Navigating Work Stress & Racism: How Therapy Supports BIPOC Men in Their Careers
Work can be stressful for anyone, but for many Black, Indigenous, and People of Color (BIPOC) men, the pressure is often even greater. Navigating workplace stress is already challenging, but when combined with the weight of racism and discrimination, it can become overwhelming. BIPOC men often face unique challenges in their careers, and these struggles can impact their mental health, well-being, and job performance.
In this blog, we’ll explore the ways that work stress and racism affect BIPOC men in the workplace, how men’s therapy in Detroit & across Michigan can provide much-needed support, and the tools that can help them cope with the challenges they face.
The Reality of Work Stress for BIPOC Men
Work stress is a common issue for many people, but for BIPOC men, it can feel like an uphill battle. The expectations placed on them at work, the pressure to succeed, and the constant fear of being treated unfairly can all contribute to heightened stress levels. But it’s not just the typical work stress that makes things harder for BIPOC men—it’s the added burden of racism and microaggressions that often go unnoticed or unaddressed.
The Effects of Racism in the Workplace
Racism in the workplace can take many forms, ranging from blatant discrimination to more subtle, insidious behaviors. For BIPOC men, experiencing racism at work can be deeply challenging, impacting both their mental health and career progression. While overt acts of racism are easier to identify, the more subtle forms of discrimination, such as microaggressions, are often harder to detect but can be just as harmful. These subtle forms of racism build up over time, leading to significant emotional and psychological tolls. Below, we’ll explore how racism manifests in the workplace and the specific ways it affects BIPOC men’s careers.
1. Assumptions About Intelligence or Abilities
One of the most common microaggressions that BIPOC men experience in the workplace is assumptions about their intelligence or abilities. These assumptions are often based on racial stereotypes, leading to unfair expectations and treatment. A BIPOC man may be asked to take on additional tasks, not because he is the best fit for the job, but because colleagues assume he has the necessary skills simply because of his race.
For example, a BIPOC employee might be asked to take on “extra work” or be tasked with certain duties (like mentoring others or dealing with sensitive issues) because it is assumed that he can handle it better, even if there are others with similar qualifications. This is a form of tokenism, where the employee is expected to represent an entire group of people, often with little regard for their individual preferences, expertise, or workload. Over time, this can lead to feelings of resentment, frustration, and burnout, as BIPOC men may feel that their competencies are being constantly tested or taken for granted. Furthermore, when they perform the tasks well, it may be overlooked or dismissed as simply meeting expectations, while their white colleagues may be praised or recognized for the same work.
2. Stereotyping
Stereotyping is another significant way that racism impacts BIPOC men in the workplace. Often, these stereotypes are based on deeply ingrained racial biases that perpetuate harmful, generalized beliefs about individuals of certain racial backgrounds. These stereotypes can lead to unfair treatment and set unrealistic expectations for BIPOC employees.
For instance, a BIPOC man might be stereotyped as being "too aggressive" or "too passive" based on how his race is perceived. If he speaks assertively, he may be labeled as “angry” or “intimidating,” while a white colleague who exhibits the same behavior might be considered “confident” or “strong-willed.” Alternatively, if a BIPOC man is quiet or reserved, he might be misjudged as uninterested, lazy, or unmotivated, while his white peers may be afforded the benefit of the doubt that their quiet demeanor reflects "thoughtfulness" or "focus."
These stereotypes create an environment where BIPOC men must constantly navigate preconceived notions that influence how they are perceived and treated. The pressure to combat these stereotypes can be exhausting and may lead to feelings of inadequacy or frustration, as they must work harder to be seen for their actual skills and abilities, rather than being judged based on their race.
3. Exclusion from Important Conversations, Meetings, or Social Events
Exclusion is another painful form of racism that many BIPOC men face in the workplace. Being excluded from important conversations, meetings, or social gatherings can create a sense of isolation and alienation. While subtle, these actions can significantly impact BIPOC men’s ability to succeed in the workplace, as they miss out on important information, opportunities for growth, and relationship-building with colleagues.
For example, a BIPOC man might be left out of a lunch or social gathering after work, or colleagues may hold conversations or meetings where he is not included. While these exclusions might seem harmless or accidental to others, they reflect a deep-rooted racial bias that sees the individual as an outsider or less valued. Over time, exclusion leads to a lack of visibility, which directly impacts career advancement. If a BIPOC man is not included in informal conversations about new projects or future promotions, he may not be aware of opportunities that could further his career.
Additionally, exclusion from meetings where important decisions are being made may leave BIPOC employees feeling overlooked or devalued. The exclusion from social gatherings and professional conversations can take an emotional toll, leading to decreased job satisfaction, lower morale, and a sense of disconnection from the company culture. It’s hard to feel included or valued in a workplace where one’s presence is often overlooked or dismissed.
4. Disrespectful Comments About Appearance, Accent, or Background
Perhaps one of the most hurtful forms of racism in the workplace comes in the form of disrespectful comments about a BIPOC man’s appearance, accent, or background. These comments are often based on ignorance or racial stereotypes, and while they may be framed as jokes or casual remarks, they can have lasting emotional consequences.
For example, a BIPOC man may hear comments about his hair, skin color, or clothing choices, which are often based on racial stereotypes. He might be told that he “doesn’t look professional” because of his traditional attire or that his hairstyle is “unprofessional” because it does not conform to mainstream expectations. These comments create an environment where BIPOC men feel like they have to constantly justify their appearance and downplay their cultural identity to fit in. They may feel pressure to conform to Eurocentric beauty standards or to hide their cultural heritage to avoid being judged or ridiculed. This is known as “code-switching,” where individuals adjust their speech, behavior, or appearance to align with what is seen as socially acceptable or professional.
Similarly, BIPOC men with accents may be judged or mocked for how they speak, even though their accents are an integral part of their identity. Comments like, “I can’t understand you” or “Your accent sounds funny” contribute to a sense of inferiority and embarrassment. These experiences can lead to anxiety, low self-esteem, and a sense of disconnection from others in the workplace.
These experiences of racism can create an environment of constant stress and tension, making it hard for BIPOC men to perform their best or feel comfortable at work.
The Pressure to Overperform
Another issue that many BIPOC men face is the pressure to overperform. In many workplaces, BIPOC men often feel the need to work harder than their white colleagues to prove themselves. This might be because they feel they are constantly being judged, or they believe that they have to “earn” respect. This pressure can lead to burnout, exhaustion, and feelings of inadequacy, even if their work is high-quality.
Imposter Syndrome
Imposter syndrome is a common experience among BIPOC professionals, particularly in industries where they are underrepresented. This is when a person feels like they don’t belong or that they aren’t qualified for their job, even though they are. BIPOC men who experience imposter syndrome may feel like they have to work extra hard to fit in or prove themselves. This can lead to anxiety, depression, and overall dissatisfaction with their careers.
How Men’s Counseling Can Help
Men’s counseling provides a safe space where BIPOC men can talk about the stresses they face at work, including issues of racism and discrimination. Having a trained therapist for men to listen, validate feelings, and offer strategies for coping can make a big difference in a person’s ability to manage workplace challenges.
Addressing the Emotional Toll of Racism
One of the most important ways therapy helps BIPOC men is by addressing the emotional toll that racism takes on their mental health. The constant experience of discrimination, microaggressions, and exclusion can cause feelings of frustration, sadness, anger, and isolation. Therapy for men helps men work through these emotions in a healthy way.
Therapists for men can teach BIPOC men to identify and express their emotions, which is a crucial step in managing stress. Sometimes, just talking about a challenging experience can help people feel understood and less alone. A therapist can also help clients understand the ways that racism affects their self-esteem and mental health, empowering them to build stronger coping mechanisms and emotional resilience.
Building Coping Strategies for Work Stress
Work stress is inevitable, but therapy can help men develop healthier ways of dealing with it. Rather than turning to unhealthy coping mechanisms like substance abuse, withdrawal, or anger, therapy offers strategies that can help men deal with stress in more constructive ways.
Therapists often use techniques like Cognitive Behavioral Therapy (CBT), mindfulness, and relaxation exercises to help clients manage anxiety and stress. CBT is particularly helpful in addressing negative thought patterns, which is essential when dealing with work stress or imposter syndrome. For example, a therapist might help a BIPOC man identify the negative thought that “I’m not good enough for this job,” and reframe it to something more realistic, like “I have the skills and qualifications for this role, and I’m capable of doing it well.”
Addressing Imposter Syndrome
Imposter syndrome can make it hard for BIPOC men to succeed at work. Therapy can help them recognize and challenge these negative thoughts. A therapist for men can guide men in identifying the triggers that cause feelings of inadequacy, and then work with them to reframe those thoughts in a healthier, more positive way.
One important tool is affirmation. A therapist may encourage BIPOC men to remind themselves of their successes, skills, and unique qualifications regularly. Recognizing their worth can combat imposter syndrome and boost confidence in their abilities.
Navigating Workplace Boundaries
In therapy, BIPOC men can also learn how to establish and maintain boundaries at work. Setting healthy boundaries is important in preventing burnout and protecting mental health. For example, learning how to say “no” when overwhelmed or requesting support when dealing with microaggressions can make a huge difference in maintaining well-being at work. Therapists help men build these skills, which leads to a healthier work-life balance.
Practical Coping Strategies
Men’s counseling provides men with practical tools for coping with the challenges they face at work. Here are a few strategies that can help BIPOC men manage stress and navigate racism in their careers:
Mindfulness Techniques
Mindfulness exercises can help men stay present and calm in stressful situations. Simple techniques like deep breathing or meditation can reduce feelings of anxiety or anger. For example, if a BIPOC man feels frustrated after a microaggression at work, he can use deep breathing to reset his emotions and avoid reacting impulsively. Over time, mindfulness helps build emotional resilience, making it easier to stay focused and grounded.
Journaling
Journaling can be a powerful way to process emotions and track progress. BIPOC men can use journaling to reflect on their daily experiences, including their successes and struggles at work. Writing about a challenging interaction with a colleague or a difficult day can help men release built-up stress and gain perspective on the situation. Journaling can also help identify patterns, such as recurring microaggressions, that might be affecting their mental health.
Support Systems
Therapists also encourage the importance of having a strong support system outside of work. Connecting with friends, family, or colleagues who understand the challenges of being a BIPOC man in the workplace can be comforting. Support groups for BIPOC professionals can also offer a safe space to share experiences and find community. Talking to others who face similar challenges can help men feel less isolated and more empowered to speak out against discrimination.
Self-Care
Therapists often stress the importance of self-care in managing work stress. Taking time to relax, rest, and engage in activities that bring joy can help reduce anxiety and recharge mental energy. Whether it’s exercising, listening to music, or spending time with loved ones, self-care is an essential part of managing stress and preventing burnout.
BIPOC men face unique challenges in the workplace, from work stress and imposter syndrome to the emotional toll of racism. These pressures can take a significant toll on mental health, but therapy provides a valuable space for processing emotions, learning coping strategies, and building resilience. By recognizing the impact of work stress and racism, BIPOC men can begin to seek the support they need to succeed in their careers and protect their mental health. Men’s counseling can offer the tools to navigate these challenges, build confidence, and improve overall well-being.
If you or someone you know is struggling with work stress or racism in the workplace, it’s important to reach out for help. Therapy is a powerful tool for finding balance, reducing anxiety, and gaining the confidence needed to thrive in a challenging environment. You don’t have to navigate these obstacles alone—support is available, and help is just a phone call away.
You Deserve Support at Work and Beyond—Try Men’s Counseling in Detroit & Across Michigan
The pressure to succeed shouldn’t come at the cost of your peace of mind. At Embodied Wellness, PLLC, we offer men’s counseling in Detroit & across Michigan for BIPOC men navigating the stress of work, racism, imposter syndrome, and burnout. Whether you’re feeling shut down, overwhelmed, or like you're constantly code-switching to keep up, therapy offers space to breathe, unpack what you’re carrying, and start setting boundaries that protect your well-being. You don’t have to push through it alone—real support can help you reconnect with your confidence and sense of self.
Our approach is trauma-informed, culturally responsive, and grounded in the realities BIPOC men face in the workplace. We get how exhausting it is to overperform, hold it all in, and try to prove your worth every single day. Therapy isn’t about fixing you—it’s about making space for you. You deserve support that understands the pressures you face and helps you move through them with strength and clarity. Take the next step toward healing today:
Be matched with one of our therapist for men in Michigan
Stop carrying the weight of it all alone—your peace matters too.
Additional Virtual Therapy Services in Michigan
At Embodied Wellness, PLLC we offer a variety of holistic treatment services besides men’s counseling that can be beneficial for adults and teens with anxiety, depression, and OCD. We specialize in EMDR, Somatic therapy, Somatic Experiencing, Internal Family Systems, and DBT for trauma. We also specialize in CBT, ERP and Empath Counseling. We offer online therapy in Michigan. Start overcoming your trauma today by visiting our Detroit-based practice. We also have low-cost therapy options available!
About the Author:
Sarah Rollins, LMSW, SEP, is the founder of Embodied Wellness, PLLC—a group therapy practice offering compassionate, trauma-informed care, including men’s counseling in Detroit & across Michigan. While Sarah isn’t solely a therapist for men, her team includes clinicians who specialize in supporting BIPOC men through workplace stress, racial trauma, burnout, and the emotional toll of navigating careers in predominantly white spaces. Using evidence-based approaches like EMDR, somatic therapy, and Internal Family Systems (IFS), Sarah and her team help clients process the impact of discrimination, code-switching, and internalized pressure. At Embodied Wellness, the focus is on creating a safe, culturally responsive space where men can be heard, respected, and supported—on their own terms.