

Challenges black women face in the workplace

• Microagressions

Generally speaking, microaggressions are subtle, everyday insults or indignities that can be experienced by marginalized groups, such as people of color, LGBTQ+ individuals, people with disabilities, etc.

Microaggressions can take many different forms, and can be intentional or unintentional. They can definitely affect how you deal with mental health at work. Microaggressions can range from the innocuous (e.g., being asked to speak up when speaking in a group because your voice is too low) to the deeply damaging (e.g., being regularly ignored).

• Lack of cultural understanding
• Performance pressure
• Inequality in pay
• Limited career progression

How to deal with Mental Health problems

1. Meditation-Having quiet time in the morning or before bed will be beneficial to connect with yourself and your environment. Take this opportunity to envison what your day will look like and how you will react to various work situations. If you find yourself constantly thinking about how to deal with mental health at work or what will happen in the future, you are in a state of anxiety. Meditation will help you learn how to stay in the present.
2. Affirmations-If your current situation does not allow career movement at at this time, I encourage you to engage in daily affirmations. Affirmations are a great way to encourage yourself. Quick tip: Look in the mirror when affirming yourself to make the activity more meaningful. If you find that doing this makes you uncomfortable, an affirmation book can help you get started.

Affirmations are a powerful tool for changing your life. They are simple statements that you repeat to yourself daily, or as often as necessary, to help you achieve your goals.

Affirmations can be used to change any aspect of your life. They can be used to improve your mood, your relationships, your health, and your productivity.

Affirmations can be used for any goal you want to achieve. You can use affirmations to improve your life, your mood, your relationships, your health, and your productivity.

Here are some examples of affirmations to help you achieve your goals:

I am successful.

I am a great mom.

I am grateful.

1. Human resources (HR) wellness programs-If your company offers it, take advantage of Employee Assistance Programs (EAP). These programs have licensed therapist that will actively listen to what you are experiencing and refer you to a local therapist if needed. In addition, resources can be given to help you learn how to deal with mental health at work.

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1. Sleep!– YOU NEED 7-8 HOURS to function.
2. Network–Connect with your colleagues or local support groups if you are experiencing symptoms of a mental health condition. This will normalize your situation and you will feel better from speaking about it. Virtual support groups are also available for those who would like to participate in the comfort of their home.

The Importance of Work Life Balance

1. Think about the bigger picture– Don’t make the mistake of allowing your job to dictate your life. Work is only one part of your life. Ensure to take time to enjoy other parts as well. If your goal is career progression and your mental health is related to your current job, most likely you won’t be in this role for long! Look forward to what’s in store for the future. We can help you get there!
2. Take mental health breaks– Paid time off (PTO) is not only for doctor’s appointments, use for mental health days too. Typically, if I’m feeling overwhelmed, I take at least one day a month for me time. Take the time to think about what you will do on that day. It may be to catch up on sleep, but you will feel rejuvenated.
3. Take inventory– If work is severely stressful and causing disruption in your work-life balance, you may need to think about moving on from your current role to a role that is more conducive to your needs. There is a method to this process that will be very important if you want to go this route. It is critical that you maximize your resources to ensure the outcome you want.

Self-Care

As mentioned above, mental health days are definitely a part of self-care. However, it’s important to engage in an activity that will take care of your body, allow for self-connection, boost your mental health, and something you can be consistent with. Some examples of self-care include:

Trusting yourself

Exercising

Therapy

Extending grace to yourself

These tips are the beginning of changing the narrative of how work affects your mental health. I would love to hear from you! Comment on how you deal with mental health at work.