Imagine you work hard in school, maybe even earn an advanced degree (or two), and land your dream job. You perform twice as well as your colleagues. Instead of being celebrated or promoted, though, you’re constantly overlooked. Not because you’re not good enough, but because being Black at work means the rules are different. And the impact this can have on your mental health is real.
Two Times Better
The expectation is often to be excellent at all times when you’re working while Black. There’s no room for uncertainty. You can’t be quiet, grieving, tired, or average. That pressure creates hypervigilant self-awareness. You may find yourself constantly watching your tone and monitoring your facial expressions. Or you could end up burning out by always needing to be twice as good as everyone around you.
Dr. Chyna Hill, MSW, PhD, and co-founder of Black Girl Mental Health Collective, talks about the physical cost of that stress. She describes the way Black people learn to perform wellness while their bodies quietly absorb harm. Chronic stress doesn’t just affect the mind. It affects the heart, the nervous system, and their overall health. As Dr. Hill says, “Rest isn’t rewarded. You’re praised for pushing through, even when it’s killing you.”
The Norm of Being Black at Work
In many workplaces, the bias may not be blatant, but it’s constant. Decisions about who gets promoted, who’s seen as a “culture fit,” or who’s given the benefit of the doubt are often shaped by personal bias. Research shows that hiring managers tend to favor candidates who reflect their own identity and experiences. This “affinity bias” creates a higher bar of entry for Black workers, especially in today’s tight job market.
If you’re fortunate enough to get hired, you have to figure out how to fit in. Colleagues notice when you take time off. If you speak up, you’re seen as angry. If you stay quiet, you’re disengaged. You can show up 9 times out of 10, and that one off-day becomes the focus.
If you’ve experienced any of these things, you’re not imagining it. These microaggressions and double standards are, unfortunately, the norm for many Black employees.
And all of these things affect your mental health.
Finding Support
What does mental health care for Black workers look like when the workplace isn’t built to offer it?
Well, it’s very personal.
As Dr. Hill says, “Work doesn’t allow Black people to be whole. Even with all the degrees and experience, there’s still this push to prove your worth.” She goes on to say, “Caring for your mental health while you’re Black at work starts with being intentional. Seek professional help so that you can process what you’re going through. Stop explaining your exhaustion to people who don’t believe it. Protect your rest, even if no one else is.”
She also talks about creating a support map. Your map might include a trusted colleague who gets it, or loved ones who support you outside of work.
The workplace may not make space for your mental health, but you have to. Rest isn’t a reward. It’s part of staying well.
