Black man dressed in business casual wear looks stressed out.
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Black Men's Mental Health Matters, Too: 6 Tools Every Black Man Needs to Navigate Anxiety

From mindfulness to therapy, learn how to prioritize mental health and well-being in your journey with these six tips for Black men with anxiety.


Mar. 15 2024, Published 3:29 a.m. ET

Anxiety is often overlooked in the Black community, particularly among men, due to stigma and stereotypes. Finding a balance between strength and vulnerability can be challenging, but it's essential for mental well-being.

In reality, anxiety isn't limited to a gender or race and can show up in many ways like insomnia, irritability, stress, overstimulation, feeling like a burden to loved ones, and the weight of society as a whole.

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McLean Hospital reports that only approximately 25% of Black individuals seek mental health services, without factoring in those who either decline to seek help or lack access to resources.

Another source indicates that Black people are 20% more likely to confront mental health challenges. As a community, the hope is that these numbers change as we bring more light to issues that black people face. Here are six anxiety tips that are tailored for Black men.

Consider seeking help from a professional.

anxiety tips for black men
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A Black woman comforts a Black man during a therapy session.

A lot of times, Black men stray away from therapy because they don’t want to share their business with anyone and to be perceived in a certain light.

The truth is that therapy offers a safe space to get your feelings and thoughts out. A therapist is there to offer practical, unbiased advice, which facilitates your personal growth from the inside out. Therapy is a judgement free zone for you to be you.

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If you need help finding a professional that's right for you, check out sites like Therapy for Black Men, Psychology Today, and Affordable Therapy-Open Path Collective for resources.

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Surround yourself with love.

black men smiling and shaking hands
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Black men smile and celebrate with cigars.

Everyone needs a solid community, including you, Black man. It doesn’t have to be large, but you need a trusted circle. You need people in your corner rooting for you — these are the people who you can fall back on through the ups and downs.

Managing anxiety isn’t a journey that you can win on your own as much as you may want to. Put your ego aside and your future self will thank you for it.

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Establish a consistent routine and healthy diet.

black man cutting vegetables
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A Black man cuts vegetables on a wooden cutting board in a kitchen.

Implementing a stable routine will allow you to flow through the day and be present in the moment, and a balanced diet goes a long way. We’ve all heard the saying, “You are what you eat.” That can be true when it comes to how food and habits affect us mentally.

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Take a moment to ground yourself.

black man looking at his reflection in the mirror
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Black man looking at his reflection in the mirror.

Anxiety often comes from worrying about the future and factors beyond our control. When feeling overwhelmed, take a moment to ground yourself, think positively, cultivate gratitude, and fact-check your thoughts. Also, remember that this moment won't last forever.

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Pick up a pen and get your thoughts on paper.

black writing in his notebook
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Black man writing in his journal.

Sometimes the best way to get out of your head is by writing it down — and it's a great way to free yourself from negative thoughts. If journaling isn’t your thing, maybe try painting or any other outlet that allows your creativity to flow!

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Sweat away the calories — and your anxiety!

Working out allows your body to release endorphins, which provide feel-good vibes for the mind and spirit. Not only will you notice your mood improve, workout will also keep you looking good, which breeds confidence and self-esteem.

If you or someone you know needs help, use SAMHSA Behavioral Health Treatment Services Locator to find support for mental health and substance use disorders in your area or call 1-800-662-4357 for 24-hour assistance.

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