Breaking the Silence: Suicide Awareness in Black Women
September is Suicide Prevention Awareness Month, which makes it the perfect time to talk openly about an issue that touches every community. As a therapist working primarily with Black women, I know this conversation is both urgent and overdue. Many of the women I serve have experienced suicidal thoughts, and what I’ve learned is that suicide isn’t as much about wanting to die as it is about wanting the pain to stop.
*Note: Please bear with me as I include some statistics and citations throughout this post. I promise this isn’t a research paper; I just want to make sure the information is accurate and pulled from reliable sources. ;)
The Reality Behind the Numbers
While the suicide rates among non-Black women have historically been higher, the rates for Black women have been steadily increasing. Relatively new research by scientists at Columbia University Mailman School of Public Health (2023), found that suicide rates among Black women have increased from 1.9 to 4.9 per 100,000 between 1999 and 2020.
Key drivers include:
Cultural stigma. In many of our communities, mental health is still whispered about or ignored altogether. The belief that we should “pray it away” or “stay strong” can keep women from seeking out mental health resources until they feel trapped. (Pederson et al., 2022)
Systemic inequities. Racism, colorism, economic hardship, and unequal access to healthcare create daily stressors that compound over time. (Goodwill, 2024)
Invisible labor. Many Black women carry the weight of families, careers, and expectations to be endlessly resilient. This “strong Black woman” or “matriarch of the family” narrative leaves little room for vulnerability. (Benson, 2021)
When these pressures stack up, hopelessness can creep in. And hopelessness, not a lack of love for life, can be one of the main drivers of suicide. (Wolfe et al., 2017)
Movement as Medicine
Physical movement is one of the most underused yet powerful tools for improving mood and protecting mental health. Regular exercise, whether it’s a brisk walk, dancing to your favorite playlist, playing a sport, or practicing yoga, can:
Trigger the release of endorphins and serotonin, chemicals that elevate mood.
Reduce stress hormones like cortisol, helping regulate the body’s stress response.
Provide a sense of accomplishment and control, even when life feels chaotic.
(Noetel et al., 2024)
You don’t need a gym membership. Just a simple fifteen minutes of movement (stretching, dancing in your living room, or a short walk) can shift your emotional state and remind you that your body is alive and capable.
Food Is Your Mind’s Fuel
Now, I don’t profess to be a nutritionist or food health expert of any sort, but I do understand the role our gut plays in both our physical and mental health.
Our gut and our brain are in constant conversation, and that dialogue has a powerful impact on mood. Research highlighted by McLean Hospital (2025) shows that the trillions of bacteria in the gut (the microbiome) help produce key neurotransmitters (brain chemicals) like serotonin, which regulate mood and stress response. When the microbiome is diverse and well-fed, these “good bugs” support emotional balance. But when the gut is inflamed or lacking nutrients such as B-vitamins, copper, and calcium, the brain can struggle to maintain a stable mood, leaving you more vulnerable to depression or hopelessness.
Processed, sugary, low-fiber diets disrupt gut balance, while whole foods (colorful plants, healthy fats, and fermented options) reduce inflammation and feed good bacteria. Even small, steady changes and a simple food-mood journal can reveal how meals shape your mindset.
Quick Gut-Friendly Habits:
• Eat a variety of colorful, fiber-rich plants each day.
• Add fermented foods or probiotic-rich options if tolerated.
• Limit ultra-processed snacks and sugary drinks.
Caring for your gut gives your brain the raw materials it needs to stay resilient. When your digestion runs smoothly and your microbiome is balanced, you’re more likely to experience steady energy, clearer thinking, and a brighter mood. For someone battling depression or suicidal thoughts, those subtle shifts can make the difference between feeling stuck in hopelessness and noticing the first sparks of hope.
Finding Hope in Small Places
Hope doesn’t have to arrive as a big breakthrough. Often, it shows up in small, quiet ways:
Tiny daily anchors. A warm cup of tea, a mindful walk, or deep breathing—these signal to your nervous system that you matter.
Connection. Sharing your feelings with a trusted friend, therapist, or support group can be life-saving.
Professional support. Therapy offers a judgment-free space to untangle overwhelming thoughts. If cost or access is an issue, organizations like the Loveland Foundation, OpenPath, and Therapy for Black Girls can help connect you to resources.
Hope often begins quietly, in the tiniest acts of care. These moments may feel small, but they signal that life is still moving and that you are still here. By noticing these sparks and allowing them to grow, you remind yourself that healing is possible. Each small choice to keep going proof that hope can survive even the heaviest days.
How We Can Support Each Other
Listen without fixing. Sometimes the most powerful words are, “I’m here.”
Check in regularly. Don’t wait for a crisis. Simple texts or calls to your loved ones matter more than you think.
Share resources openly. Normalizing therapy and crisis support helps break stigma.
You Are Not Alone
If you or someone you know is struggling, you can call or text 988 in the U.S. for 24/7, confidential support.
Hope is not naïve. It’s a strategy for survival. It grows when we name our pain, nurture our bodies, move in ways that bring joy, and recognize that even the smallest moments of light are worth holding onto.
Sources:
Benson, O. (2021). THE STRONG BLACK WOMAN SCHEMA AND SUICIDE RISK IN BLACK WOMEN: UNDERSTANDING THE PATHWAYS THROUGH THE IMV MODEL OF SUICIDE BEHAVIOR (dissertation).
Berger, S. (2024, January 25). Suicide rates among black women and girls have climbed for two decades. Columbia University Mailman School of Public Health. https://www.publichealth.columbia.edu/news/suicide-rates-among-black-women-girls-have-climbed-two-decades
Fueling the Mind: The Powerful Link Between Nutrition and Mental Health. McLean Hospital . (2025, July 28). https://www.mcleanhospital.org/essential/nutrition
Noetel, M., Sanders, T., Gallardo-Gómez, D., Taylor, P., del Pozo Cruz, B., van den Hoek, D., Smith, J. J., Mahoney, J., Spathis, J., Moresi, M., Pagano, R., Pagano, L., Vasconcellos, R., Arnott, H., Varley, B., Parker, P., Biddle, S., & Lonsdale, C. (2024). Effect of exercise for depression: Systematic review and network meta-analysis of Randomised Controlled Trials. BMJ. https://doi.org/10.1136/bmj-2023-075847
Pederson, A. B., Hawkins, D., & Conteh, N. (2022). Ethnic identity and mental health stigma among black adults in the United States. Ethics, Medicine and Public Health, 25, 100774. https://doi.org/10.1016/j.jemep.2022.100774
Goodwill J. R. (2024). Reasons for Suicide in Black Young Adults: A Latent Class Analysis. Journal of racial and ethnic health disparities, 11(1), 425–440. https://doi.org/10.1007/s40615-023-01530-8
Wilson, S. L. (2025, January 14). Black women and suicide: The silent crisis and its aftermath on families - behavioral health news. Behavioral Health News. https://behavioralhealthnews.org/black-women-and-suicide-the-silent-crisis-and-its-aftermath-on-families/
Wolfe, K. L., Nakonezny, P. A., Owen, V. J., Rial, K. V., Moorehead, A. P., Kennard, B. D., & Emslie, G. J. (2017). Hopelessness as a predictor of suicide ideation in depressed male and female adolescent youth. Suicide and Life-Threatening Behavior, 49(1), 253–263. https://doi.org/10.1111/sltb.12428
