Why Self-Care Is A 'Radical Act' For The Black Community

Key Concepts Mental Health Stigma, AI in Mental Health Care, Generational Differences in Seeking Help, Mental Wellness, High Functioning Depression, Doula Care, Caregiver Burnout, Racialized and Feminized Care Work, Acts of Kindness Program, Science of Happiness, The Fives System (Validation, Venting, Values, Vitals, Vision), Internal vs. External Joy, Self-Care as a Dynamic Response, Intergenerational Gathering.

Introduction: The State of Mental Health and Self-Care The discussion, moderated by Aisha Mendez, highlights the widespread experience of mental health issues, noting that only 1 in 3 Black Americans experiencing mental health challenges actually seek professional help. In a world that often demands more than it gives rest, wellness, and self-care are presented as "radical acts," with many struggling to overcome stigma, find safe spaces, and access care.

AI: Problem and Solution in Mental Health Care Dr. Judith addresses the growing role of Artificial Intelligence (AI) in mental health.

• Statistics: 36% of Gen Z and millennials are already using or open to using AI for mental health care. A new statistic reveals that 48% of youth consider a mental health expert their last resort for care. Furthermore, 70% of youth have used AI, with approximately 1 in 3 using it for emotional support.
• The Problem: Dr. Judith shares a case study of a patient who, feeling "off," used AI. The AI suggested depression due to sleep issues, leading the patient to take over-the-counter medication. This medication, however, caused "mind fog and cognitive issues," exacerbating the problem, with the AI even prompting the patient to take more medication. This illustrates the potential dangers of unguided AI use.
• The Solution: Dr. Judith argues that society must acknowledge AI's prevalence in mental health. She states, "Two things can be true. They're using it, but we have to make it better." She emphasizes the responsibility of AI platforms to partner with experts to prevent such dangerous scenarios.
• Why Youth Turn to AI: Factors include ease of access, non-judgmental interaction, perceived privacy, and a period of social isolation. Generational differences are key; younger generations prefer devices over phone calls. Data from suicide hotlines showed an increase in reported suicides when a text feature became available, indicating that texting is the "language" of the younger generation.

Mental Wellness in the Black Community: Shifting from Talk to Solutions Derek addresses the historical underprioritization of mental health in the Black community, particularly for men.

• Critique of Current Approaches: He argues that there is "no solutions to the talk," emphasizing a need to move beyond discussion to actionable outcomes.
• Personal Experience: Derek shares his own story of being abandoned at 12 and a single dad at 15, yet avoiding negative paths because he received solutions from someone he talked to.
• Framework for Solutions: He likens mental wellness to a "diet" that requires a "full plan." His approach involves role-playing scenarios ("What would happen if you did this?") and daily "mirror affirmations" to encourage continuous self-improvement ("How are you getting better?").
• Acts of Kindness Program: Derek and his wife, Jamie Anderson, created this program to teach character change and normalize kindness. The principle is that help is offered to those who demonstrate kindness, fostering habits like saying "yes, ma'am/sir" and greeting people. This aims to counteract the lack of kindness taught at home, in the community, and on social media, ultimately helping people "relax" and change their mental thinking.

Daily Affirmations and Personal Mantras Panelists share their personal affirmations:

• Latham: "Embrace the energy of ease" (focus on paced movement, not accelerated pace) and "Prepare for the blessing" (readiness).
• Dr. Judith: "I am a human being, not a human doing." This mantra stems from her research on high functioning depression, a condition where individuals exhibit symptoms of depression but are "pathologically productive," overworking to "outrun their pain versus processing it."
• Aisha Mendez concludes that the label (mental health or mental wellness) is less important than "doing the work and seeking the support you need."

Doulas, Caregiver Burnout, and Community-Led Solutions Latham discusses the critical role of doulas and the challenges they face.

• Role of Doulas: Doulas are non-clinical care providers offering emotional, physical, educational, and advocacy support during the perinatal continuum. They act as a "cheerleader" or "producer" for birth, filling the gap left by diminishing traditional "villages."
• Demographics and Misconceptions: 50% of doulas identify as Black or African American. There's a common misconception about the extensive emotional support involved in their work.
• Caregiver Burnout: Doulas, often Black women, are frequently overworked, taking on social work and administrative tasks beyond their scope. This leads to burnout, anxiety, and borderline depression.
• Research Findings: A study on "birth worker burnout" examined racialized and feminized care work and its impact on these communities, including burnout and workforce retention. It found that administrative burdens create barriers to fair compensation, leading to economic stress and depression symptomology.
• Community-Driven Solutions: Latham emphasizes the need for "retention spaces" for emotional support, mental health services, and community for caregivers. She draws an analogy: just as a baby is never left unattended and new mothers are "swaddled in support," caregivers need similar support systems. She calls for community members to be "agile and design solutions" to fill gaps in maternal and mental health crises, rather than waiting for slow-moving federal government policies and legislation.

Reclaiming Joy: The Science of Happiness and The Fives System Dr. Judith introduces her framework for understanding and reclaiming joy.

• Happiness vs. Joy: She distinguishes between happiness (often external, fleeting, and tied to achieving external goals like a dream job or soulmate) and joy (internal, built into our DNA for survival, and reclaimable).
• The Fives System: A five-step methodology to help individuals reclaim their inherent joy:
  1. Validation: Acknowledge, accept, and understand emotions without judgment. Stressed brains cannot access joy.
  2. Venting: Express emotions authentically (talking, journaling, praying). Using the analogy of a red balloon pushed underwater, she explains that unexpressed emotions will "pop up" in health, work, or family life.
  3. Values: Tap into things that provide meaning and purpose, such as kindness or faith, focusing on "priceless" rather than monetary pursuits.
  4. Vitals: Nurture the body and brain through nutritious "brain foods," physical movement, and a healthy relationship with technology.
  5. Vision: Plan for the future, avoid getting stuck in the past, and celebrate small wins to maintain forward momentum.
• Accessibility: This system is applicable to both children and adults and can be practiced while awaiting professional therapy, as joy is an inherent part of human DNA.

Self-Care as a Dynamic Response, Not an Escape Latham offers a nuanced perspective on self-care.

• Beyond "Balance": She challenges the notion of striving for perfect "balance," describing life as dynamic and ever-moving, like a tightrope walker who uses a pole to intentionally throw themselves off balance to maintain forward motion.
• Self-Care as Resilience: Self-care is about developing the "internal capacity" to respond to chaos with resilience, using tools like mindfulness, prayer, meditation, affirmations, connecting with nature, and intergenerational gathering.
• Moment-to-Moment Responsiveness: Instead of "bubble bathing problems away," self-care involves checking in moment-to-moment and responding to the body's immediate needs (e.g., eating when hungry, seeking sunlight, walking for brain fog).
• Designing a Life You Don't Have to Escape: The ultimate goal is to design a life that doesn't require constant escape (e.g., waiting for vacation or TV). This involves pacing oneself, avoiding constant stress hormone floods, and practicing downregulation to manage stress. She encourages recognizing existing self-care practices and making small tweaks for improvement.

Conclusion The panelists provide actionable insights and strategies for navigating mental health challenges, from leveraging community support and fostering kindness to understanding the science of joy and practicing responsive self-care. The discussion underscores the importance of proactive, solution-oriented approaches to well-being in a rapidly changing world, emphasizing that individuals and communities must take initiative to fill critical gaps in care.