The Silent Stressors High-Achieving Black Women Face in the Workplace

Being a high achiever often comes with endless expectations from others. People see your polished presentations, flawless reports, and consistent wins and assume it’s all smooth sailing. What they don’t see is what happens behind the scenes, late nights hunched over your laptop, rewriting the same paragraph ten times to ensure it’s perfect. They don’t see the mornings when you wake up with a tight knot in your stomach, replaying yesterday’s meeting in your mind, wondering if you said the wrong thing. Or the exhaustion that creeps into your bones after weeks of giving more than you have to spare, just to prove that you belong.

For Black women in the workplace, these challenges are amplified by the silent stressors we carry daily. Many of us have internalised the need to project an image of perfection, even when we’re struggling. For a long time, that was me. I was the dependable one, the go-to for my team, the one who never showed cracks. But behind that façade, I was running on empty.

I remember one moment vividly. It was a Thursday afternoon, and I was sitting at my desk, staring at my inbox filled with urgent emails. My chest felt tight, my head was pounding, and I realised I hadn’t eaten since breakfast. A colleague walked by and casually said, “You’re always so on top of things. I don’t know how you do it.” I smiled, as always, but inside, I felt like screaming. I wanted to tell her I wasn’t “on top of things.” I was drowning.

When the stress and overwhelm finally caught up to me, I burned out completely. People around me assumed I would bounce back like I always did, but this time was different. I couldn’t keep carrying the weight of everyone’s expectations, including my own. So, I made the hardest but most necessary decision: I stopped. I took a step back, reassessed my life, and began the journey to reclaim my peace.

This blog shines a light on stress management for Black women and the hidden challenges we face in the workplace. Addressing these issues is key to creating healthier, more fulfilling careers. I understand because I’ve been there, too.

The Weight of Representation - Carrying More Than Just Your Work

If you’re one of the few or the only Black women in the workplace, you know how isolating it can feel. You’re not just representing yourself; you’re often seen as the representative for your entire race. Whether it’s being asked for your input on DEI matters or feeling like your work carries the weight of disproving harmful stereotypes, the pressure is always on.

Every task becomes a high-stakes project. Ensuring there’s no room for error often means revising endlessly, at the expense of your mental and physical well-being. Meanwhile, your colleagues might throw something together, hand it in, and move on without a second thought.

This burden of representation creates an invisible layer of stress that others may never notice, but we feel deeply. Over time, it takes a toll on our confidence, energy, and health.

Microaggressions and Their Hidden Toll

Microaggressions are subtle yet impactful reminders that we don’t fully belong. They’re the passing comments or actions that leave a sting, even if we can’t always articulate why. Like the time I was told, “You’re too direct; you should soften your approach,” while watching colleagues praised for their assertiveness. It’s a fine line to navigate advocating for yourself without triggering the “angry Black woman” stereotype. The emotional labour of walking this tightrope is exhausting, and the toll it takes often goes unseen.

Then there are the more blatant moments, like when Black women in corporate attire are mistaken for cleaners or when their contributions are overlooked entirely. These moments are not just frustrating, they’re demoralising. But we often feel like we have to swallow our emotions because addressing these microaggressions could backfire.

The constant vigilance and emotional labour of navigating these situations are draining. And while we can’t control the actions of others, we can choose how to protect our peace and decide when and how to respond.

 Breaking Free from the Superwoman Myth

Somehow, society handed high-achieving Black women the “superwoman” cape without asking if we wanted it. We’re expected to be strong, resilient, and able to handle everything that comes our way. But that expectation doesn’t allow us to show vulnerability and it’s a heavy burden to carry.

Many of us have internalised the idea that we must “work twice as hard to get half as much.” It’s been drilled into us for so long that it feels like the only way to succeed. As a result, we take on extra tasks, say yes to every request, and stretch ourselves thin because we don’t want to be seen as incapable.

But this cycle isn’t sustainable. Saying no, asking for help, and delegating tasks aren’t signs of weakness. Dropping the superwoman cape is a radical act of reclaiming your time and energy.

Lack of Recognition and Overlooked Contributions

Here’s a reality that many Black women in the workplace know all too well: you can be the backbone of your team, carrying the workload and the emotional labour, and still feel invisible. Your contributions are often overlooked or taken for granted, leaving you wondering what more you have to do to be seen.

This lack of recognition creates frustration and resentment, especially when others get credit for your hard work or when your achievements are dismissed during reviews. It’s disheartening and it can lead to burnout.

The solution? Advocate for yourself unapologetically. Document your wins, no matter how small they seem. When review time comes, bring the receipts. Your work matters, and it’s time others see it, too.

 Strategies for Stress Management for Black Women in the Workplace

Addressing these stressors isn’t easy. Here are some actionable steps to help you protect your peace and navigate the workplace with confidence:

• Set Boundaries Without Guilt

  
  

  Saying no doesn’t mean you’re incapable, it means you’re prioritising your well-being. Communicate your limits clearly and stick to them. For example, let colleagues know when you’re unavailable for non-urgent tasks by blocking off time for focused work.

• Practice the Graceful Exit Strategy

  
  

  Reassess your workload and delegate or delay tasks that don’t align with your priorities. Show accountability by proactively discussing timelines and expectations with your manager.

• Build a Support Network

  
  

  Connect with peers, mentors, or communities that understand your experiences. A strong network can provide validation and advice during tough times.

• Prioritise Mental Health

  
  

  Therapy, coaching, or mindfulness practices can help you process stress and build resilience. Apps like Calm or Headspace can be a great start.

• Document Your Achievements

  
  

  Track your contributions and successes to use as evidence during reviews or promotions.

The silent stressors Black women in the workplace face can feel overwhelming but ignoring them comes at a cost. The body keeps score, and unchecked stress can lead to burnout and health issues.

But it doesn’t have to be this way. By addressing these challenges head-on, you can create a healthier, more sustainable career that doesn’t compromise your well-being. You deserve workplaces where you can thrive without sacrificing your peace.

Have you experienced these silent stressors in your workplace?

Share your thoughts in the comments or reach out to me directly. If you’re ready to prioritise your well-being while excelling in your career, my From Stressed to Steady 1:1 coaching service are here to help. Let’s reclaim your time, energy, and attention so you can step into your true worth.