Between the disease of Covid-19, sky rocketing unemployment and, a political revolution, it becomes very easy to feel stuck and in a place of anger, fear, frustration and helplessness. Day after day, Black people are inundated with news of health care disparities, modern day lynchings and staggering job loss. Somehow, even with the world on fire, we are also imposed with the responsibility of showing up to our zoom meetings bright eyed and bushy-tailed. Not to mention the overwhelming responsibility of bringing justice to victims and their families. It is up to us to both protect and heal our community, in the middle of a global pandemic and nationwide unemployment. In the midst of the mess, we must remain cognizant and active in our personal mental health and physical wellness.
Stress from these factors contribute negatively to both our mental and physical health. According to the American Psychological Association, there are two types of stress:
Acute stress, the most common form of stress, is short-term and stems from the demands and pressures of the recent past and anticipated demands and pressures of the near future (APA, 2011).
Chronic stress, a long term form of stress, derives from unending feelings of despair/hopelessness, as a result of factors such as poverty, family dysfunction, feelings of helplessness and/or traumatic early childhood experience (APA, 2011). Chronic stressors associated with health disparities include perceived discrimination, neighborhood stress, daily stress, family stress, acculturative stress, environmental stress and maternal stress (Djuric et al, 2010; NIH, 2011).
The results of stress include long term effects like, “being a risk factor for several diseases — coronary vascular disease, obesity, diabetes, depression, cognitive impairment and both inflammatory and autoimmune disorders”(Djuric et al, 2010). As well as, “Stress may prematurely age the immune system and could enhance the risk of illness as well as age-related diseases”(Djuric et al, 2010; Geronimus et al, 2010).
In a nutshell, Black DOES crack when it is not being properly nurtured and cared for. Here are some simple solutions to get you started on your journey:
MORNING MEDITATION:
Before you start your day and before you log on to the mean social media streets, take 10 deep breaths in and out and, scan your body. Starting from your head to your toes, notice where your body feels good and where your body feels restless. Take not of the sounds around you, when you find your mind drifting, place your focus back to your breath. The goal is to be aware of whats around you but, fully focused on your body. Do this everyday for at least 10 minutes and gradually increase as you practice.
If you’re a beginner and need a little guidance, headspace is a great app that I frequently use. It is also free for the unemployed during Covid-19. Calm is another meditation app option that is a subscription service. YouTube is a free resource where you can find guided meditations that fit your needs. Some even come with a s good 30min stretch as well.
Meditating has been proven to reduce stress and anxiety, promotes emotional health, enhances self-awareness and mindfulness, helps control pain, can decrease blood pressure, and improves sleep.
I also mentioned meditation in Transforming Your Life Through Gratitude in case y’know, wanted more convincing.
TAKE A BREAK FROM SOCIAL MEDIA
I get it, watching the uprising is both intriguing and liberating. However, there are A LOT of images of Black bodies being beaten and killed; and let’s be honest, It’s a bit traumatic. Incessant, watching, reading and scrolling through images of destruction and injustice is overwhelming, not to mention the countless think (and stink) pieces from everyone speaking into the void is a large contributor to stress.
Instead of scrolling:
- Take 30 minutes out of the day to do some stretching
- Create a new playlist that will soothe your mind, body and soul
- Get into a new series or movie completely unrelated to the politics of 2020
- Re-discover your favorite childhood cartoons
- Call up your friends and family – make it a point to LAUGH and remind each other of the goodness around you
- Exercise, exercise, exercise
And stop arguing with people on the internet committed to not hearing what you have to say! Everyone has access to Google.
SPEND SOMETIME IN THE SUN
In a 2006 May issue of Current Opinion in Investigational Drugs, “As diurnal creatures, we humans are programmed to be outdoors while the sun is shining and home in bed at night. This is why melatonin is produced during the dark hours and stops upon optic exposure to daylight. This pineal hormone is a key pacesetter for many of the body’s circadian rhythms. It also plays an important role in countering infection, inflammation, cancer, and auto-immunity.” This means we are supposed to be outside with nature, however, please continue to social distance. Spending time in the sun aids in encouraging a healthy sleep pattern; that means late night scrolling can’t happen 7 days a week.
Spending time in the sun:
- Take a bike ride
- Go for a walk or hike at your nearest national park
- Volunteer at a food pantry
- Sit and read something, other than the news, outside
- Planting – Doesn’t matter if it’s indoor or outdoor. Planting improves air quality, encourages healthy eating, decreases risk of illness, DECREASES STRESS LEVELS (cortisol), prolongs attention span and boosts self-esteem. Plant something its good for you. #coolplantmom
GET ADEQUATE SLEEP
Okay, I get it you don’t have to go into work early so, a little harmless scrolling into the wee hours of the night is fine, right? WRONG! You people are doing it every night and have the nerve to wake up the next morning to do it ALL OVER AGAIN. So not only are you emotionally and mentally exhausted, you are physically exhausted. Most adults need about 7 hours of sleep 7 days a week. Schedule a time that works best for you as a bed time and count 8 hours ahead for your wake up. Keeping this consistent will allow your body to naturally fall asleep and wake at the best times for your life. Optimal windows are between 10pm – 4am.
MAKE SURE YOU ARE EATING
Being depressed and anxious will make you go hungry without you even knowing it, furthering your anxiety and depression. You can not be a productive person of society, or for yourself, without having a well balanced diet. If you are able to get at least three square meals a day, do so. If you have a hard time accessing food and are in the New York City area, every Saturday, Calvary’s Mission Food Pantry in Richmond Hill serves food to those who need. They are very nice people and have served over 10,000 people and 3,000,000 lbs of food!
HELP WHERE YOU CAN
If you are feeling frustrated and helpless, channel that energy into creating and/or contributing to something positive and productive. Helping looks like:
Donating to organizations like:
- Louisville Bail Fund – https://actionnetwork.org/fundraising/louisville-community-bail-fund/
- Minnesota Freedom Fund – https://minnesotafreedomfund.org/donate
- George Floyd Memorial Fund by his brother – https://www.gofundme.com/f/georgefloyd
- George Floyd Memorial Fund by his sister- https://www.gofundme.com/f/george-floyd-bigfloyd
- I Run With Maud – Justice for Amaud Arbery Fundraiser – https://www.gofundme.com/f/i-run-with-maud
- Justice for Breonna Taylor Petition and Fundraiser – https://www.change.org/p/andy-beshear-justice-for-breonna-taylor
- Calvary’s Mission Food Pantry – https://calvarysmission.org/
Signing Petitions for causes like:
- Justice for George Floyd https://act.colorofchange.org/sign/justiceforfloyd_george_floyd_minneapolis
- Justice for Breonna Taylor https://action.justiceforbreonna.org/sign/BreonnaWasEssential/
- Justice for Amaud Arbery https://www.runwithmaud.com/#petition
DIGEST, CREATE AND SUPPORT ART
When you are feeling helpless and exhausted, lean into art that uplifts your mood and helps you find clarity. If you are a creative transform your emotions into art that reflects how you feel, what the world looks like and what you would like to see. Use your work and others to heal, fortify and strengthen the lives that need it the most. But always heal yourself.