The Quiet Strength: A Reflection on Black Male Self-Care
- Dr. Sharon H. Beatty
- 2 days ago
- 1 min read
By Dr. Sharon Hazel Beatty, LCMHC / The Rose of Sharon Counseling Services
Black men carry stories that often go untold— stories of resilience, responsibility, and survival. Many have been taught to push through pain with a silent strength that the world expects but rarely understands. As I work with Black men in the therapeutic space, one truth continues to emerge:
you deserve rest, renewal, and intentional care just as much as you give strength.
Self-care is not a luxury. For Black men, it is a necessary act of preservation. It is permission to breathe. It is a reclaiming of identity beyond struggle.
Quiet Practices to Restore Peace:
Mindful Breathing & Grounding Exercises
• Box Breathing (4-4-4-4 Method): Reduces stress and stabilizes the nervous system.
• 5-4-3-2-1 Grounding Technique: Helps calm anxiety by reconnecting to the present moment.
• Scripture Breathing: Inhale a Scripture phrase (e.g., "Be still"), exhale the tension ("and know that I am God").
Gentle Movement
• Slow stretching to release stored physical tension
• Walking meditation (even 10 minutes)
• Tai Chi or Qi Gong movements for men who prefer quiet, controlled motion
Stillness-Based Self-Care Habits
• Sitting in silence for 3-5 minutes each morning
• Turning the phone on "Do Not Disturb" for selected times
• Protecting one "quiet hour" per week
• Taking slow, mindful showers focused on breathing and decompression
• Practicing gratitude reflections before bed
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