Acknowledge, welcome, and actively try to use stress as a resource, understanding that your mindset about stress determines whether its effects are helpful or harmful.
Dedicate time each morning, even just a few minutes, to be quiet, meditate, and check in with yourself to understand your emotional state and prevent autopilot reactions.
When feeling overwhelmed by stress and a lack of resources, actively seek and engage both internal (past experience, knowledge) and external (people, support) resources to push through.
In difficult conversations, especially those involving harm or pain, prioritize active listening and acknowledging others’ experiences over immediately offering solutions or defending yourself.
Regularly ask yourself “What do I need right now?” to cultivate self-awareness, identify your needs, and create the space to meet them, ultimately building capacity to support others.
When you feel physical signs of stress like a racing heart or sweaty palms, reframe them as your body preparing you to act and perform, rather than as negative symptoms.
Practice noticing negative thoughts as they arise and consciously counter-program them by reminding yourself of past successes or a balanced, positive perspective.
Recognize and set boundaries for when you have the capacity to be a resource for others, ensuring you’ve met your own needs first to avoid resentment or burnout.
To deeply understand diversity, equity, and inclusion, intentionally put yourself in situations where you are in the numerical minority or have experienced exclusion.
Get comfortable acknowledging and discussing race directly, using specific racial terms (e.g., Black, White, Latinx, BIPOC) instead of vague terms like “diverse person.”
Become familiar and comfortable with the specific language and terms used in diversity, equity, and inclusion (e.g., anti-racism, white supremacy culture) to engage effectively.
When receiving feedback that triggers defensiveness, ask for time to process it before responding, stating that you appreciate the feedback but need space to think clearly.
Employ deep abdominal breathing as a physical tool to help lower your heart rate and manage intense stress responses, allowing for more efficient functioning.
Proactively reach out to friends from marginalized groups, especially after incidents of hate or discrimination, to check in and offer compassionate support.
When sharing sensitive information or being vulnerable, preface it with phrases like “I’m nervous about saying this, but…” to give others a heads-up and help them understand the dynamic.
Increase your vulnerability and authenticity gradually by “testing the waters” and observing how your disclosures are received, adjusting based on the response.
Before asking someone from a marginalized group to educate you, first research “Googleable” information; only ask for personal insights or nuances not easily found.
Create opportunities for more senior individuals to learn from junior people who have expertise in specific areas, such as diversity, equity, and inclusion.
If your current workplace doesn’t allow you to be your authentic self, actively seek an organization that is a better fit where you feel you can bring your full self.
Incorporate regular physical activity, such as a daily walk, to connect your mind and body, get fresh air, and serve as a resource for managing stress.
Cultivate an environment, especially in difficult conversations, where it is safe to make mistakes without severe judgment, encouraging participation and learning.
When communicating DEI concepts, consider using interchangeable terms (e.g., “white privilege” instead of “white supremacy culture”) to foster understanding and avoid alienating your audience.
If you are in a numerical minority or have historically felt silenced, consciously affirm that your thoughts and voice matter, and use them because you have a seat at the table.
When supporting others, ask “What do you need from me right now?” to clarify their specific needs, whether it’s just listening or advice.
Download the 10% Happier app and participate in the Ted Lasso challenge to learn and practice kindness as a skill through videos and guided meditations.