Anxiety: 4 Effective Coping Strategies for Black Men #L3

Anxiety is like walking in shoes that don’t fit—tight in the wrong places, awkward at every step, and relentless in its discomfort. It alters your rhythm, slows your pace, and eventually leaves you wondering if you’ll ever move freely again. You’re constantly adjusting your technique and your gait to accommodate the terrain you’re navigating. They throw you off balance a lot and at the end of the day, when you look back over your journey, most of what you see on the trail behind you is painful because even on your best days and moments, you felt uneasy, uncomfortable, worrisome, and just plain tired. For many Black men, myself included, this feeling of unease can weave itself into daily life, creating a silent battle that feels uniquely personal but is shared by so many.

Statistics don’t lie: Black men in America are disproportionately affected by mental health struggles, yet we are less likely to seek help or even discuss it. Suicide rates among men are four times higher than women, an alarming fact that underscores the urgent need to address the stigmas surrounding mental health in our communities.

But I’ve learned that anxiety is not an unbeatable foe. While it demands attention, it also presents an opportunity—a moment to recalibrate, realign, and reimagine how we care for ourselves. Here are four strategies that transformed my relationship with anxiety, helping me reclaim my rhythm and rediscover my resilience.

1. Understand Anxiety and Its Impact

Anxiety doesn’t just appear one day—it builds over time, feeding off stress, suppressed emotions, and cultural expectations. For years, I ignored its signs, convincing myself that I was “too strong” to be affected. But when sleepless nights, tension headaches, and feelings of dread became constants, I had no choice but to confront the truth.

Having never recognized anxiety for what it truly represented in my body and my life prior to that point and even now, I can look back and see how and where it has reared its head in my history even without a proper introduction. Over time, I'd become skilled at repurposing it; unknowingly making excuses for it, or blaming its symptoms on tiredness, being energetic, not being energetic, being a workaholic, and just accepting all of these things as part of my personality.

Understanding how anxiety manifests is the first step to overcoming it. It’s not just in the mind—it affects the body too. My own experience with stress-induced type-2 diabetes taught me that unchecked anxiety can lead to physical health crises. Recognizing this connection was pivotal. It wasn’t just about managing my mental health—it was about saving my life.

2. Embrace Mindfulness and Meditation

Meditation taught me the power of the present moment. Anxiety thrives on the “what ifs” of the future and the regrets of the past. Through mindfulness practices like deep breathing, I learned to ground myself—to focus on the here and now.

Every morning, I dedicate 10 minutes to silence and reflection, often pairing it with affirmations. “I am enough. I am deserving of peace. I am stronger than my challenges.” These affirmations are more than words—they’re lifelines, pulling me back when my thoughts threaten to spiral. If you’ve never tried mindfulness, start small. Even a few deep breaths during a stressful moment can create space for clarity and calm.

3. Prioritize Physical Activity

For years, I underestimated the link between my body and my mind. But the truth is, movement heals. Exercise became my sanctuary—a place where I could release pent-up frustration and reconnect with myself. Whether it was a brisk walk, a few sets of pushups, or a bike ride through the neighborhood, physical activity helped me rediscover joy in movement.

Studies show that regular exercise reduces anxiety symptoms by up to 40%. For me, it was about more than the statistics—it was about taking control. Every drop of sweat was a reminder that I had the power to show up for myself, even on the hardest days.

4. Seek Help

This was the hardest step for me. In a community where vulnerability is often equated with weakness, seeking therapy felt like admitting defeat. But I soon learned that therapy isn’t a sign of failure—it’s an act of courage.

My therapist and men's groups became a mirror, reflecting truths I had buried and guiding me through the process of unpacking my emotions. For the first time, I felt seen, heard, and understood. Therapy gave me tools to manage my anxiety, but it also gave me permission to prioritize my well-being unapologetically. If you’re considering therapy, know this: you don’t have to wait for a crisis to seek help. It’s never too early—or too late—to invest in your mental health. If you let friends + family into the fold, be sure they are qualified for the call. Read that again bro. Having the wrong people around you during a season of high angst or depression can compound the issue not to mention that as men, we are often chastised as when coming forward about things like breath work, anxiety, and depression. The hashtag, #StopTheStigma wasn't created for kicks. Men have been bullied, humiliated, disowned, divorced, and estranged as these conditions can seem like a show of weakness to others.

An Invitation to Heal

Anxiety is a thief—it robs us of peace, confidence, and connection. But it’s also a teacher, revealing where we need to grow and how we need to heal. As Black men, our journey with mental health is complicated by history, culture, and expectations. But we are not defined by our struggles—we are defined by our resilience.

If you’re navigating anxiety, I urge you to start with one small step. Maybe it’s naming your emotions, reaching out to a friend, or simply sitting in silence and listening to your breath. Healing is not linear, and it’s not instant. But with every small step, you move closer to reclaiming your peace, your joy, and your life. This is a YOU journey. My prayer is that your journey will bring you closer to God, resolution, and to a deeper understanding of who you are with anxiety and stress so that you can maximize who you are without it. Remember, it's not WHO you are, it's just a part of you; something that you're experiencing, understanding, managing, and using to your advantage. Your body is sending you an SOS.

Love x Light + LIfe. #L3

Let’s continue this conversation bro. What strategies have helped you manage anxiety? Share your thoughts in the comments below or reach out privately. Together, we can break the silence and build a community of healing and hope.