Pack Light: Chronic Stress in the Black Community
Jasmine Warren, LCSW
Charlotte Black Therapy
“Bag lady, you gone hurt your back draggin' all them bags like that
I guess nobody ever told you All you must hold onto is you, is you, is you…
One day, all them bags gon' get in your way
So, pack light”
– Bag Lady by Erykah Badu
What a fitting reminder that both National Minority Health Month and Stress Awareness Month fall in April this year. For black and brown communities, stress isn’t just a feeling — it’s a reality deeply woven into our everyday lives. From systemic inequities to generational burdens, many of us are carrying heavy bags we didn’t even pack.
Our ancestors faced hardships like slavery, Jim Crow, and redlining, and their struggles didn’t just disappear. Instead, they passed down "bags" of intergenerational trauma, adding weight to the loads we already carry. Minority stress is defined as the unique pressure faced by marginalized groups due to discrimination, stigma, and social inequities. On top of that, we may also be balancing other intersecting identities that expose us to even more stress — such as living in low-income communities or navigating life as members of the LGBTQ+ community.
Stress in marginalized communities isn’t just about the daily grind — it’s a constant, chronic reality. It hits differently and takes a serious toll on our physical bodies. According to the U.S. Department of Health and Human Services Office of Minority Health, African Americans are 20% more likely to report serious psychological distress than their white peers. Those living below the poverty line are two to three times more likely to report severe distress. Chronic stress in the Black community is tied to higher rates of heart disease, hypertension, autoimmune issues, and even maternal deaths. Additionally, cardiovascular issues and higher pregnancy complications show just how urgent it is to address the impact of chronic stress on our health.
How Do You Know When Your Bags Are Too Heavy?
The body always knows. Being in tune with your mind and body can help you catch stress early before it starts running the show. Here are some signs that you might be carrying too much:
● Difficulty sleeping or sleeping too much
● Changes in appetite (eating more or less)
● Racing heart, chest tightness, or stomach issues
● Feeling moody or irritable
● Tension headaches
● Intrusive thoughts or nightmares
● Self-medicating with alcohol, weed, or other substances
So… How Do You Pack Light?
Badu said it best — "One day, all them bags gon' get in your way." But packing light? That’s easier said than done. The good news is, you don’t have to unpack everything at once. Start small. Start where you are. Here’s how:
Make Time to FEEL: So many of us are running on autopilot, disconnected from our emotions. It’s survival mode — but it’s not sustainable. Make space to check in with yourself. Make a conscious effort to recognize your feelings—that’s the first step in overcoming them. Here’s how:
● Expand Your Emotional Vocabulary: Stop settling for just “angry” or “sad.” Learn to name what you’re really feeling—like “frustrated” or “disappointed”—to get real about your emotions.
● Ancestral Reflections: Write about your ancestors or culture to understand how emotions were handled, helping you connect deeper with your own feelings.
● Express Yourself Through Music & Art: Music and art are powerful outlets for emotions words can’t express. Let your favorite song or a paintbrush help you process and release.
● Know Your Body: Get familiar with how stress shows up in YOUR body, so you can catch it before you hit a breaking point. Your body’s telling you something — listen up.
● Spirituality: Whether it’s prayer, meditation, or tapping into ancestral wisdom, spiritual practices can help you process deep emotions and find peace when things get heavy
Find Your TRIBE: Everyone deserves a circle of people who love, support, and value them. For some, that’s found in family; for others, it means stepping outside their comfort zone. Black and brown communities have always thrived in collective spaces—whether social clubs, faith groups, fitness, or LGBTQ+ circles—where strength is found in numbers. Be intentional about building a supportive community and communicate your needs during stressful times. YES, it’s ok to let your support system know how to best support you—whether it's listening, unwinding together, or sharing good energy. And always check in with your tribe before unloading your stress—ask, “Hey, I know we’re both dealing with a lot right now, but do you have the mental space to support me in this moment?”
Protect Your PEACE: Set strong boundaries and learn to say "no" to what drains you. Distance yourself from people and things that disturb your vibe. Step back from social media when it gets overwhelming. Radical acceptance—a core idea in Dialectical Behavior Therapy (DBT),—means fully acknowledging tough situations and emotions without resisting or judging them. Accept things as they are, and stop fighting what you can’t change. Focus on your locus of control, shift your energy to what you can manage, and release those things that aren’t serving you.
Ask for HELP: Let’s be real — therapy in the Black community is still stigmatized. And even when we take that brave step to seek support, we risk being minimized, misunderstood, or stereotyped. At Charlotte Black Therapy, we understand the importance of culturally competent care. You deserve a therapist who sees you — who understands the complexities of being black or brown, queer, or both. If you can't find what you need with us, we’ll help you find the right fit elsewhere.
"Bag lady, you gon' hurt your back
Draggin' all them bags like that…
Erykah Badu wasn’t just singing a song; she was giving us a blueprint. You can’t keep dragging those bags behind you. Eventually, they'll break your back. So, take a breath, set them down, and decide what’s worth carrying. Because all you must hold onto... is you.
Pack light.