Political change is crashing through the nation, bringing profound shifts in our government and culture. For many, this moment sparks fear, anxiety, and even a sense of isolation. In uncertain times when the ground beneath us feels unsteady and the future seems unclear, it’s easy to feel as though there is no recourse. But history reminds us that we are not alone in struggle, and that we have the strength to overcome, take root, and bloom.

Surveys from last year revealed that the U.S. presidential election and the nation’s future were significant sources of stress for many Americans. Today, I’m hearing from some clients that the tumultuous start of this new presidential administration has only intensified their anxiety. This includes profound fears and worries about the potential consequences of swift, unilateral actions that appear aimed at undoing generations of civil rights progress.

In every era, Black women have stood at the forefront of battles for justice, equality, and human dignity. Our ancestors and elders, from the courageous women of the Civil Rights Movement to the everyday heroes of today, teach us what it means to persevere in the face of unimaginable odds. The times may have changed, but the fight for our rights, our humanity, and our future continues.

As we mount a collective response to this crisis of the nation’s conscience, it’s critical that we be attuned to our bodies and minds to ensure that we will live to fight each day. How do we build the fortitude necessary to carry on? How do we deepen the well of strength from which we draw? Progress is not just about pushing forward—it’s about nourishing your spirit, fortifying your foundation, and creating a life that equips you to resist, persist, and thrive. As Angela Davis describes in this video, practicing Radical Self-care “means being able to bring our entire selves to the movement.” 

Here are six ways to cultivate fortitude and harvest resolve in turbulent times:

1. Sanctify Your Home

Make your home an oasis of peace where you feel safe and affirmed. Surround yourself with items that reflect your culture and history. Consider vibrant African textiles, portraits of family,  elders and ancestors, and other images that honor the beauty of Blackness. When you enter your home, it should feel like stepping into a sacred and welcoming place.

2. Center Yourself

Rosa Parks, the fierce force behind the Montgomery Bus Boycott, was a yogi. Her practice of yoga helped her find calm and clarity amidst chaos. Prayer and meditation, yoga, breath work, and other grounding practices can center your mind and body and nourish your spirit, helping to reduce stress and anxiety. These practices also connect us to a lineage of Black women who have used inner peace as a tool of resistance.

3. Move Your Body

Movement is medicine. Whether it’s dancing to your favorite playlist, taking a walk, or just taking the stairs, physical activity can counteract the effects of stress, anxiety, and depression. Exercise boosts endorphins, sharpens your focus, and taps into the power you hold within your body. 

4. Get Creative.

In 2004, as she reeled from the re-election of George W. Bush, the wise word warrior Toni Morrison quoted a friend who challenged her to start writing: “This is precisely the time when artists go to work—not when everything is fine, but in times of dread,” Morrison recounted in The Nation. Make time to write, draw, paint, curate a playlist, see a play, visit a museum, or find some other way to engage in or with creative expression. Doing so may help you explore and express what you may not be ready or able to say directly. 

5. Get Rest

We often feel the weight of the world on our shoulders, but we cannot fight effectively without rest. The Nap Ministry, a movement founded by Tricia Hersey, reminds us that rest is resistance. Rest allows us to heal and to dream of new possibilities. By prioritizing sleep, naps, and unstructured downtime, we honor our bodies and spirits. Remember, rest is self-preservation.

6. Find Your Community

Fortitude flourishes when individuals come together. Black women have always looked to one another—whether in houses of worship, salons, or social justice circles—to strategize, support, and strengthen our collective determination. Find like-minded people who understand your struggles and your triumphs. Win With Black Women and Higher Heights for America are among the many politically oriented groups supporting the engagement and advancement of Black women.  Together, you can create strategies to support not only yourself but also your community.

An Invitation to Deepen Your Well of Resolve

I invite you to grab your journal and take 5 minutes to write and reflect. Listen to and consider the lyrics of Sweet Honey in the Rock’s song, “I’m Gon’ Stand:”

We shall not bow down to racism

We shall not bow down to injustice

We shall not bow down to exploitation 

Whatchya gonna do?

I’m gon’ stand!

I’m gon’ stand!

I’m gon’ stand!

I’m gon’ stand! 

I just can’t tolerate racism

I just can’t tolerate injustice

I just won’t tolerate exploitation

Whatcha gonna do?

I’m Gon’ Stand!

I’m Gon’ Stand!

I’m Gon’ Stand!

I’m Gon’ Stand!

We will not obey racism

We will not obey injustice

We will not obey exploitation

I’m Gon’ Stand!

I’m Gon’ Stand!

I’m Gon’ Stand!

I’m Gon’ Stand!

Write about how these words resonate with you. Consider what it means to stand in today’s world? Write freely, with no concern about grammar, spelling or prying eyes.

When you’re done, read what you wrote and consider what thoughts and feelings your words bring up. Then take a few more minutes to write about how your own words inspire you to strengthen your resolve and nurture your fortitude for the battles ahead.

Fall is here, and it’s that time of year when most of us have reluctantly returned from vacation and rolled up our sleeves to get back to work. But as you dive back into your to-do list, it’s important to remember to make rest an essential part of your routine throughout the year. Without rest, you risk exhausting your resources and burning out. Rest, like sleep, is necessary for recharging your batteries, and just like nutrients from food, you need your vitamin “R”.

Research has shown that rest in the form of naps can reduce fatigue and boost alertness. This type of rest can improve your mental creativity and physical performance. Getting appropriate rest can also support you in maintaining a healthy weight, as a lack of sleep has been linked to increased appetite and a slowing of metabolism.

So what exactly is rest and how do you integrate it into your life? Here are some restful strategies that are relaxing and restorative. 

Walk in nature. At a park or other natural setting, take a stroll. Make sure to focus your attention on what you experience with your senses – the color of leaves, the sound of birds chirping, the scent of flowers, the feel of a breeze or the sun on your skin. Immersing yourself in nature can be profoundly revitalizing.

Write to reflect. After your nature walk, take a few minutes to reflect on what you saw and experienced, and how it made you feel. You can write about whatever comes to mind, and over time, about any seasonal changes you notice. You can also use a writing technique such as a sentence-stem, where you fill in the blank: "One thing that made me smile on my walk today was ___________ because ____________."

Meditate. Regular meditation can also help you relax deeply and even get better sleep. There are dozens of guided meditations online or available via meditation apps like Smiling Mind that can help you quiet the mind, decrease your stress, increase self awareness and slow your heart rate. 

Research psychologist James Pennebaker has studied and popularized what’s called expressive writing. The idea is for individuals to write about a difficult or traumatic situation but in a time-limited, focused way. His technique offers structure so people don’t relive traumatic memories and get overwhelmed by them.

Practice yoga. Similar to meditation, yoga can help facilitate rest. Yoga naturally activates the parasympathetic nervous system, which then tells the body to chill out. But you don’t have to twist yourself into a pretzel. Visit a local yoga studio for an introductory class or try these simple poses to get the rest you need. You can also check out yogi and self-care resources that specifically cater to Black folks. 

Tune out “noise”. What prevents us from resting? The constant ding of our phones, negative media reports, toxic people in our lives. Turn your phone off at the end of the day or block notifications; limit news-watching or scrolling to no more than an hour; and respond to negative people when you are ready (if at all) and have gotten rest. 

Have a bedtime routine. Create a restful environment by blocking light, choosing comfy bedding and keeping the temperature cool. Get in the habit of going to bed at the same time each night and aim to get at least 7 hours of shut-eye to revitalize all your body’s systems. 

Take personal days and vacation. Too many of us don’t take all of our paid time off, driven by a sense of duty or unhealthy work ethic. Take the days you’ve earned. Look at the year ahead and be thoughtful about blocking off time for your next long vacation and some long weekends throughout the year. Connecting with friends on a getaway, or even scheduling your own “mental health” day can do wonders for your well-being. 

Looking for additional support for your mental wellness?

My counseling practice offers women-centered groups to support your growth and healing, including Working While Black, a support group for Black women working in white spaces, and S.W.E.L.L., a group for single women. Join us!