Feelings of grief may also be more pronounced right now, when the absence of loved ones from annual events is plainly evident. With the disproportionate number of Black and brown people who have become sick or died of COVID-19, along with other significant events of the past two years, such as racial and social unrest and mass job loss, the Black community may be even more at risk of depression and anxiety this holiday season than in past years. Whether it’s the absence of a loved one, financial insecurity, or a mental health condition that’s contributing to anxiety, depression, or simply feeling off, there are things you can do to prevent a spiral during the holiday season.
Mental Health Concerns in the Black Community
According to the National Alliance on Mental Illness (NAMI), about one in five adults overall will experience mental illness each year, and African Americans are 20 percent more likely to experience serious psychological distress than members of other racial groups, the National Institute on Minority Health and Health Disparities (NIMHD) reports. One major issue that’s on the rise among Black youth is, unfortunately, suicide. According to a study published in November 2019 in Pediatrics, almost 10 percent of Black students reported attempting suicide, compared with just over 6 percent of their white peers. The study also found that although suicide attempts among white teens decreased between 1991 and 2017, attempt rates rose among Black teenagers during the same time — and in 2017, suicide was the leading cause of death among Black young people ages 15 to 24. Exposure to racial trauma and violence is one thing that puts members of the Black community more at risk of mental illness. But research suggests that other factors, such as poverty, homelessness, racial bias in general and within the healthcare system, and lack of access to health insurance and quality medical care also increase the likelihood that Black Americans will experience chronic and more persistent symptoms related to mental illness, according to Mental Health America. Stigma around mental health challenges, along with commonly held stereotypes both within and outside the Black community, can also make Black people more vulnerable to mental illness. A commonly held misconception, for example, is that Black Americans are overly resilient and therefore do not need to seek therapy or mental health care, according to Mental Health America — and that doing so is a sign of weakness. Janelle Watson, a licensed marriage and family therapist in the Los Angeles area, cautions that such inaccurate stereotypes are exceptionally dangerous and perpetuate avoidant help-seeking behavior that deters treatment, further exacerbating mental health challenges among Black people.
Stress and PTSD in the Black Community
The socially and economically disadvantaged conditions in which many Black youth live put them at higher risk of toxic stress, which develops when the body’s response to frightening or threatening events or conditions becomes severe. According to a report published in May 2019 by the Economic Policy Institute, because Black adolescents are at a greater risk of being exposed to such events, they are more likely to have difficulties performing academically, and to experience both behavioral and health problems. Post-traumatic stress disorder (PTSD) is also more common in Black Americans, research shows. PTSD often develops following exposure to a traumatic event and can include flashbacks, avoidant behavior, and mood and cognitive changes, among other symptoms.
Depression in Black Americans
After the killing of George Floyd in May 2020, rates of both anxiety and depression increased among Black Americans, according to a joint survey by the National Center for Health Statistics and the U.S. Census Bureau conducted in four phases in 2020 and 2021. Exposure to racism or self-perceived experiences with racism increase the likelihood that a person will develop clinical depression, according to research published in February 2019 in Neuropsychiatric Disease and Treatment. Yet members of the Black community “remain less likely to seek treatment and face unique barriers when attempting to seek assistance from mental health providers,” says Watson. Stigma, lack of access to healthcare coverage, and distrust toward the medical and healthcare system all act as barriers to care and reduce help-seeking behavior among Black Americans, the research shows. As a result, it’s not uncommon for depression in Black Americans to go undiagnosed. Distinguishing between sadness and symptoms associated with clinical depression can be difficult for many. “People often experience feelings of sadness after facing significant traumatic events during their lifetime,” says Watson, such as a divorce, the death of someone close to you, a natural disaster, or a job loss. These initial persistent feelings of sadness tend to dissipate after a traumatic event has ended and become more manageable over time. If feelings of sadness and despair are unrelenting and last for prolonged periods — months, and sometimes even years — a person may be suffering from clinical depression, a whole-body experience that can affect a person’s thoughts, mood, motivation, behavior, appetite, energy, and level of interest in things they typically find interesting. For many people with depression, symptoms can be severe enough to impair or impact their day-to-day activities, such as school, work, or their interactions with others. “It’s important to point out that people who are experiencing clinical depression feel significant changes … for prolonged periods of time with little to no reason,” says Watson. “This is very different from feeling sad or anxious after a triggering event for a few days or even a few weeks.”
What You Can Do
Whether you or someone you care about is experiencing clinical depression, an anxiety disorder, or holiday-related stress or anxiety, there are things you can do to find relief. For those who are experiencing more temporary holiday-related symptoms, Watson suggests:
Eat healthy and balanced meals.Get enough rest and sleep.Engage in healthy activities that are calming and soothing.Set realistic goals and expectations for the holiday season.Keep track of holiday spending and stay within a budget.Accept and make peace with what can and cannot be accomplished during this time.Limit drinking of alcoholic beverages and other forms of consumption that might enhance sadness and loneliness.If you’re feeling lonely, volunteer to help others who are less fortunate.Try not to dwell on comparisons between the past and present.Live and enjoy the present moment.Look to the future with optimism.If your stress is affecting your ability to follow a day’s normal schedule, speak with a mental health professional.
For those experiencing something longer-lasting, such as clinical depression or an anxiety disorder, Watson says treatment may include seeing a therapist or psychologist, taking medication prescribed by a specialist, making lifestyle changes, or trying alternative therapies such as acupuncture. But first, it’s important to find culturally competent care when possible. Someone with shared cultural and life experiences, including facing racism, discrimination, and structural inequities, can better understand and advise for your situation, according to NAMI. When looking for a provider, it’s normal and acceptable to ask questions of a few providers to find the right fit, keeping in mind that research on interventions and health outcomes for many conditions — and particularly for disorders such as depression and anxiety — may have been conducted with a majority of white participants, so more research to ensure culturally competent care is needed. But for now, NAMI recommends asking:
If the healthcare professional has treated other Black people or been trained in cultural competence for Black mental health — and if they use a different treatment approach for people of different cultural backgroundsIf they think their cultural background will influence communication and treatmentWhat is their current understanding of the differences in health outcomes for Black patients
It may not be possible to get rid of seasonal feelings of sadness or anxiety completely, but some of the tips above can minimize those feelings during such a challenging time for millions of Americans. For those who are sad or anxious but are not sure if they are experiencing a diagnosable mental disorder, Mental Health America offers online screenings. By acknowledging feelings of discomfort and taking action to address them, you can enjoy the holiday season even when things are far from perfect.
