Self-Care Strategies for Black Youth Navigating Systemic Stress
“Just breathe,” they say. How do you breathe when the weight of racism, expectations and survival sits heavy on your chest? For Black youth across Canada, stress isn’t just about grades, social life or future goals. It’s also about being misunderstood in classrooms, by police, in public spaces, overlooked in healthcare and tokenized at work. It’s the tool of microaggressions, generational trauma and constantly being expected to “rise above”. That kind of pressure doesn’t just affect the mind; it lives in the body. So how do you care for yourself when you’re carrying so much? The answer isn’t always easy, but it begins with this truth: You deserve rest. You deserve joy. You deserve a space to be well even in a world that often tells you otherwise. Why self-care matters for emotional resilience: Research on race-based traumatic stress reveals that repeated racial trauma can produce symptoms similar to PTSD: chronic anxiety, hypervigilance, depression and lowered quality of life. Coping mechanisms that buffer the impact include social support, ethnic identity, mindfulness and problem focused coping strategies. Toronto based initiative, Catharsis, a culturally responsive program, showed promising results. Black youth participants reported enhanced emotional intelligence, better coping mechanisms for systemic stress and stronger overall mental health thanks to trauma-informed culturally aligned programming. Here are a few evidence informed practices rooted in mental health research and culturally responsive youth programs: Strengthen your support network Studies consistently highlight social support from family, peers and mentors as a key moderator against the negative effects of discrimination. Seek out trusted friends, community groups or cultural mentors who understand your experiences. Practice problem-focused coping Rather than avoidance, frame distress as something you can act on. Whether it’s asserting boundaries or speaking up, problem-focused coping is linked to better emotional outcomes. Cultivate ethnic pride and cultural identity A strong ethnic identity serves as a protective factor, reducing the psychological impact of racism. Cultural connection through art, music, reading or storytelling builds resilience. The weight of systemic stress is real, but so is your resilience. Research shows that when Black youth engage in culturally affirming self-care backed by community, identity affirmation and trauma awareness programming, they strengthen not just their individual mental health, but the collective well-being of their communities. You don’t just deserve care, you deserve culturally rooted equitable care, and that’s exactly what research says you need.
How Gen Z Black Canadians Are Reshaping Political Grounds
Systemic racism remains in all Canadian institutions. This includes healthcare, justice, education and employment standards. But a new generation of activists and everyday changemakers are actively confronting their inequities, building a bridge for political power and demanding accountability when it’s needed. Gen Z Black Canadians are leading a bold new wave of activism. They’re not waiting for change — they’re creating it. From organizing protests and launching businesses to developing legal tools and pushing for real representation, this generation is using their voice, vision, and values to reshape Canada. Systemic anti-Black racism in Canada is deeply rooted and institutionally reinforced. Black Canadians often encounter microaggressions and structural barriers that impact their well-being. This form of discrimination persists even as Canada publicly celebrates multiculturalism, which reveals tension between surface civil diversity and structural equity. What is systemic racism? Systemic racism isn’t always obvious, but it’s built into the rules and traditions of institutions. That’s why even if someone doesn’t mean to be racist, Black people are still treated unfairly in schools, when applying for jobs or when interacting with the police. Canada often claims to celebrate diversity, yet Black Canadians continue to face significant systemic barriers. Research has consistently shown how racism influences outcomes in healthcare, education and employment. In an article published by The Varsity titled Canada’s Public Health System Is Not Equal for All, the author explores how systemic racism plays out in everyday medical encounters. Black patients frequently report feeling dismissed, misdiagnosed or treated with suspicion when voicing their health concerns. The piece also highlights a deeper, long-standing mistrust toward the healthcare system rooted in generations of medical neglect and a persistent lack of representation within the field. Young Black Canadians are continuously using their creativity to challenge racism in bold and impactful ways. Sandy Hudson, one of the co-founders of Black Lives Matter Toronto, has been a powerful force in the fight for racial justice in Canada. In 2017, she co-founded the Black Legal Action Centre (BLAC), a non-profit organization that provides free legal aid and strategic litigation for Black Ontarians facing systemic discrimination. BLAC stands as a vital resource for challenging unfair treatment and advancing legal equity. Janaya Khan, a Black, queer, non-binary activist, public speaker and fellow co-founder of Black Lives Matter Toronto, also serves as the international ambassador for the global BLM network. They bring a unique lens to activism, one that blends political organizing with spirituality, and champions community empowerment through transformative justice, prison abolition and alternatives to policing. Together, Hudson and Khan represent two powerful examples of how Black Canadians are reshaping political landscapes from the ground up. Their work extends beyond protest—it’s about reimagining and rebuilding systems that have long marginalized Black communities. Hudson’s focus on legal reform and grassroots advocacy provides lasting support through initiatives like BLAC, while Khan brings a deeply intersectional and global perspective. Their leadership challenges conventional ideas of power and representation and redefines Canadian activism as part of a broader movement for racial, gender and social justice. Young Black Canadians aren’t just protesting. They’re also taking things to court and speaking out inside institutions. One big example is the Black class action lawsuit which is used by Black employees in the federal government who were treated unfairly, passed over for promotions and punished for speaking up. Since December 2020, the Black Class Action has aimed to fix decades of unfair treatment towards block workers in the federal government. Some of the demands are for 2.5 billion dollars in damages for Black employees passed over for promotions, a compensation fund for Black workers harmed by racism and mental stress, official government measures like establishing a separate Black category under the Employment Equity Act, and a formal apology from the prime minister and creation of a mental health fund. Unfortunately, the federal government has been pushing back. It spent nearly 8 million dollars in legal fees to fight the case. A big test came in March 2025 when a judge didn’t miss the class action certification, claiming federal workers already have other complaint systems to use. Despite the court ruling, the lawsuit is already influencing change. Now there’s better data collecting on race and more Blacks being represented at senior levels, though there’s still a small percentage overall. The Black class action Secretariat even made a complaint with the UN Human Rights Council, which brought the fight for racial justice to the international stage. Their efforts have already sparked national conversations, influenced new laws, and helped secure government funding. But they know that a real change takes more than just words — it takes action. Gen Z Black Canadians aren’t backing down until fairness and justice are a lived reality for everyone in this country.
The Journey Towards Inclusivity in Learning Environments
By: Lavanya Kathirgamanathan There has been a growing recognition of the need for inclusivity in educational settings, particularly, for Black students. To create an inclusive learning environment, a multifaceted approach is needed to address systemic barriers to learning. Promoting diversity fosters an atmosphere where all students might feel valued and looked after. Systemic barriers are institutionalized in educational systems, and often manifest in discriminatory policies and practices. One of the reasons for systemic barriers is cultural bias. Harvard and Yale University made revisions to their admission policies to diversify their student bodies. This was something that has not been looked at for almost a decade. The efforts they are taking involve outreach programs to communities that are underrepresented, scholarships to those in financial need, and a re-evaluation of their standardized testing criteria – which have historically been a disadvantage to Black students. Training programs on cultural awareness can significantly impact teachers’ abilities to support Black students. According to a study done by the American Psychological Association, culturally responsive practices can improve the academic outcomes and psychological well-being of minority students. Schools are encouraged to integrate these practices into their development programs to foster an inclusive learning environment for their students. Support networks also play important roles in the academic and social success of Black students. Support networks, like mentorship programs, can provide academic guidance and career advice. The National Black Student Union provides Black students with role models and advisors who understand their challenges. This contributes to a sense of belonging and provides emotional support. An inclusive curriculum that reflects on the history, the cultures, and the contributions of Black individuals also helps nurture a sense of belonging among Black students. Black Lives Matter at School, a curriculum reform effort, advocates for the incorporation of Black culture in standard curriculum. This initiative ensures that Black students see themselves represented within the education system. The only successful initiative implemented to create more of an inclusive environment was through the University of Toronto’s Anti-Racism and Cultural Diversity Office (ARCDO). ARCDO launched a strategy that includes anti-racism training, policy reviews, and the establishment of a program called Equity Studies. This resulted in increased awareness and action towards inclusivity within the university community. Creating an inclusive environment for Black students is an ongoing journey. By addressing systemic barriers and promoting cultural knowledge, schools can create an atmosphere where Black students feel valued and empowered to achieve their full educational potential.
Empowering The Next Generation: Black-led Tutoring Programs That Are Making a Difference
By Lavanya Kathirgamanathan Over the past few years, Black-led tutoring programs have become pivotal forces in closing the education gap for Black youth. These tutoring programs are often rooted in communication, making a profound impact on the students’ lives as they foster academic excellence. Black-led tutoring programs are designed to address challenges unique to Black students in the education system. These programs offer them a sense of belonging and cultural affirmation that often lacks in traditional educational school settings. According to The National Centre for Education Statistics, Black students are more likely to attend under-resourced schools. This can lead to lower academic achievements and higher dropout rates within the system. Tutoring programs led by Black educators and mentors provide Black students with tailored support and more encouragement regardless of the barriers they face. One such program is Harlem Children’s Zone. Harlem Children’s Zone, also known as HCZ, provides educational and social services to children and families who live in Harlem. HCZ has significantly helped students struggling with math and reading. A study conducted by Brookings Institution shows that students in this program have outperformed their peers in standardized tests, demonstrating the effectiveness of the program itself. The impact of Black-led tutoring programs goes beyond academic achievement. These programs play an important role in boosting students’ self-esteem and sense of cultural pride. When students see educators and mentors that look like them, they may have more of a positive learning experience. These recognizable educators and mentors act as role models who motivate students to succeed. This is essential in combating the negative stereotypes, challenging the low expectations often placed on Black students, and building a community for them. Education is an important tool for empowerment. When you support and expand Black-led tutoring programs, we can ensure that every Black child has an opportunity to achieve their full potential.
Celebrating Black Excellence: Annual Awards in Canada
By Lavanya Kathirgamanthan In recent years, Canada has seen a growing number of awards ceremonies dedicated to celebrating Black excellence. Not only do these awards honor the remarkable achievements of Black Canadians across various fields, but they also highlight the rich contributions of the Black community to the nation’s cultural, social, and economic landscapes. Recognizing and celebrating Black excellence fosters a sense of pride and belonging within the Black community. These awards showcase the diverse talents and accomplishments of Black Canadians, challenge stereotypes and inspire future generations. According to the Canadian Race Relations Foundation, also known as the CRRF, celebrating Black excellence helps promote inclusivity in a society where everyone can then feel valued. The Harry Jerome Awards, which is named after the Canadian track and field athlete Harry Jerome, are one of the most respected tributes honouring Black excellence in Canada. This award ceremony was established by the Black Business and Professional Association, also known as the BBPA, to celebrate the achievements Black people have made in fields such as business, athletics, arts, and community service. The Harry Jerome Awards not only recognizes individual achievements, but also highlights the collective progress of the Black community in Canada. Named after the civil rights icon Viola Desmond, who challenged racial segregation in Nova Scotia in the 1940s, The Viola Desmond Awards celebrates the accomplishments of Black women in Canada. The awards’ event, organized by Toronto Metropolitan University, honours women who have made significant contributions to their communities and professions. The event serves as an inspiration to many as it showcases the impact of Black women in driving social change. Founded by the African Canadian Cultural Society of Ontario, the African Canadian Achievement Awards, also known as ACAA, recognizes the outstanding achievements of African Canadians in various fields including education, entrepreneurship, and the arts. Celebrating Black excellence through awards and such recognitions plays an important role in fostering an inclusive and equitable society. The Harry Jerome Awards, Viola Desmond Awards, and the African Canadian Achievement Awards are just a few examples of how Canada honours the remarkable contributions of Black Canadians. These tributes are not only recognized as individual achievements, but they also inspire future generations to strive for Black excellence.
The Rise of Black Plant Enthusiasts: Gardening for The Heart and Healing
By: Lavanya Kathirgamanathan Over recent years, a growing community of Black plant enthusiasts has transformed the garden into a new space for health and healing. This trend highlights the therapeutic benefits of gardening and the increasing prominence of Black-owned plant nurseries that cater to plant communities and online platforms. Gardening offers several mental and physical health benefits, making it an ideal hobby for many people. According to a study published in the Journal Of Health Psychology, gardening can significantly lower levels of cortisol, the body’s stress hormone. Gardening can reduce stress, improve moods, and enhance overall mental well-being. When you are planting, it requires focus and patience. This can help induce calming and meditative sensations. Gardening promotes physical well-being, because it is a form of low-impact exercise that supports cardiovascular health, flexibility, and strength. Planting, weeding, and watering counts as physical activity that helps nurture a healthier lifestyle. This reduces the risk of chronic diseases such as obesity and heart disease. An increasing visibility of Black-owned plant nurseries marks the rise of plant enthusiasts. Urban Jungle, a Black-owned plant nursery in Philadelphia, has become a local favourite, and is committed to community engagement for the diverse plant selection they have. Likewise, an online community called Black Girl Florists, supports Black women in the plant care industry with network opportunities and resources. Online communities have played a vital role in the growth of Black plant enthusiasts. Instagram platforms, like Black People With Plants, shows the vibrant and diverse community of Black gardeners in tune with healthy living. These online spaces offer tips, inspiration, and a supportive environment for experienced gardeners and gardeners who are just beginning. Highlighting Black gardeners can inspire others to take up this hobby which is very beneficial to providing calmness. Representation is important and seeing people who look like themselves thriving in a garden can encourage more black individuals to explore the therapeutic benefits of plant care. This visibility can also challenge stereotypes to broaden narratives around who engages in gardening activities. The focus on Black plant enthusiasts highlights the importance of community and cultural identity. Gardening can be a way to connect to your roots, as many plants hold cultural significance and history within themselves. For example, growing traditional African plants or herbs can be a way to reconnect with ancestral practices and knowledge. The rise of Black plant enthusiasts is a testimony to the universal appeal and benefits of gardening. In spotlighting this community, we are not only celebrating its contributions to gardening, but also promoting the mental and physical benefits of gardening. Black plant enthusiasts are cultivating spaces for healing and connection.
Cultural Hotspots: Best Destinations for Black Travellers in 2024
By: Lavanya Kathirgamanathan In 2024, several destinations have stood out for their lively Black communities, historical impact, and cultural richness. Here is a guide to some of the best destinations for Black travellers this year, alongside tips for safe travel and must-visit spots. Accra, Ghana Accra is the capital of Ghana. It is one of the top destinations for Black travellers looking to connect with their roots. In 2019, Ghana invited the African diaspora back to their continent for “The Year of Return, Ghana 2019,” a program that celebrated the resilience of victims in the Transatlantic slave trade who were scattered and displaced through North America, South America, Europe, Asia, and the Caribbean. This initiative continues to attract visitors years later. Accra offers a variety of travel experiences, such as those involving its vibrant art scenes, along with opportunities for sightseeing in Cape Coast, which is approximately two hours away. New Orleans, Louisiana, U.S.A New Orleans is deeply rooted in African American history. The city is known for its jazz music scene, Creole cuisine, and vibrant festivals. When visiting New Orleans, exploring the historic Treme neighbourhood, the oldest African American neighbourhood in the United States, is highly recommended. For a taste of local culture, attend the annual Essence Festival, which celebrates Black music and culture. Essence festival happens annually during the Fourth of July weekend. Salvador, Brazil Referred to as the “Black Rome,” Salvador is famous for its Afro-Brazilian culture and cuisine, and capoeira, an Afro-Brazilian martial art. The city’s historic Pelourinho district is known for its colonial architecture and vibrant street performances. A visit to the Afro-Brazilian Museum offers a look into the African heritage of the region. The museum offers a look into the African heritage of the region. Tips for Safe Travel Research the city: Understand their cultural norms and the history of the destinations that you visit Stay connected: Keep in touch with family and friends and share your travel plans Health precautions: Make sure you have the necessary vaccinations and travel insurance. Be mindful of local health advisories and food safety rules. Support local businesses: Shop ‘til you drop with black-owned businesses and tour to support the community economically!
Cultural Festivals: Celebrating Black Heritage Around the World
By Lavanya Kathirgamanathan Exploring the rich tapestry of Black heritage through cultural festivals brings a unique experience of vibrant traditions and history. These celebrations that take place across the globe, from Africa to the Americas, play an important role in fostering cultural pride and unity, preserving traditions, and promoting cultural awareness. Let’s delve into some of the most notable festivals celebrating Black heritage. Caribana: Toronto, Ontario Held annually in Toronto, Caribana is one of North America’s largest cultural festivals celebrating Caribbean culture. Caribana originated in 1967 to celebrate Canada’s centennial year, and has attracted millions of attendees since. It commemorates the Caribbean community’s rich traditions featuring vibrant parades, elaborate costumes, and pulsating soca and calypso music. Afropunk Festival: Brooklyn, USA Afropunk Festival was founded in 2005. It is a cultural movement that celebrates Black creativity in music, fashion, and art. Afropunk Festival has expanded globally to reach cities like London and Johannesburg. This festival is known for its diversity of music, inclusive atmosphere, and the message it brings across. It is a haven for Black artists and attendees to be themselves and express their identities. Fête De La Musique: Bamako, Mali Mali’s Fete De La Musique is a celebration of music that highlights the country’s rich heritage. Bamako, Mali’s capital, transforms itself into a stage for traditional and contemporary African music performances. This festival is essential for preserving the city’s musical traditions and introducing new audiences to the country’s cultural heritage. Cape Town International Jazz Festival: Cape Town, South Africa The Cape Town International Jazz Festival is a premier event that celebrates the influence of jazz music on Black culture. Known as Africa’s grand gathering, the festival attracts international artists and jazz enthusiasts alike. It serves as a bridge that connects different cultures through the universal language of music. These festivals are not just celebrations. They’re cultural milestones that offer deep insights into Black history and identity. For example, Caribana roots back to liberation celebrations in the Caribbean, and Afropunk challenges stereotypes and promotes a progressive vision of Black culture. Celebrating Black heritage through cultural festivals is important for several reasons. Firstly, it fosters cultural pride and unity allowing individuals to connect with history and traditions. Secondly, these festivals play a crucial role in preserving cultural practices to educate wider audiences about the richness of Black heritage. Lastly, they promote cultural awareness, which breaks down barriers and encourages understanding among diverse communities. Black heritage serves as a vibrant reminder of the rich history and the contributions of Black communities worldwide. These festivals offer space for celebration, reflection, and connection.
Black Culinary Innovators: Redefining Gourmet Cuisine
By Lavanya Kathirgamanathan Black chefs and food entrepreneurs have significantly influenced the gourmet cuisine landscape. These entrepreneurs have infused traditional flavours into their dishes through the use of innovative techniques, to tell a cultural narrative that redefines what the general public considers gourmet food. Their cooking celebrates the rich heritage of Black culinary talent and encourages a future generation of chefs to embrace their identities. Black culinary innovators are often curious about traditional recipes passed down to them through generations. These recipes are not just instructions that allow them to make the food. They also contain knowledge about history, culture, and community. Chef Eduardo Jordan, the owner of JuneBaby in Seattle, Washington, has received acclaim for his modern take on soul food in the South. Jordan’s food pays homage to his heritage while he also adds a contemporary touch to his dishes, like his smoked turkey and collard greens with cornbread. To read more on his journey and how his work captivates the modern palette, here is an interview Jordan did with the Eater. Similarly, Mashama Bailey, an executive chef of The Gray in Savannah, Georgia, blends southern flavours with the global influences around her. Bailey’s innovative approach to food has earned her various awards, including a James Beard Award. Her menu reflects her ability to transform classic recipes into gourmet masterpieces, such as her foie gras with grits. The new wave of Black culinary talent brings fresh perspectives and more innovative techniques to gourmet cuisine. Kwame Onwuachi has been a prominent figure in the culinary world. Onuwuachi is known for his critically acclaimed memoir Notes From a Young Black Chef. His cuisine is a vibrant fusion of his Nigerian roots and the French training he received — resulting in dishes like egusi soup with smoked Goat and jollof rice with blackened chicken. Similarly, Travel Bristol Joseph, co-owner and executive pastry chef of Emmer & Rye in Austin, Texas, has been recognized for his original desserts, which combine traditional Caribbean flavours with modern techniques. His coconut panna cotta with tropical fruit and tapioca pearls exemplifies his ability to elevate familiar ingredients to gourmet status food. Signature dishes, characterized by flavour and presentation, are critical to any chef’s individuality. Gregory Gourdet, a former Top Chef finalist and the chef-owner of Kann in Portland, Oregon, is well-known for his creative use of Haitian ingredients in his dishes. His jerk chicken with mango salsa and plantain chips is a perfect example of how traditional Caribbean flavours can be transformed into gourmet cuisine. Recognizing and celebrating Black chefs and food entrepreneurs is essential for several reasons. Firstly, it highlights the cultural contributions of Black communities to the rich diversity and creativity that define gourmet cuisine today. Secondly, it inspires future generations of chefs by providing them with role models who have broken barriers and achieved success in a competitive field. Finally, celebrating Black culinary talent fosters a more inclusive and equitable food industry. By shining a spotlight on these visionaries, we encourage a broader appreciation of different culinary traditions and challenge the often Eurocentric definition of gourmet cuisine.
Black Innovators in Tech: Bridging the Digital Divide
By Lavanya Kathirgamanathan Black tech entrepreneurs and innovators are making significant strides by creating ground-breaking technologies and solutions that positively impact their communities and advance the digital field. Highlighting their achievements is crucial to not only celebrate the contributions that Black professionals have made to society, but to also provide inspiration and role models for future generations of tech professionals. One innovator, Kimberly Bryant, founded Black Girls CODE, a non-profit organization to teach girls of colour about computer programming and technology. Black Girls CODE has introduced thousands of girls to the tech world through various workshops, hackathons, and summer camp sessions. Bryant’s work addresses the underrepresentation of Black women in technology and provides them with the skills and confidence needed to pursue careers within the field. Her efforts have been recognized by Forbes in 2018, when she was named as one of the top 50 women in tech. Another notable figure is Tristan Walker, the founder of Walker & Company brands. This company designs health and beauty products catered to people of colour. Walker’s tech-driven approach to solving common grooming issues faced by Black men, led to the development of a shaving system called Bevel. This shaving system is designed to prevent razor bumps and irritation. Walker not only filled a significant market gap and also set a new standard for inclusivity in product design by leveraging technology to create products that address the unique needs of the Black community. Arlen Hamilton is the founder and managing partner of a venture capital firm called Backstage Capital. This firm invests in start-ups led by underrepresented founders, including Black entrepreneurs, women, and LGBTQ+ individuals. Founded in 2015, Backstage Capital has invested over $10 million in more than 100 companies. Hamilton’s work is to provide much-needed funding and support to Black innovators. These examples demonstrate the profound impact that Black innovators in tech can have on the industry and the community as a whole. Their work advances technology and also addresses specific challenges faced by the Black community. Highlighting the achievements of Black tech entrepreneurs is important for several reasons. It challenges the stereotypes and biases that exist within the tech industry and provides aspiring technologists with role models. By celebrating innovators, we can inspire the next generation of Black technologists and ensure the tech industry becomes more representative of the diverse world it serves.