For Black Women, anxiety often shows up in ways that we’re told to ignore. The weight of societal expectations, racial stress, and the constant demand to “stay strong” can have a profound impact on our mental and physical well-being. Too often, we push through the discomfort without recognizing the toll it takes on our bodies.
At the Velma Carter Centre, we believe in helping women reclaim their peace by understanding the connection between anxiety and the body. By tuning into these signs and signals, you can take steps to heal, protect, and prioritize yourself in ways that honour your strength and humanity.
How Anxiety Manifests in the Body
Anxiety isn’t just in your head, it’s in your body too. Here are some of the ways anxiety can physically show up for many Black Women:
Tight Shoulders, Back Pain, and Muscle Tension
Chronic stress can make you feel like you’re literally carrying the weight of the world on your shoulders.
Rapid Heartbeat and Shortness of Breath
These symptoms can feel alarming like something is physically wrong, but they’re often tied to your body’s fight-or-flight response.
Headaches and Migraines
Constant overthinking and mental strain can manifest as tension headaches or debilitating migraines.
Digestive Issues
Anxiety is closely connected to the gut. Many Black Women report stomach discomfort, bloating, or even nausea when feeling anxious.
Fatigue and Low Energy
Even when you’re resting, chronic anxiety can leave you feeling physically and emotionally drained.
These are not “just in your head”, your body is speaking to you. Recognizing these signs is the first step in addressing what your anxiety needs.
Why Black Women Often Ignore the Signs
We’ve been socialized to endure pain and prioritize others before ourselves. Phrases like “strong Black Woman” or “you’re so resilient” can feel like compliments, but they often reinforce the idea that we can’t afford to stop, even when we’re struggling.
Some common reasons we ignore our anxiety symptoms include:
- Stigma Around Mental Health: Mental health issues are still taboo in many Black communities, leading to feelings of shame or guilt.
- Fear of Judgment: Many of us feel the pressure to present as flawless or unaffected, especially in professional or predominantly white spaces.
- Lack of Representation in Healthcare: It’s hard to seek help when you feel like your concerns will be dismissed or misunderstood by healthcare providers who don’t share your lived experiences.
At the Velma Carter Centre, we’re here to remind you: It’s okay to prioritize yourself. It’s okay to pause and listen to your body.
Practical Ways to Address Anxiety in Your Body
Healing anxiety begins with honoring your body and its needs. Here are some strategies tailored for Black Women:
1. Practice Somatic Awareness
Somatic awareness means tuning into the sensations in your body.
Take moments throughout the day to pause and ask yourself, “What does my body feel right now?”
Use grounding techniques, like placing your feet firmly on the ground and focusing on the sensation of support beneath you.
2. Find Movement That Feels Good
Exercise doesn’t have to be a chore—it can be an act of joy and reclamation.
Try yoga, dance, or gentle stretching to release tension.
Explore culturally affirming practices like Afrobeat dance workouts or mindfulness exercises rooted in African traditions.
3. Breathe Intentionally
Deep breathing can calm your nervous system in moments of anxiety.
Try inhaling deeply for four counts, holding for four counts, and exhaling for four counts.
Repeat this process several times, focusing on how your breath feels in your chest and stomach.
4. Connect with Your Community
Anxiety thrives in isolation. Surround yourself with people who affirm your experiences and offer support.
Join spaces like the Velma Carter Centre, where you can connect with other Black Women who understand what you’re going through.
Engage in group activities, like healing circles, workshops, or creative expression sessions.
5. Seek Professional Support
Therapy is a vital tool in managing anxiety. Look for therapists who specialize in supporting Black Women and understand the unique challenges you face.
Affirmations to Reclaim Your Peace
Sometimes, all you need is a reminder that you are enough. Repeat these affirmations to yourself when anxiety feels overwhelming:
- “I am allowed to take up space, physically and emotionally.”
- “My health and peace are just as important as anyone else’s.”
- “I deserve to rest without guilt.”
- “I am not alone in this, and I will seek support when I need it.”
Resources for Black Women Facing Anxiety
The Velma Carter Centre is committed to providing tools, resources, and community support for Black Women navigating anxiety. Through our programs, you’ll find:
- Workshops on stress management and mental health.
- Culturally relevant mindfulness and meditation practices.
- A safe space to connect, share, and heal with other Black Women.
Visit our website to explore how we can support your mental and emotional well-being.
Conclusion
Your body is always speaking to you; It’s time to listen. Anxiety may be a part of your journey, but it doesn’t have to define you. By recognizing the signs, honouring your needs, and seeking support, you can reclaim your peace and thrive in every aspect of your life.
At the Velma Carter Centre, we see you, we support you, and we stand with you as you navigate your journey toward healing and self-love.
Love and power,
The Velma Carter Centre Team