Out of My Right Mind: Fighting Mental Health Stigma
I will never forget opening an email from a student informing me she would be absent because she was taking a mental health day. I thought to myself, she can't be serious. A mental health day, huh? While I did excuse her absence, her justification left me rattled. For one, I wondered if I could ever use mental health as a reason to renege on my responsibilities as a wife, mother, sister, and daughter or not show up for work without some form of criticism. This is partly because, in the Black community, mental health is a stigma.
Mental Health Fact
1 in 4 (450 million) people globally are living with a mental illness, of which nearly 400 million are not receiving treatment when needed.
The mental health stigma stems from ingrained ancestral beliefs that being unable to control one's thoughts, feelings, and emotions is a sign of weakness or disconnection from God. For generation after generation, Black women have been taught that prayer is the answer, the way to get rid of unwanted inner thoughts, feelings, and emotions. Prayer is powerful and has been proven to be effective in treating mental illness and unwanted thoughts, with one example being Jesus casting demons from Mary Magdalene(Luke 8); however, many physicians who treat patients with diagnosed mental illnesses and those who live daily with mental illnesses recognize two things (1) prayer alone cannot solve all mental health concerns and (2) mental health is critical to living a healthy life.
Mental health is common and important whether living with a mental illness or not. You should never be ashamed or let anyone minimize how severe your mental struggles are. Ignoring your mental health increases your risk of developing chronic diseases, such as heart problems, strokes, gastrointestinal problems, obesity, chronic pain, and Alzheimer's.
Here are some tips to help you care for your mental health:
Exercise daily for at least 30 minutes. Your exercise routine can be broken into smaller time segments if needed; taking small steps adds up to big leaps. Exercise improves your mood and your health.
Rest. Creating and maintaining a sleep schedule is essential. Adults need at least 7-9 hours of sleep a night. Disconnect from your cell phone and computers before bed.
Create a schedule and prioritize your daily goals. You should plan out your day, including breaks for relaxing and for non-working lunch. Scheduling your day reduces stress, gives you control of your life, helps you not over-commit, and holds you accountable for participating in healthy activities.
Pray and speak positive affirmations. Praying and saying positive affirmations help to control your thoughts. I have shared a few personal affirmations below.
I am strong, powerful, and I have a strong mind; I will not fear (2 Timothy 1:7)
The Lord is my shepherd; I lack nothing. I do not fear evil because He is with me (Psalm 23:1,4).
The Lord cares for me (1 Peter 5:7).
Seek help when needed. If you are experiencing unhealthy thoughts or severe stress symptoms (e.g., insomnia, weight loss or weight gain, change in your mood, lack of concentration, loss of interest, and inability to carry out everyday activities), you should contact your physicians or a mental health therapist in your area.
This feature was brought to you by Tiffany Ridgeway Ph.D. and Tamara Johnson, LCSW of Katy Family Solutions. Katy Family Solutions provides solution-focused therapy and educational services to help our clients uncover their true self and lead a life that is worth celebrating. If you're looking for extra support and guidance through a challenging situation or you're just ready to move in a new direction in your life, we look forward to working with you to achieve your goals. Please visit for more information about our services.
We would love to hear from you. How do you care for your mental health?