Written by: Jolinda Johnson, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Unveiling the hidden battle against burnout and chronic stress, this article offers a vital perspective for high-achieving women of color. Learn about the unique challenges you face and gain empowering strategies to foster resilience and reclaim your well-being.
In the pursuit of professional excellence and personal fulfillment, high-achieving women of color often encounter a silent yet pervasive challenge: chronic stress and its potential to escalate into serious health issues. It’s a challenge that’s often met with a mentality that says ‘stay strong’ and 'push through'. Despite research pointing to racism and other stressors related to larger systems as stronger predictors of poor health than individual choices, the temptation to make it all about you and your ability to overcome your circumstances is strong. But what happens when holding yourself to this impossible standard starts taking a toll that you can no longer ignore?
My client, Jasmine, had always thrived under pressure. Whether meeting tight deadlines at work or going above and beyond for her family and friends, she viewed her resilience as one of her greatest strengths. Her colleagues admired her boundless energy, and Jasmine prided herself on her ability to always say yes and take on more.
When she started noticing subtle changes to her physical health, she brushed them off as “just stress.” Like most of the women I work with, she chose not to scale back, but instead doubled down on her commitments as a way to prove herself. Not surprisingly, the fatigue she had been experiencing continued getting worse and her hair began to thin. The turning point came when she started getting unexplained fevers, coupled with joint pain and swelling that made keeping up with her usual pace an impossible feat.
With no other choice but to seek medical attention, Jasmine was confronted with a diagnosis she hadn't anticipated: lupus. The doctor explained how the symptoms she had been experiencing – the fatigue, hair loss, fevers, joint pain, and swelling – were all signs of an autoimmune disease that was causing her body to attack its own tissues.
Years of ignoring her body’s signals in favor of pushing through had culminated in a condition that she would have to manage for life.
Jasmine isn’t alone when it comes to experiencing serious health repercussions that can arise from unchecked chronic stress. Women of color specifically are at a higher risk for the following stress-related health issues:
Autoimmune diseases: Chronic stress can exacerbate autoimmune diseases like lupus, which are significantly more common in women of color. The Lupus Foundation of America reports that African American women are three times more likely to get lupus than Caucasian women.
Cardiovascular diseases: The American Heart Association notes that African American women have higher rates of high blood pressure (hypertension) than any other race or ethnicity. Chronic stress contributes significantly to this, increasing the risk of heart disease and stroke.
Type 2 diabetes: According to the Centers for Disease Control and Prevention (CDC), African American and Hispanic/Latina women are more likely to develop type 2 diabetes compared to their white counterparts.
Reproductive health issues: Stress is linked to menstrual irregularities, including fibroids. The American College of Obstetricians and Gynecologists reports that African American women experience fibroids at higher rates than white women and that they tend to grow more quickly.
The reality of burnout goes far beyond mere exhaustion, and the fact that women of color are more likely to experience burnout than their white counterparts means that building resilience against it is key.
Practical tips for building resilience:
Build a strong foundation with nourishment, exercise, and rest: an anti-inflammatory diet that prioritizes protein, fat, and fiber; a regular movement that includes strength training and low-impact exercise; and quality sleep, as well as an environment that supports proper sleep hygiene, will give your body the raw material it needs to repair from the wear and tear of chronic stress.
Practice self-compassion: Studies have shown that self-compassion can help you better cope with stressful situations. Rather than relying on your inner critic, gently acknowledge and forgive your own mistakes, treating yourself as your own best friend.
Set healthy boundaries: Setting boundaries involves saying no when necessary, understanding your limits, and communicating them clearly time and again. When you enforce healthy boundaries, you can stay committed to your people and your purpose without depleting yourself in the process.
Take time out to reflect: By regularly checking in with your body and the emotions that it's holding, you can identify stressors and manage them proactively. Create space to acknowledge your feelings, recognize any tension, and consider why they arose.
Seek support: Developing a support network (including professionals) who understand and empathize with your experiences is crucial in building resilience against burnout. Other people will always be able to provide different perspectives and solutions that wouldn’t have occurred to you on your own.
Redefining strength for high-achieving women of color is all about thriving, not just enduring. In contrast to the glorification of constant hard work and perseverance, it’s time to embrace an approach that emphasizes the importance of recovery and rest.
With this in mind, I've developed a tailored solution: the 5-step resilience blueprint.
This product is specifically designed with the unique challenges and needs of high-achieving women of color in mind. Whether you're looking to make significant changes or small adjustments, the 5-Step Resilience Blueprint can guide you on your journey to greater well-being and renewed vitality.
The true essence of strength lies in recognizing your vulnerabilities, seeking support, and moving towards a future where going after your biggest aspirations doesn’t have to cost you your physical health.
Jolinda Johnson, Executive Contributor Brainz Magazine
Jolinda Johnson (M.S.Ed., CHHC) is an award-winning Certified Life Coach and Holistic Health Coach who specializes in burnout. She's obsessed with helping Women of Color get back their spark so they can go set the world on fire. She is the author of Resilience: 10 Ways to Recover from Burnout and Exhaustion, has been featured on the cover of Inspired Coach magazine, and was the recipient of the Beautiful You Coaching Academy CEO Shine Award in 2021. She’s also taken to the stage as a corporate speaker and can be found on the popular websites Healthline and Yahoo Finance.
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