Navigating the workplace as a person of color can present unique challenges that can impact mental health. Many people of color experience micro and direct aggressions that create a feeling of being less than or undervalued. A lack of representation in the workplace, especially in but not limited to the corporate world, also contributes to the feeling of being devalued.
These experiences, along with other alarming moments, overall can impact a person’s stress, anxiety, and burn-out levels. When these symptoms are combined with historical and generational trauma that most communities of color have made it through and overcome, there is a possible recipe for disaster that awaits because of the culmination of everything put together.
This blog aims to provide practical and tactical strategies for making it through moments of distress as they relate to the workplace environment, that is specifically tailored to Black, Brown, and Diverse Communities of Color.
Acknowledge Your Feelings
Recognizing that your feelings are valid is sometimes the first step in overcoming challenges and distress in the workplace and safeguarding your mental health. Sometimes, the micro and direct aggressions will be extremely pronounced that it might cause feelings of frustration or upset.
Unfortunately, others may not recognize that these aggressions caused harm. Unfortunately, others may not even be aware that there was any harm that existed from unnecessary comments or sometimes the blocking of opportunities that many people of color are passed up on, compared to their white colleagues, due to racial bias.
Doing what others are incapable of doing for you and acknowledging your feelings can be helpful in that it allows you to completely mourn the lack of humanity that you might be experiencing or have experienced. During therapy, when space is created for mourning, this allows the person to process and then come up with how they’d like to overcome the challenging situation. Outside of the therapeutic space, journaling or talking with a trusted friend can also be helpful.
Build a Support Network
Cultivating a support system both inside and outside of work can be extremely helpful to combat isolation and feelings of being alone in your experience. While many people might like to hold their feelings tight to them about hurtful and harmful experiences, releasing them in therapy, or talking about them with others who you trust can help pave the way to overcome challenges in the workplace that impact mental health.
Sometimes, seeking out colleagues who might share similar experiences or who can understand the impact of the challenges that Black, Brown, and Diverse People of Color might face is the way to go. This method can help with feeling slightly more motivated to work each day.
Other methods to building a supportive network and community who you can lean on might be connecting with a community group; joining an activity, such as a dance class; being with others in a church or religious institution; or playing on a sports team, such as joining a run club. Connections utilizing some method of cultivating relationships can offer emotional support, advice, and a sense of belonging.
Advocate for Yourself
If possible, speaking up and advocating for yourself is needed to combat challenges in the workplace as a person of color. Realistically, this might not always be possible for each person of color due to retaliation and a more harmful work environment.
However, speaking up for yourself can give you back some type of control in the workplace when and if you feel able. Sometimes, this means going to your supervisor to talk about what a colleague just said to you that made you feel belittled or uncomfortable.
However, at other times, especially when feeling distressed because of a supervisor, going to Human Resources or someone higher up could be worth it so that more boundaries and protection could be put into place.
When self-advocating doesn’t work, thinking about a plan of action to feel safe in the workplace might be necessary. This doesn’t always mean that you have to change your job. However, it might mean that something, inward or outward, would need to shift to minimize harm.
Prioritize Self-Care
Engaging in self-care activities that help you relax and recharge is an absolute priority when safeguarding your mental health while working in a challenging environment. This could be anything from exercising, meditating, or practicing mindfulness to pursuing hobbies and spending time with loved ones.
When work is taking the place of self-care, burnout, and stress might impact you even more than if you were putting your self-care first while trying to get through a challenging work environment. Forming boundaries around your self-care and making that non-negotiable allows others to recognize you are human and that recharging is something that you won’t budge on.
When this is impossible, again, thinking about a shift might be necessary to protect your well-being and mental health.
Seek Professional Help
If workplace stress becomes overwhelming, consider seeking professional help. Therapists who specialize in racial trauma can provide support and coping strategies tailored to your experiences. Many workplaces also offer Employee Assistance Programs (EAPs) that provide confidential counseling services.
At Coral Heart Counseling, we center the experiences of Black, Brown, and Diverse Communities of Color. We assist in developing strategies for people of color to maintain balance and healthier mental well-being in a challenging work environment. While doing this, we also aid in being a trusted partner to process the harm you’ve faced when trying to function in your daily life.
Set Realistic Goals
Setting achievable goals for your work can help you feel better in a challenging work environment for someone of Black, Brown, or a Diverse background.
The goal is to increase your sense of accomplishment so that you can feel motivated to do the work that you’re at work to do. Setting achievable goals in your personal life can also enable the same feelings so that you can look forward to what life has to offer.
Knowing that you’re more than your work is something that many people do not readily remember in challenging work environments. Therefore, fostering this in your sense of self can help alleviate the feeling of being overwhelmed in your life.
Practice Mindfulness and Stress-Reduction Techniques
Incorporating mindfulness practices into your daily routine is a profound and powerful method of improving your mental health.
Techniques like deep breathing, meditation, and yoga can help manage stress and improve mental clarity. Apps like Headspace and Calm offer guided sessions that can be easily integrated into your day.
All you would need is around 1-5 minutes a day to be present with your mind and body. Being present about your mind and body can be helpful so that you can remember that you are a human who’s trying to do your best within systems that aim to make it more difficult for Black, Brown, and Diverse People of Color.
Connect with Employee Resource Groups (ERGs)
Many companies have ERGs focused on supporting employees of color. These groups provide a platform to share experiences, access resources, and advocate for change within the organization. Participating in ERGs can enhance your sense of community and empowerment.
Conclusion
Improving mental health at work as a Person of Color involves a multifaceted approach that includes self-advocacy, building support networks, prioritizing self-care, and seeking professional help. By taking proactive steps, you can create a healthier, more supportive work environment for yourself. Remember, you are not alone.
Contact us at Coral Heart Counseling for support, care for yourself, and continue advocating for a workplace that values diversity and inclusion.
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