Grounded and Growing: Self-Care Strategies for BIPOC Communities
Written By: Colleen Rice, PC-Intern
In times of uncertainty, whether caused by social unrest, political tensions, economic hardship, or personal stress, minority communities often carry a disproportionate share of the burden. For Black, Indigenous, and People of Color (BIPOC) in the United States, caring for one’s mental, emotional, and physical well-being isn’t just important - it’s essential.
Self-care isn't about luxury or indulgence. It's about survival, restoration, and resistance in the face of chronic stress and systemic challenges. Below are a few evidence-based, culturally grounded strategies BIPOC individuals can use to stay nourished and supported.
1. Reclaim Rest as Resistance
Chronic stress is linked to many health disparities disproportionately affecting BIPOC communities [3, 4]. Research shows that quality rest supports mental clarity, immune function, and emotional resilience. Yet cultural and societal messages about overworking or having to “earn” rest often lead us to feel guilty for slowing down.
☆ Try this: Create a wind-down routine that signals safety to your body. This might include herbal tea, journaling, beadwork, or music that soothes you. Even short breaks throughout the day can help reset your nervous system.
2. Connect with Cultural Practices
Cultural connection can be deeply healing. Whether it’s preparing traditional foods, listening to traditional music, speaking your native language, or engaging in spiritual practices, reconnecting with your roots can foster grounding and resilience.
Clinical Insight: Studies show that cultural identity and pride buffer the effects of racism-related stress and support mental health outcomes [5].
☆ Try this: Set aside weekly time for a specific cultural practice. If you’re unsure where to start, ask an elder or family member, connect with a grassroots organization, or research your heritage through trusted sources.
3. Set Boundaries Around Media Consumption
Staying informed is important, but constant exposure to racialized trauma through news and social media can be re-traumatizing. Research links high exposure to traumatic media content with increased symptoms of anxiety, depression, and burnout among BIPOC viewers [1].
☆ Try this: Curate your social media feed. Follow pages that uplift and empower you. Use timers to manage screen time or designate media-free days. Give yourself permission to opt out of triggering online conversations.
4. Practice Mindfulness That Reflects Your Culture
Mindfulness doesn’t have to look like sitting in silence or following Western models. It can be experienced through movement, prayer, nature, storytelling, or music that resonates with your spirit.
Clinical Insight: Mindfulness-based practices reduce symptoms of trauma and improve emotional regulation, especially when you integrate your own culture [2].
☆ Try this: Begin with just five slow, conscious breaths each morning or evening. Use a grounding phrase like, “I am safe. I am rooted. I am here.” Or ground yourself in an activity, like practicing footwork for a cultural style of dance, gathering traditional medicine, or creating something through a cultural artform.
5. Lean Into Community
You don’t have to carry everything alone. Supportive connections, whether with family, friends, faith groups, or culturally competent professionals, can be a lifeline.
☆ Try this: Make a list of your “support circle,” people who affirm, listen to, and understand you. Reach out to one person each week, even if it’s just a quick check-in or voice note.
🔍 Looking for support? Many BIPOC therapists offer sliding scale options and culturally responsive care. Directories like Psychology Today can help you find someone who aligns with your values.
If you’re in Wisconsin, I’m currently accepting new clients at Lighthouse Counseling Center. As an Indigenous therapist, I offer a culturally grounded, affirming space for clients of all backgrounds. You're welcome here.
6. Celebrate Your Joy
Joy is not a luxury, it’s fuel. Laughing with loved ones, enjoying creative expression, and savoring small pleasures are all acts of resilience and resistance.
☆ Try this: Keep a joy or gratitude journal. Each day, jot down one thing that made you smile or brought you comfort. Return to it when things feel heavy to remind yourself of the light that persists.
Tying It All Together
Your well-being matters. Your rest matters. Your culture matters. In uncertain times, caring for yourself is a radical, necessary, and communal act of healing. Start with one small step, and know that you are worthy of the same care you extend to others.
References
Cano, M. Á., Schwartz, S. J., MacKinnon, D. P., Keum, B. T. H., Prado, G., Marsiglia, F. F., Salas-Wright, C. P., Cobb, C. L., Garcini, L. M., De La Rosa, M., Sánchez, M., Rahman, A., Acosta, L. M., Roncancio, A. M., & de Dios, M. A. (2021). Exposure to ethnic discrimination in social media and symptoms of anxiety and depression among Hispanic emerging adults: Examining the moderating role of gender. Journal of Clinical Psychology, 77(3), 571–586. https://doi.org/10.1002/jclp.23050
Morales, A., & Burnett-Zeigler, I. (2025). A Scoping Review of Culturally Adapted Mindfulness-Based Interventions for Communities of Color. Journal of Integrative and Complementary Medicine, 31(2), 122–133. https://doi.org/10.1089/jicm.2023.0807
Muñoz, E., Gallo, L. C., Hua, S., Sliwinski, M. J., Kaplan, R., Lipton, R. B., González, H. M., Penedo, F. J., Tarraf, W., Daviglus, M. L., Llabre, M. M., & Isasi, C. R. (2021). Stress Is Associated With Neurocognitive Function in Hispanic/Latino Adults: Results From HCHS/SOL Socio-Cultural Ancillary Study. The Journals of Gerontology, 76(4), e122–e128. https://doi.org/10.1093/geronb/gbz144
Nikolaus, C. J., Sinclair, K., Buchwald, D., & Suchy-Dicey, A. M. (2021). Association of stress and resilience with cardiometabolic health among American Indian and Alaska Native adults. Preventive Medicine Reports, 24, 101517. https://doi.org/10.1016/j.pmedr.2021.101517
Williams, A. D., Clark, T. C., & Lewycka, S. (2018). The Associations Between Cultural Identity and Mental Health Outcomes for Indigenous Māori Youth in New Zealand. Frontiers in Public Health, 6, 319. https://doi.org/10.3389/fpubh.2018.00319
