Advice to help you live your healthiest life, covering fitness, nutrition, mental health, self-care and much more.
Feb 20, 2026
This blog post was written by Dalhousie Medical School students Olamide Okedara and MacKayla Williams, with editing by Dr. Lisa Dennis, Kate McKesey and Jenelle Gowie (Co-president of the Black Medical Students’ Association) & Eva-Brenda Bandyayera (Co-president of the Black Medical Students’ Association).
Mental health reflects our overall psychological well-being. This includes our capacity to handle life’s challenges, participate in daily activities and connect in meaningful ways with the people around us. It exists on a spectrum that is unique to each person and can change over time.
It’s normal to experience times when life is busy or hard, leaving you feeling overwhelmed, tired or burnt out.
For Black individuals, these feelings can worsen due to microaggression, discrimination and anti-Black racism. Although mental health struggles are not a sign of weakness, there can be the belief in Black communities that strength means always appearing resilient and never showing sadness or struggle.
Racism affects health
Black communities experience higher levels of mental health stress than the general population. This is not biology – it’s a reflection of the long-term effects of systemic racism, discrimination, economic disadvantage and intergenerational trauma. Living with these pressures over time can affect your well-being, creating a cycle where mental and physical illnesses reinforce each other, leading to poorer overall health. Researchers call this the “weathering hypothesis,” where repeated exposure to racism and chronic stress can speed up aging.
Being constantly stressed disrupts how your body functions, putting you more at risk for chronic illness and long-term health decline. Structural inequities also shape how people access healthcare. If you’ve had a negative or traumatic healthcare experience (either lived or learned), you may put off seeking care – especially mental health care – which can delay treatment, interrupt care and worsen outcomes. You may face even more barriers due to overlapping identities such as gender, income, age, sexual orientation and immigration status which interact and intensify vulnerability.
To help address these disparities, many initiatives now take a whole-person approach to health, recognizing that care must include both physical and psychosocial support. Culturally inclusive, community-informed care can reduce the layered effects of stress, stigma and disengagement that disproportionately impact Black patients.
Prioritize your mental health
It’s important to recognize that mental health and mental illness are different. Mental illness involves changes in how you think, feel, or act that cause distress and make it difficult to work, study or socialize. Building healthy habits and learning how to manage stress can help support your daily functioning, prevent progression to mental illness and boost your overall health. Talk to a professional to learn healthy coping strategies – don’t wait until things get worse to seek help.
There are lots you can do to handle difficult times. The following tips can help empower you to create a thriving environment for yourself:
Daily physical activity: Regular exercise can reduce stress and improve your mood. Look for free or low-cost community programs available in Nova Scotia. Even making simple lifestyle changes, such as walking to work or school, supports good mental health.
Sleep hygiene: Sleep is important for mood regulation and mental health. Try to aim for 7-9 hours each night. To help reach that goal, minimize screen time before bed, create a relaxing bedtime routine, and make sure your bedroom is dark. If you have concerns, speak with your doctor and discuss the possibility of a sleep study.
Nutrition: Eat plenty of fruits, vegetables, proteins, and whole grains to promote good health and feel energized. Not only does your body benefit from good nutrition, but also your brain and mood. Try creating healthy meals each week and limit your intake of sugar and processed food. Remember, balance is key!
Prioritize self-care: People are busy, which makes it hard to make time for self-care. Set aside time throughout the week for self-care and recovery. Even taking a few minutes for yourself can make a positive impact.
Community connections: Becoming involved with your community can foster a sense of belonging and build connections with peers who share similar experiences. Take part in community gatherings and cultural events that celebrate Black culture. Not only does this create opportunities for peer support, but it also strengthens your cultural identity.
Seek culturally competent services: You can access mental health support proactively – don’t wait until your condition progresses. The Nova Scotia Brotherhood and Sisterhood clinics are great community clinics with Black providers offering culturally-competent physical and mental health services for Black Nova Scotians.
Finding competent services and Black providers in Nova Scotia can be difficult. Check out these additional resources:
Helpful resources
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