Black women’s mental health & the “strong Black woman” pressure

Black women in the U.S. include African American, Caribbean, African, Afro-Latina and mixed-heritage women; lesbian, bi, trans and straight women; and women of many faiths and none. Take what fits here, and leave what doesn’t.

Researchers call this gendered racism. A scale built with Black women found common themes such as being judged by assumptions about beauty and the body, being silenced or pushed aside, and the “angry Black woman” stereotype.

Women of colour & mental health explains the “Superwoman” role, its benefits and its costs. This guide picks up from there, with newer research and more on health care, motherhood, sisterhood and rest.

For women facing a lot of discrimination, feeling you must present strength and hold back emotions was linked to lower allostatic load. The lead researcher suggested this may be because anger, the most common reaction to discrimination, is hard on health.

An intense drive to succeed despite limited resources, and feeling obliged to help others, seemed to make the health effects of discrimination worse.

Questions to ask yourself

• Am I saying yes out of love, or out of fear of letting people down?
• When did someone last help me?
• What would “enough” look like this week?

The researchers were clear that the problem is not that Black women need to cope better with racism. Changing unfair systems is the real fix. In the meantime, you deserve support for what you carry.

Black women, whether living in poverty or not, had the highest and second-highest chance of high allostatic load scores. The gap was not explained by poverty.

The authors suggested weathering may be strongest for those who cope by pushing hardest against barriers. Your effort is admirable, and your body deserves recovery time too.

Ideas

• A short walk after work to let stress settle
• Keeping regular checkups, including blood pressure
• Protecting sleep like an appointment
• Time with people who make you laugh

A 2016 study found that about half of the White medical students and residents surveyed believed at least one false idea about biological differences between Black and White people, such as Black people having thicker skin. Those who held these beliefs rated Black patients’ pain as lower.

Phrases that can help

• “I know my body, and this is not normal for me.”
• “What else could this be?”
• “Please note in my chart that I asked about this.”
• “I’d like a second opinion.”

In 2024, 14.7% of Black adults received mental health treatment, compared with 22.9% of all adults.

In a 2023 CDC survey, 30% of Black respondents reported mistreatment during maternity care, such as having requests for help ignored or being shouted at or scolded, and 40.1% reported discrimination.

What can help

• Bring a partner, relative, friend or doula to appointments
• Write down questions and warning signs beforehand
• Say clearly when something feels wrong, and repeat it

Many new mothers feel tired and emotional. If sadness, worry or numbness last more than two weeks, or you have scary thoughts, tell your clinical provider. You are not a bad mother for struggling.

Ways people can help

• Bring meals or do the dishes
• Hold the baby so mom can shower or sleep
• Ask, “How are you feeling?” not just “How’s the baby?”
• Help find a therapist if she’s struggling

African American family caregivers give over 31 hours of care a week on average, and about a third care for more than one person.

Black women often lead ministries, cook for every event and care for the grieving. Faith can be a deep source of strength. It is also okay to step back from a role when you’re running on empty.

Being the only Black woman in the room, being talked over, or having your tone policed adds daily strain.

Sister circles build on existing friendships and community ties among Black women. Research so far is early, but women described feeling less alone with their worries.

Try this

1. Invite three to six women you trust.
2. Agree that what’s shared stays in the room.
3. Pick a simple topic, like rest, work or mothers.
4. Take turns sharing; listen without fixing.
5. End with one small thing each person will do for herself.

Friends can listen; a therapist can help you untangle patterns and plan changes. Many therapists also run groups for Black women.

Listed by NAMI and the Maryland Department of Health

• BEAM (Black Emotional and Mental Health Collective): a Black Virtual Wellness Directory and healing circles
• Therapy for Black Girls: a therapist directory, podcast and community for Black women and girls

Abuse can be emotional, financial, sexual or digital, as well as physical. Feeling scared of a partner is a sign to take seriously.

The National Domestic Violence Hotline is free, confidential and open 24/7. Call 1-800-799-7233 or text START to 88788. Talking to an advocate does not mean you have to leave or call the police.

Phrases to try

• “I can’t take that on right now.”
• “I can help with this part, not all of it.”
• “Let me check and get back to you.”
• “Not this time, but thank you for thinking of me.”

Ideas

• A bath, a nap or quiet tea with no phone
• Dancing to music you love
• Letting one thing be “good enough”
• Time outdoors, even 10 minutes
• Asking someone else to cook

Black joy has carried communities through hard times. Making room for it is part of caring for your mind.