Tag cheap selfcare tips

Self-Care for Black Women: Thriving in spite of a toxic work place

Navigating a toxic workplace can be overwhelming, especially for Black women who often face additional stressors like microaggressions, bias, and the pressure to overperform. Prioritizing self-care is essential to protecting your mental, emotional, and physical well-being. Below, I’m highlighting five key self-care strategies, practical examples, and tools to help you not just survive but thrive!

1. Set Boundaries to Protect Your Energy

One of the most critical self-care practices in a toxic workplace is learning to set and maintain boundaries. A toxic workplace can drain your energy and blur the lines between personal and professional time. What’s not spoken about enough, is the degree to which these effects are amplified for Black women.

Example: If you’re frequently contacted outside of work hours, politely but firmly communicate that you are unavailable after a certain time. Also, set expectations from the beginning by asking questions and making it known that you’re unavailable outside of work. Don’t allow supervisors, etc to intimidate you into accepting this kind of harmful behavior. I address some strategies for how to go about this right here

Solution-Based Tool: Use apps like “Google Calendar“ or “Todoist“ to schedule your work hours and block off time for yourself. Set reminders to help you stick to these boundaries and prevent burnout.

2. Address Microaggressions with Confidence

Microaggressions—subtle, often unintentional discriminatory comments or behaviors—can chip away at your self-esteem over time. Addressing them can be uncomfortable, but it’s essential to stand up for yourself in a way that maintains your peace.

Example: When someone makes a stereotypical remark, calmly respond with, “I know you may not realize it, but that comment can be hurtful. I’d appreciate it if we could avoid these types of generalizations.”

Solution-Based Tool: “The Microaggressions Tracker” is a tool that allows you to log instances of microaggressions, helping you document patterns and responses over time. This can also assist in identifying recurring issues that may need to be escalated to HR.

3. Practice Mindful Stress Management

Mindfulness and stress management techniques are crucial in navigating toxic environments. Practicing mindfulness helps you stay grounded, even in high-pressure situations.

Example: Before entering a tense meeting, take a few moments to breathe deeply, center yourself, and mentally prepare. You can also take short “breath breaks” during your workday to reset.

Solution-Based Tool: Download meditation apps like “Calm” or “Headspace” to guide you through quick mindfulness exercises or breathing techniques. Even a 5-minute daily practice can make a significant difference in managing stress levels.

4. Build a Support System (and vett folks in your circle)

Finding allies in and out of the workplace is critical. Lean on trusted friends, family members, or professional networks of Black women who understand your experience. This community can offer encouragement, perspective, and advice.

Example: Join online support groups, such as “Sister Circle”, where Black women share resources and discuss coping mechanisms for toxic work environments.

Solution-Based Tool: Use platforms like “LinkedIn” to join professional groups like “Black Women Connect” or “Black Career Women’s Network”. These networks provide mentorship opportunities, career advice, and emotional support. Believe it or not, this will go a long way in helping you feel empowered as you navigate these workplace challenges with confidence and more safety.

5. Prioritize Physical and Mental Health

Your well-being should never take a backseat to a toxic job. Whether it’s through regular exercise, therapy, or simply getting enough sleep, maintaining your health is a form of resistance against burnout. For most of my clients, including myself, this can be one of the most challenging aspects of your selfcare journey as a Black woman. This is where strategy and community really come into play.

Example: Set a weekly routine that includes physical activity, even if it’s just a 30-minute walk during your lunch break. Consider speaking with a therapist who specializes in the unique challenges faced by Black women. It’s extremely important to utilize every available resource both in and outside the workplace (i.e. your EAP, etc).

Solution-Based Tool: Use apps like “BetterHelp” for accessible, affordable online therapy sessions, or try “MyFitnessPal” to track your physical activity and nutrition. Both tools can help you stay accountable and prioritize your health, no matter how busy your schedule gets.

Final Thoughts

While navigating a toxic workplace can be challenging, adopting these self-care strategies will help you maintain your mental, emotional, and physical well-being. Remember: self-care is not selfish—it’s necessary for survival and success. Whether you’re setting boundaries, addressing microaggressions, or leaning on your community, these tools will empower you to thrive despite workplace toxicity. You can read another helpful post on this topic right here

Something To Think About

Unfortunately, we live in a world that continues to exist under both patriarchy and anti-blackness, but rather than waiting for things to “change” there are strategies, tools, etc that we can use to improve our lives. For Black women, that range is a continuum of selfcare strategies and other tools we can employ to thrive rather than just survive. You deserve to work in an environment where you feel valued and respected. One thing to note? That can also include a literal change of environment and or location. The real question becomes, what’s the best toolkit/ strategy for you. If you need help or guidance with that, click here.

We are in the last quarter of 2022 and it is time to make the right shift for staying healthy and living your best life! If You’re not there yet, that’s okay because its never too late to improve your life. That being said, there are so many cheap fall and winter selfcare ideas that I’m about to share today. First of all, selfcare is not optional especially with everything that it is happening on the global front.

More on selfcare

It took me a long time to appreciate the true importance and impact of selfcare on every aspect of life. It took tragedy and my on health care issues to realize that I needed to break the cycle of self-neglect and socio-cultural conditioning. That is the same conditioning (and control) that made me believe it was selfish to honor my own needs, desires, etc. This is especially true for women because from the cradle we’re basically taught that our lives, desires, wants, positioning, etc are not of equal value. Women are taught (largely by society and culture) that our worth and validation is tied to “something” outside of ourselves.

A brief reminder

For the average woman, especially non-eroupean, selfcare is something of a luxury even now! Not only that, many folks are struggling to financially and need affordable ideas and tips. Today’s cheap winter selfcare ideas are ones that can also be adapted to other seasons of the year too.

Selfcare is a radical life saving practice that empowers, nurtures, heals, and renews our beings. It literally forces us to do the internal work (i.e. healing, renewing, self-development, etc) necessary for wholeness and autonomy. This is also why, selfcare is often demonized and restricted to cute memes and hashtags in social media. The reality is that most societies and cultures don’t view selfcare as a necessity, especially when it comes to women. 

Just a few fall and winter selfcare ideas to get you started

1. yoga – yes I said it! Yoga, regardless of the variety is a great self care practice. It helps not only with your physical health, it’s also great for your mental and emotional health (i.e. stress reduction, managing anxiety, depression, etc).
2. Hot herbal tisanes for am detox and boosting immunity.
3. Herbal foot detox bath (with herbs, essential oils and Epsom salt).
4. Detox body bath soak (with herbs and essential oils- please consult your physician prior to preparation).
5. Bone broth and psyllium husk soups and stews (boosts immune system and psyllium is a probiotic for gut health as well).
6. Personal growth activities – reading books on personal growth, mindset, spiritual guidance, etc.

More selfcare ideas that are great for the fall and winter months

1. Doing a weekly personal needs checklist or assessment; using a journal or notebook on paper or in the notes app, etc.
2. 5-10 min daily mediation practice / quiet time. These routines can done be first thing in the morning, during your exercise routine, going for a walk, etc.
3. Do a seasonal cleaning and clearing session-a play on spring cleaning. Fall clearing is removing and discarding the clutter in your home that you’ve built up since the beginning of the year. It also includes all of those things you struggled to release during your spring cleaning. Meaning, stuff that kept you from moving forward, emotional baggage, etc. You’ll realise you never really needed that stuff but kept it out of fear of change, the unknown, habit, etc.
4. Create or revamp your meditation space to reflect the new season of fall. I can’t over emphasise how important it is to have and or create, a space that is yours alone and is specially crafted for you to decompress and meditate. Over the last few years, I’ve learned that each season is naturally powerful and that power is further amplified when you create a space that not only reflects your own personality and aesthetic, but also the season as well. You are essentially creating a power amplifier that is uniquely tailored to your own energy.

Seasonal affective disorder (SAD)

Let’s not forget that the fall and winter seasons are typically the times when people become affected by SAD. Seasonal affective disorder is a form of depression that is related to changes in seasons. So, a good selfcare routine means that you’ll have the tools you need in order to help you get through these tough times. Bottom line, there are many cheap and creative selfcare ideas out there. They are out there if you really want to change your life before the new year!

For many more selfcare strategies, tips and ideas check out my other posts on selfcare 365 days a year! Plus, don’t forget to comment and follow my blog for more life changing tips!