4 Ways to Cope with Minority Stress at Work
If you identify as a minority, then most likely you have experienced stress while at work because of that minority status.Minority stress is a phenomenon in which you experience stress as a direct result of belonging to a minority group. Of course, everyone experiences stress with their jobs at some point. However, the problem with minority is stress is two-fold.Number on is that it reinforces a sense of “otherness”—that, somehow, you don’t belong. And number two is that minority stress makes life harder and can lead you to cope in unhealthy ways.It’s a real problem, but there are real solutions for coping with work-related minority stress.
1. Establish Support Systems
Firstly, it’s vital to seek out or create support systems for yourself at work. These can include fellow employees, team members, even supervisors. Most importantly, your support system ought to be people with whom you feel comfortable and safe—and are also affirming.Additionally, look for professional groups in your field that are meant specifically to support the minority’s career success. Professional groups can be helpful not just for finding affirmation and emotional support. They can also be excellent networking opportunities to advance your career.In both of these instances, try to identify mentors with whom you can turn to for advice. A mentor will understand what you are going through and be able to provide much-needed encouragement.
2. Develop a Positive Self-Image
People who struggle with minority stress at work may also have trouble with their own self-image. Instead, turn the tables and work towards fostering a positive identity.For instance, study history and understand the cultural background of your group. It can offer insight into who you are and be incredibly helpful.One problem that plagues minority groups in the workplace is the issue of “imposter syndrome.” This is the belief that somehow they didn’t earn their position and are unqualified to be there. Also, they are afraid that they will be found out.Turn this thinking on its head. Ask yourself why you are having these thoughts. Again, a mentor can be a great source of external validation and encouragement.
3. Avoid Minimizing Triggers
At work, it can be tempting to minimize triggers or try to brush them aside. Yet, doing so only compounds the issue.Rather, own that you are having an emotional reaction—validate yourself by acknowledging your thoughts and feelings. Also, explore what justifies those emotions.As a society, generally speaking, we tend to minimize our emotions. Do your best not to fall into that trap. Otherwise, they will build up inside you and eventually come out in the form of unhealthy coping mechanisms.
4. Be Proactive
When you observe triggers to minority stress in the workplace, speak up if you feel comfortable. Have a professional conversation about the issue with coworkers.If there is a situation that requires intervention, work through your organizations Human Resources structure.Federal law protects discrimination for many minority groups, and yet we are not there yet for everybody. Check your organization’s policies and be as informed as possible.
Professional Support for Minority Stress at Work
If you are experiencing work-related minority stress, please get professional support. A therapist who specializes in minority stress will be understanding and compassionate.They can provide a safe place for you to not simply vent but to affirm your truth and perspective. Plus, you will be able to work together to find healthy ways to cope with stress too. Unfortunately, minority stress at work affects many people. It’s not simply an inconvenience. The problem is that minority stress, in general, creates a climate not conducive to safety and respect.After all, most people spend the majority of their waking hours at work. Therefore, minority stress is a burden they must face constantly.—Consider the above tips for coping with minority stress, and don’t hesitate to contact me if you’d like supporting facing your own struggles regarding minority stress - diversity, equity & inclusion consulting can really help you.