Therapist-Approved Mental Health Tips for Black People Who Need to Keep Going

Depression doesn’t always announce itself with uncontrollable tears or paralyzing sadness. For Black Americans, it often looks like going to work every day, taking care of everybody else, and showing up, even when you feel numb.

A recent Gallup report found that depression rose nearly 7 percent among Black Americans between 2017 and 2026, so this Mental Health Awareness Month, we’re giving you realistic tools to help you prioritize your well-being.

The Root received expert help from Dr. Dominique Johns, a Chicago-based licensed clinical social worker certified in cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT). She explained that in Black communities, depression often hides behind functionality because, as she put it, “we have mastered that push through mentality.”

Simple Actions, Real Progress

When it comes to taking care of your mental health, Johns suggests you “start small.” Simple actions like getting out of bed, showering, stepping outside or texting a friend may seem minor, but small wins matter. Microsteps build momentum and help people find their way back.

Dance It Out

You don’t need to sign up for CrossFit to experience the therapeutic effects of movement. A walk around the block, a few stretching exercises or a quick routine on YouTube counts. “We love our line dances,” Johns said, highlighting that dance is a great way to release mental and emotional load.

Her advice is supported by a JAMA Psychiatry study that found that 20 minutes of walking daily lowered the risk of depression by 25 percent.

Just Dump It

When stress, anxiety or depression makes everything feel urgent, Johns recommends a “brain dump.” Writing down thoughts and fears creates distance and helps sort facts from assumptions. Johns also suggests “scheduling your worry” by setting aside a specific time to process anxious thoughts, well before bedtime. Even 15 minutes of scheduled time makes tasks more manageable, letting you focus on what truly needs attention.

Shut Down Negative Thoughts

Positive self-talk can stop negative thinking in its tracks. Johns uses Cognitive Behavioral Therapy (CBT) techniques, such as affirming statements, to help clients break destructive thought patterns and challenge their inner dialogue. If you remember “Being Mary Jane,” you’ll appreciate Johns’ example of using sticky notes for mantras and affirmations as one way to shift your mindset and manage emotions.

Make Boundaries Nonnegotiable

Healthy boundaries are protective, not selfish. They reduce chronic overload that can worsen depression. This might mean turning off work notifications, pushing back on unreasonable deadlines, or refusing to absorb urgency that isn’t yours.

“I can’t carry somebody else’s cross that doesn’t belong to me,” Johns said.

Don’t Let Isolation Win

From biological family members to “play cousins” and friends, Black Americans typically have strong social connections. But Johns warns that depression drives withdrawal.

“Depression will have you ghosting people, canceling plans, staying to yourselves,” she said.

Isolation may feel protective in the moment, but it often deepens the sense of heaviness. Reach out to someone when you feel yourself retreating. Identifying one or two trusted people to text or call can interrupt the urge to pull away.

Baby Yourself at Bedtime

Depression often brings “brain overdrive,” making it hard to rest. To combat this, try a nighttime routine modeled after sleep-training a baby. Johns suggests ending your night with a bath or shower, calming tea, meditation or soothing music to help your body wind down. Essential oils like lavender can help. Avoid social media and pick low-stimulation activities. A wind-down rhythm tells your body it’s safe to rest.

“If you don’t rest, you can’t recover,” Johns said.

Catch Your Breath

When emotions escalate, Johns recommends this breathing rule of fours: inhale for four counts, exhale for four counts, and repeat four times. This calms the nervous system and interrupts panic.

“Pause and breathe before you respond or react,” she said.

While self-care can be life-changing, Johns emphasized that support from a therapist or primary care physician is crucial when symptoms become overwhelming or persistent.