Over the last weeks, as horrifying acts of violence are beamed directly to our devices, organizers work day and night to mobilize a massive political movement, and misguided white allies ask to be immediately educated about race, it’s clear that there’s an enormous burden on the shoulders of the Black community. But while there’s no denying the intensity of the moment, psychologist Dr. Rheeda Walker says Black mental health has always been in crisis. A professor, researcher, and the author of The Unapologetic Guide to Black Mental Health, Walker joined GQ’s wellness columnist Joe Holder on Instagram Live to talk about the mental health challenges Black communities are facing today, and the most immediate steps we can take to help.
She says the first step is understanding what drives these struggles. “We may not recognize all of the little bee-sting things that happen over time that we adjust to that become an emotional burden,” Walker says. “For example, Black women have to make sure we present in a way that’s ‘non-threatening.’ All those day-to-day adjustments are taxing. When people ask, ‘As a white person, what can I do to help Black people?’ that is also taxing. You’re already depressed, anxious, worried, you don’t want to get out of bed, and then you have to explain to someone what it’s like to be a Black person. Imagine what it would be like to never have to make another adjustment because of the color of your skin.”
While uniquely Black mental health challenges are rooted in systemic racism, much of Walker’s work lives in helping Black people who are struggling find the tools for self-care amidst all that’s going on. “We have to make sure we’re using our internal and external resources and focusing on the short term,” she says. “When we get too far out, we get quickly overwhelmed. Ask yourself, ‘What can I do today?’”
She says one emotional outlet is music. “Music is powerful. Set up your ‘I can’t take it no more’ soundtrack. Set up your ‘I just need to relax’ soundtrack.” Tackling projects with realistic goals is also key. “If we break our projects down into smaller pieces, we have success. We have to tap into the energy we get when we’re good at stuff. Make time for that thing. Schedule it.”
Another crucial piece of mental wellness is having people around who listen—and listen well. Walker says she uses the acronym “ABC” to break down what it means to be an active listener. “Assume you can be helpful, be present, and cancel those judgements. We often listen like we know the answer or we know what somebody should be doing. That’s not going to be helpful for people who are having a tough time.”
For more, check out the entire conversation between Joe Holder and Dr. Rheeda Walker in the full video below:
